It’s no secret that we live in a fast-paced world but the expectation that everyone can run on all four cylinders constantly, is outdated. Recognising what your personal needs are when it comes to rest and slowing down is becoming increasingly important.
So how can we recognise the signs when we need to take time out and what can do to prevent burnout?
Some of the biggest indicators that you might be headed for what I like to call, falling off your perch, are lethargy, stress, anxiety, being unable to sleep properly, reduced appetite or increased appetite for foods that are not supportive and inability to concentrate, just to name a few.
If you recognise these signs and feel that you are in need of support, there are many wonderful tools that you can access to help in your day and I am pleased to share these with you.
1. Begin your day with a check in.
One of the best tools you can implement is to begin your day with a check in. When you wake up, before you do anything else (no phone, no emails etc) take some deep breaths and see where your mind, body and breath are at. Do you feel tired or anxious? Whatever the feeling is, identifying how you feel can help you decide how you go about the rest of your day. If you are tired or anxious, this is a clear indication that you may need to take your day more slowly and carefully by minimising your to do list. Ask yourself “where can I create space to give yourself more time?”
The science behind a daily meditation practice has been clear for a long time. Meditating twice a day can significantly reduce anxiety and stress and can lead you to you feeling more peaceful and more rested. When you are feeling tired or rundown, take a few moments to check in with your breath. Even just a few minutes of concentrating on the rhythm of your breath can calm the parasympathetic nervous system and rejuvenate your mind and your body. I love to use the Insight Timer app as this has a nice bell that rings at the beginning and end of your meditation which I find very soothing. For a free meditation you can head to my website and download here - https://www.sproutwellnesswithromney.com/discover/qtyzfflb6c7xoelspuie1v7enio973
3. Gentle movement.
If you are tired, movement can be the last thing you feel like doing. Or you might be one of those people that simply pushes through and still does your HITT class. I believe that this does not serve your body so would suggest it’s a bit of a no, no. If you are exhausted exercise will help, but pushing your body to its limits will not serve you in the long run. BUT, gentle movement can be so helpful in moving stagnant energy out of your body and in helping to ease your way into being more gentle with yourself and also creating more awareness in your body. So try some simple yoga poses or sun salutes instead. Being able to tune into your body’s needs instead of thinking “I must do this because” is taking you a step closer to understanding your needs and knowing when your body needs space and rest. Legs up the wall is one of my favourite deep rest poses and this can simply be done with a couple of cushions a blanket and something to cover your eyes. Check out my previous blog where this pose is included-
4. Fill your plate with nourishing foods
We’ve all been there – you feel tired and you are stressed so you reach for the toast lathered in butter AND peanut butter or the bacon and egg roll or the salty takeaway stir fry. I don’t believe that labelling foods ‘Good’ or ‘Bad’ is helpful for anyone but we can certainly recognise foods that will support us when we are tired and foods that will nourish our bodies more significantly than others. Cooking a simple, yet nourishing meal can be a very rewarding feeling when you are tired. Try not to overcomplicate it and go for foods that are grounding and warming. A lovely dish you can make is Kitchari, an Ayurvedic dish which you can add seasonal vegetables to. Warming, nourishing foods can balance the Vatta dosha which can exhibit signs of airiness, anxiety, not sleeping and stress.
5. Develop a nightly routine to lead to rest
There is so much research now that indicates that a proper nightly routine will create a healthy relationship to sleep which will in turn, combat fatigue and stress. Some suggestions that I follow are that my phone is switched to flight mode by 830PM and a no phones in the bedroom rule applies. As I wind down for the evening, I like to practice Abhyanga which is an Ayurvedic practice where heated oil is massaged into the body, I then take a warm bath in my favourite Abundant Natural Health product, the Ache Relief Bath Soak and read a book. Once my bath is finished, I complete my nightly skin routine, followed by reishi, ashwaganda and magnesium supplements to support my body into rest. Once I have taken my supplements, I meditate and then it’s time for bed. As someone who has experienced trouble sleeping, having a nightly routine has changed my day and how I feel. Finding what works for you is so important, so try a few different things and see what suits your needs.
Thanks so much for tuning into my tips on noticing the signs when you need to rest and tips that can help support you. If you are interested in knowing more about what I do head over to www.sproutwellnesswithromney.com.au, follow me on insatgram @romneyhamilton and @sproutwellnesswithromney via facebook.
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