Anxiety can be an annoying, frustrating, paralyzing, and completely scary emotional experience. According to the Oxford dictionary, to be anxious is to experience worry, unease, or nervousness, typically about an imminent event or something with an uncertain outcome. Anxiousness can be a temporary emotional experience, or it can develop into something a bit more serious.
Experiencing anxiety can you leave you feeling overwhelmed and out of control. For individuals who tend to feel anxious often, it can turn into various forms of a mental illness (or emotional disorder) called an anxiety disorder. There are many types of anxiety disorders such as: Generalized Anxiety Disorder, Social Anxiety Disorder, Post Traumatic stress Disorder, Obsessive-Compulsive Disorder, Agoraphobia and Separation Anxiety Disorder to name a few.
Everyone experiences anxiety from time to time, but when it happens for longer period of times, more intensely, its important to see a professional.
Symptoms related anxiety and anxiety disorders look like
Read more HERE
It has been over a year since I have posted a blog post on BE! While I won't divulge into a thousand updates on one post, I did want to share some news about what's to come.
Last March, I made a career shift, which occupied much of the mental space that I would typically use to write. The summer of 2018 was busy as I focused on my Coco Coalition events around the country. In August 2018, my mother passed, and of course, that was a big life event, which frankly lead to me pausing many of my projects.
From October 2018 to February 2019, I gave myself the permission to focus on what I needed to do, to have a healthy grief process. There is no "right" way to grieve, however, I do believe that there are instrumental steps to take so that grief does not evolve into an emotional experience that leads to maladaptive coping mechanisms. For myself, allowing myself to feel my emotions, be honest with those around me, rest, and challenge myself to participate in joy cultivating activities was extremely important.
My focus became self preservation. I was intentional about doing what I needed to do to sustain, and if possible, experience joy. I visited loved ones through travel, enrolled in my first love, dance, and tapped into my creative side by painting and coloring regularly. Boundaries were essential. Constantly processing emotions through journaling and therapy truly helped me through this time.
In so much reflection, I decided to implement some changes to BE. I'll be offering more reflective and personal development products, in order to continue supporting others on their journey of self love. I have a couple of journals and books on the way in September and October. BE will also be focused on providing resources that help others towards self love and overall wellness, so look forward to an expansion of the "Resource" tab.
I am excited to continue sharing what is going on, and creating content that empowers and heals.
Life is always happening. Stressors are constantly coming our way. Under heightened periods of stress, it is so easy to either throw ourselves into staying busy or completely vegging out on unhealthy foods and mindless activities.
However, there are practices and tools we can utilize to support our self care. When one thinks of self care, you can be inclined to think of massages, nail spas or hair salons. Yes that may be one form, but there are simple, affordable and natural tools that you can utilize to combat stress.
When it comes to stress, it is important to know, that your body is responding to external stimuli on a neurological, physiological and energetic level. Most of the time when we are "stressed", we do not even perceive it because consciously we are built with protective factors and operate thru resilience. Regardless if our conscious selves process all of our stressors, its beneficial to have tools that stabilize us neurologically, physiologically, and energetically.
-Burn Something Edifying
Burning herbs, woods, and incense to clear energies, bless bodies, and purify the atmosphere of the home is an ancient practice utilized indigenous, African, Asian, and LatinX cultures.
Look for these scents which are known to have a positive effect on the nervous system. They may reduce feelings of nervousness, anxiety and stress. Lavender, eucalyptus, jasmine, vanilla, and sandalwood.
Sage, Palo Santo, or Incense
These are shorter burning items, that only require a little bit at a time. You can purchase and look up how to burn white sage or palo santo. Sage and palo santo are used to smudge (clear energies and toxins) so you would burn the tips and let their smoke fill the air for 30 seconds to 2 minutes (depending on how much you have). Incense will surely burn longer but not as long as a candle.
-Meditate and/or Pray
Meditation is essentially the practice of focused breathing, typically done in silence. In meditation, you become mindful of your thoughts, and as you deepen your meditative practice, you develop the strength to quiet your thoughts. Because we are so overstimulated, the thought of meditating can seem challenging, and initially it is. Fortunately there are tons of apps and wellness channels on YouTube, that support meditation, no matter how fresh or seasoned you are.
The goal is all about stillness and awareness.
The same goes for praying. Praying is a time where people talk to their respected higher power and that power responds back and guides that individual on their life journey. Prayer time, allows you to shut the outside world down, and focus on your intention in that moment.
-Practice Sound Healing
Listen to binaural beats, meditative music, music that stimulates your chakras.
Every object and every person is composed of energy. As the great Sir Isaac Newton theorized thru the law of conservation of energy, energy can be neither created nor destroyed, but it can be converted from one form to another and it can be transferred from one object to another. This means that you, during times of stress emanate certain energy. Therefore, one energy based tool you can utilize is sound healing. All that "sounds" are is energy captured in frequency form. Of course there's a science to it, but for the sake of this conversation, just know that there are specific sounds that you can listen to that scientifically enhance your mood or relax you.
You can simply use YouTube or your favorite music app to search for binaural beats, meditative music, sound healing songs, chanting, or chakra balancing hymns.
An essential oil dropper or roll-on, a tincture, or a tea
As herbs come from the ground, we humans have mastered various ways to ingest them. Either on your skin or thru your blood stream, utilizing the power of herbs works. Some herbs can be used for cooking as well as aromatherapy. Others can be used for tea. When herbs are doused in rubbing alcohol, they become what we call tinctures, and can be placed in water or tea. No matter if the herbs are in a form of an oil that can be burned, rolled on you, in a tea bag, or in a tincture, utilizing the different forms are great for your well being. You can locate herbs in various forms at your local farmers market, health food store, alternative healing store/clinic, or online.
Look out for the following
- Lavender -Licorice root
- Chamomile - Holy Basil
- Eucalyptus - Ashwagandha root
- Kava - Eleuthero root
- Vanilla - Rhodiola root
- Cinnamon - Bergamot
- Lilac - Jasmine
Your breathe is the most centering tool for self care that you have. Taking intentional moments to practice 6 second inhalations and exhalations can center your body, improve your oxygen flow, and stabilize your fight or flight system. Focus on inhaling thru your nose and exhaling thru your mouth or breathing in and out of your nose.
When it comes to self care, there are endless tools you can use, however these are tools I have utilized in the last couple of years that have helped me.
Of course other steps you can take include quality rest, having a diet full of live foods, physical activity, practicing boundaries, being in nature, and taking quiet time.
In BE Love: Daily Intentions Guiding You to Self Love, I provide you with 35 activities and steps to practice self care and support you on your journey of self love.
What self care tools do you utilize?
Happy Friday Beautiful BEings!
I woke up with so much gratitude, but realized, on the morning of the inauguration of the 45th President of the United Sates, many were in distress and dis-harmony. So I decided to do what I do best, provide some self care tip to use today and beyond!
1. Limit/Time-block/Minimize time spent on social media
People often fail to realize that images and videos they come across on social media platforms are triggering and will contribute to a distressed state. Just because you have an app downloaded on your device, doesn't mean you HAVE to look at it. You also don't have to check social media several times an hour or a day. Learn to say no.
2. Say NO with your voice or silence.
Do not feel obligated to engage in conversation you know will trigger you to become irritated, angry, distressed, etc. If any conversation you are in or around goes left, feel free to ask if the topic could be changed, don't make a comment, or simply walk away if possible. Also, feel free to SAY NO if offered to be in certain environments or around people who trigger you.
3. Find or create a space of solace.
When you realize that your internal state feels anything but peaceful, make an effort to create the space you need to bring any anxiety or stress down. The easiest way to do this is to incorporate an intentional breathing practice. Taking 6 second inhalations followed by 6 second exhalations as least 3 times, while closing your eyes. You can also find a quiet place to just go and sit, and try to just listen to your thoughts.
4. Surround yourself with positive words and imagery
Stimuli in the form of words and images shape your mood and perspectives on life. Your brain registers images as a piece of your life's narrative. Taking time to have positive, hopeful, faith filled, motivational and encouraging words around you and in your visual field is such an impact self care practice. Whether you create a list of quotes or affirmations to keep on a "notes" app on your phone, you bookmark inspirational pages on your web browser, or you have little notes around your room, office, car, etc... have powerful words at your disposal.
5. Tap into your creative side
Dance, write, draw, color, paint, sing, knit, sew and create in whatever fashion you decide to. Do it often, not just when you feel stressed, but maybe at least 3-4 times a week. Engaging in a creative outlet literally sends happy signals to your brain.
6. Create an awesome music playlist
Music is oh so healing. Create playlist that boost your moods. Think of the songs that make you feel really good, that make you smile, that make you think of good times , and just put you in a really good place. Music carries energy, and if its music you feel that has powerful and positive energy, then thats' what you want to infuse in your life.
7. Be around people that make you smile and uplift your spirit
Being selective about the energy you surround your self with is important when you feel vulnerable to negativity. You want to choose people that make you laugh, make you feel good, support you, encourage you, or help you relax during otherwise stressful times. We our not built to go thru life alone, and it is knowing the power of community and connection that we can often find our strength.