Create your own wellness menu
Whenever someone asks me what they should do when their back is out or if they feel like they're getting sick or they're struggling with some kind of symptom, instantly my mind will fill with things they can do to support their body and get better.
But when I hurt my back or start to feel like I'm coming down with something, suddenly all of my tools leave my brain.
Are you that way too?
I find this to be especially true when we're under stress.
I had a friend reach out to me recently who was struggling with this exact thing. She also teaches on nervous system regulation and she knows her stuff, but she was going through a stressful situation and suddenly couldn't think of any of her tools that would normally help her. It took talking to someone else to remember what she could do to support herself through it.
For you, I want to take it one step further and teach you how to create a menu for yourself for these exact moments.
It can be hard to think straight when we're under a lot of stress or we're not feeling our best, so if we create a menu of activities or mindset shifts BEFORE we need it, then all we have to do is just pick one and go.
Some of these are very simple but can make a profound difference in the moment. I like to break these up into Bottom Up and Top Down.
BOTTOM UP
These are techniques that start with your body and end up calming your brain. There are a lot of different techniques like these out there, so write down the ones that work the best for you!
Breath work: Ex: inhale for 4 counts, hold for 4 counts, exhale for 8
Go for a walk
Binaural Beats (search on YouTube “Binaural beats for calm” and use headphones)
Humming
Singing
Dance
Shake all over
Stretch
Icepack on the neck
Ground outside
Butterfly Hug (Right hand on left upper arm, left arm on right upper arm and gently rub from elbow to shoulder)
Gently rock or sway back and forth
If you haven’t tried some of these, add them to your menu and try them out next time you’re feeling stressed or overwhelmed.
TOP DOWN
These are all techniques that start with your thinking brain and end up calming your body and brain. These can be harder to do in stressful situations, but for some people it’s hard to get into the body so starting with one of these techniques can be easier. Add the ones to your menu that resonate the most with you.
Journal out your thoughts and feelings
Do a brain dump (I have a few trainings on this on IG!)
Call a friend
Set a timer for 15 minutes and write down everything you’re grateful for, the big and small
Use Affirmations: I can do this, I’m strong, I’m capable, I’m resilient.
Clear your schedule of unnecessary things, delegate what you can.
Ask for help
Once you choose the actions that resonate the most with you, create your menu! You can just keep your list on a note in your phone and all you have to remember is to go to it when you need it, or put post it notes up on your computer or mirror. Or maybe you want to get creative and design a PDF with your favorite things listed out. However you want to do it, spend some time this week to create your menu.