Hello Beautiful;
How do you feel as your mornings begin? Do you feel rested and ready for the day, or do you tend to feel a little groggy and out of sorts? How have you been managing your emotional state through the COVID-19 crisis, but especially your time before sleep and upon waking? I definitely need my morning “power coffee” to feel my best as I start the day, but most days I wake feeling well, optimistic, and excited about the day in front of me. Of course, we all have times when we wake on the wrong side of the bed. We feel depressed, irritable or just out of sorts; in a funk.
I recently had one of those days. Knowing that we are vibrational beings; at all times in an emotional frequency – our feelings follow our thoughts, and those thoughts produce frequencies that not only send messages to the universe but also to those around us – I didn’t want to pollute my families’ emotions with my bad mood. Add to that how much better it feels to feel good, I knew I had to take some steps to pull myself out of that funk and shift into a higher vibrational mindstate, which is when I open up my self-care toolkit.
On days like this, the first thing I do is try to get to the heart of why I am feeling unhappy. That particular day, my mood was likely a result of a bit of residual yuck from a couple of days of stress at home, compounded by oversleeping and bad dreams. This is often the case` when I don’t get up by seven, and lately, I’ve neglected my morning routine more often than not, staying up far too late and oversleeping as a result. Keeping to our healthy habits when other aspects of our lives may be out of sorts is especially important, and my unhappy state was an unfortunate consequence of my lack of routine.
Beyond acknowledging the why of where we are emotionally and vibrationally, we have two choices. We can continue in this negative state of mind, often cycling into a full day or more of yuck, or we can choose to shift our mindset into something better. I recognize that this often seems easier said than done – when we are feeling down, it’s easier to allow ourselves to just sink into the mud. The mud is comfortable and damn it, it just requires so much effort to lift ourselves out of the mire and start back up the hill.
It’s ok to remain in the mud occasionally. Sometimes our circumstances, surroundings, or past experience feel insurmountable in a current state, and having grace for yourself and honoring where you are is part of the healing process when depression is a result of something deeper. But feeling good feels better, doesn’t it? Being the master and commander of your ship, feeling on top of the world, and enjoying the miracles and meaningful “coincidences” that tend to manifest themselves when we are in a positive vibrational state is amazing – so the sooner we can get back to that co-creative space, the better. This is where we are best served by adding a little understanding of the science of feeling good to the spiritual and emotional aspects of living our best lives.
We have previously discussed neurotransmitters and how important they are in being healthy. Dopamine is one neurotransmitter that is largely responsible for how healthy we feel emotionally. Dopamine is a feel-good transmitter, created from Tyrosine, an amino acid that the body produces naturally when we do not consume enough, but should be ingested through food sources, as well. Good sources of Tyrosine are eggs, fish, poultry, avocado, cheese, and legumes. Exercise is another good way to increase dopamine, and interestingly enough, yoga in particular has been found to significantly increase dopamine production. (Age-related changes in cardiovascular system, autonomic functions, and levels of BDNF of healthy active males: role of yogic practice Pal R1, Singh SN, Chatterjee A, Saha M.) Beyond mood, Dopamine is linked to energy, learning, motivation, kidney and blood vessel function, attention, appetite regulation, pain and pleasure processing and movement. A deficiency of dopamine can lead not only to depression but also to obesity, addiction, and has been linked to ADHD and Parkinson’s disease.
Serotonin is another important neurotransmitter in maintaining a happy, healthy brain. Serotonin regulates sleep, memory, learning, and emotion regulation. Serotonin and Dopamine work together in vital function of brain and motor coordination, mood and appetite regulation, and many other functions, but most importantly for the sake of the subject we are addressing is how it affects your mood. Not enough serotonin equals increased anxiety and depression, an inability to digest properly/nausea, and a decrease in our ability to learn, maintain healthy relationships, and keep our vibrational state light.
The amino acid Tryptophan is a precursor to serotonin production and rich sources can be found in salmon, poultry, especially turkey, nuts and seeds, spinach, dairy and soy products. But here’s the problem – the brain/body barrier doesn’t easily assimilate tryptophan without a carbohydrate present. Simplex carbs are a no-no for healthy blood sugar levels, which also affect mood, so eat brown rice or quinoa (pre-soaking before cooking removes arsenic and saponins; toxic chemicals many plants produce and makes your grains more digestible) with your protein, whole grain, organic bread with nut butters or eggs, etc.
Regular exposure to sunlight and aerobic/cardiovascular exercise also helps the brain to increase serotonin. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/) A brisk walk, hike or trail run, outdoor yoga, (Did I mention that yoga significantly increases dopamine and serotonin levels?😁) swimming or working in your garden can increase serotonin and dopamine and make you a happier, healthier human. So whatever activity makes you light up, do that.
Just understanding some basics of brain function can move you towards a better mindstate, but beyond that understanding, taking the steps to change a potentially dopamine and/or serotonin-deprived brain to keep moving forward are necessary to feel your best. Nourishing our body and brain with foods that increase serotonin and dopamine is an excellent beginning, but having a self-care tool kit can help get us fully back on track. Here are a few of the tools and resources that I use on those days when I need a little extra boost:
1. Gratitude: Take some time for gratitude – writing just five things you are grateful for is a powerful tool for shifting your psychological state. Try to really connect with the feeling of gratitude from your list. For example, I’ve been playing “Fortnite” recently with my son as a way to stay connected. Last night we scored “Victory Royale” for our first two matches; a team victory over the 100 other players in each game. As I wrote my list this morning, I went back to how amazing it felt to win with my son, and how we congratulated each other on awesome teamwork to get there. Just thinking about that feeling of connection lifted my spirits. (I actually have a “gratitude practice” that I use every single day – no exceptions. I believe this is a huge part of what keeps me feeling happy most days.)
2. Inspiration: Listening to inspirational podcasts, youtube videos, or audiobooks – having an outside source remind you of your value and power can be a huge help in being able to remember that power and value. Abraham Hicks, Wayne Dyer, Deepak Chopra, Tony Robbins, and many other high-vibration beings have an assortment of uplifting material to listen to or watch that can bring us back to connection with our Source and our Self.
3. Take 20-30 minutes (or more, if you have the time) for the Three “M’s”: Music, Movement, Meditation/Prayer/”Sourcing”:
What Music lifts you up and moves your? Do you prefer something classic, soft and soothing, such as Pachelbel’s “Canon”, Beethoven’s “Symphony Number 7” or “Fur Elise”, or perhaps Vivaldi’s “Four Seasons”? Or maybe jazz is your groove, and you enjoy the lively Miles Davis or sultry voice of Ella Fitzgerald. Do you love to throw down the funk or shake it to hip-hop? When I’m needing some serious energy Lizzo (Queen!!), George Ezra, Flo-Rida, Usher, or Pit Bull are a few of my go-to’s, but follow your own inspiration. Even better if you can incorporate some Movement into your music therapy – dance, do some yoga, go for a walk, do a ten-minute HIT workout. Get your energy flowing! Finally, Five to ten minutes of sivasana, quiet Meditation or prayer is not only essential self-care but also helps to be a kinder, gentler human to others – filling our cup with the good we need to be able to pour into our families, friends, and community.
4. Tuning in to the Self/Self-care: Asking your inner self what it needs physically is another tool for a positive day – what foods would best nourish you and feel a little luxurious? Could you make yourself an omelette, smoothie bowl or healthy banana bread for your first meal? What clothing choices would make you feel good? My first choice this morning was a pair of slouchy sweats and sweater. Luckily the sweater needed washing and I realized the sweats would probably just perpetuate the slouchy feeling I was experiencing, so opted for a pair of stretchy jeans and a so-soft cashmere sweater – texture can be another tool for moving into a feeling of abundance and ease, and the jeans were both comfortable and structured just enough that I felt “normal” in my dress rather than slouchy. I also put on a little make-up, though I have no plans to leave the house outside of walking my dogs, each time I look in the mirror I want to feel fabulous about the face that looks back, and a little eyeshadow and mascara help to get me there faster.
By the time I had followed my “Three M’s”, enjoyed my power coffee and gotten prepared for the day, I was 100% back to my normal, optimistic, happy self and felt fortunate that my partner made a fabulous, veggie-filled frittata for breakfast (Tyrosine rich eggs and goat cheese). Fueled by my mood and good food, I was ready to get to work – a far cry from the heavy, angsty state I had been in just a few hours before. Do you have an emotional resource toolkit that you can use when you are in a funk? I hope that on those days you are feeling a little low, you might be able to use some of the resources I have shared today to get you back into that high-flying vibrational state, into feeling the gorgeous, capable, abundant and joyful creator that you are. You deserve it!
This Blessed Sacred Life 