Life lately has been anything but “normal.” If you have babies (yes, even the almost grown ones are still our babies), they are likely home. Some are going without pay or working from home while others are required to show up for their public jobs so the rest of us can have access to necessities such as food, sanitation services, and healthcare. Many of us are being quarantined with a family we love, but let’s be honest, too much of anybody or anything can lead to overload. So, here are a few things I’m doing to navigate the COVID-19 Pandemic with greater ease… and please, UNDER NO CIRCUMSTANCES, view these ideas as necessary or take this post to mean I am breezing through this with flying colors. I am not. I have screamed and cried as much as I have laughed and loved. I have felt anxious and calm. I have set in stillness, meditating my way to bliss, and tried to outrun my agitation through the literal act of running. I actually considered not even releasing this post because I was concerned it might send the wrong message. However, my struggle led me to realize that without these tools I would be even more unsettled and even if I don’t get it perfect every time, I do see it important to share my knowing, in hopes that it will help create a small window of peace for those who read. With that, let’s get to it.

Meditation. There is no delaying my morning meditation these days. I find that starting my day with centered intention allows for everything else to flow more smoothly. It’s up to me to set the tone for my day and meditation is my way of doing that. If you feel too anxious to settle into the silent stillness that many associate with a more traditional meditation practice try a walking meditation, sitting and watching the movement of nature, or reciting a mantra. Anything to settle the nervous system and create presence counts! These days I find myself being drawn toward mini-meditations or moments of silence every few hours and I highly recommend giving yourself this option if it feels good.

Boundaries. This is a BIG one and right now we are being reminded of it’s importance on a global scale. Set times to check in with the news and stick to it, kindly let others know when you need a change of topic, and ask for alone time when you need it. Being cooped up with the same people 24 hours a day can be trying, so this is not the time to be shy about your needs! Along the same lines, if people get too close for comfort when you need to make a grocery run or are taking a walk for some fresh air, speak up! The onus is on each one of us to keep our fellow citizens safe. When people are not practicing social distancing let them know it is your expectation to feel safe while practicing self care. My son gets embarrassed when I do this, but as I explained to him, it’s inconsiderate of others to not practice social distancing when our healthcare workers, grocery clerks, etc are doing so much to serve us right now. It’s our responsibility to keep everybody as safe as possible!

Movement. While we should be moving our bodies daily (we were not built to be sedentary beings) it’s especially helpful right now. Movement releases pinned up energy including the anxiety, depression, rage, and sadness we may be feeling these days. So, if you live in an area where it’s safe to do so (social distancing is necessary right now), go for a walk, run until your heart is content, or hop on a bicycle and let the energy shift. This is also a great time to get some yard work done or chop some wood. If you need to be indoors, yoga, free weights, climbing the stairs, jumping jacks, and resistance bands are all good options.. and let’s not forget a good old fashioned dance party! If it helps, set a daily reminder on your phone to prompt you to get that booty moving! Side note: if you have not slept well or are feeling a bit ran down, please skip the workout and opt for a rest day or a leisurely walk. Research shows that working out under these circumstances does more harm than good and we all need to be taking excellent care of ourselves right now. Keeping inflammation low and immunity up is one way we will defeat this.

Food. Like it or not, if we want to lower our risk of contracting illness and recover more quickly when we do, lowering inflammation is a must. This means, cut the junk. While it may be tempting to reach for sugary, processed, and/or fried options, NOW IS NOT THE TIME. You may even want to consider nixing the alcohol for a bit or at least opting for low amounts of the cleanest options (clear tequila or vodka and lab tested wine), since alcohol can raise inflammation levels and negatively affect the immune system. While these are not perfect either (fresh food is best!) this post has a list of a few brands I like if you must snack (we all need one every now and then!). In addition, we also sometimes purchase LARABAR (the options that only contain no added sugars), grain free varieties of Purely Elizabeth, and Lesser Evil and Late July grain free snacks. Homemade fat and/or nut balls are another great way to introduce healthier snacking options. Here’s one recipe I use or, if you’re adventurous, simply dump some mixed nuts (I like to stick to those Dr. Gundry recommends), coconut oil or coconut butter, seeds of choice (again, consider Plant Paradox approved options), dates, cacao nibs, cinnamon, and vanilla in a food processor until dough forms and roll into balls. Voila! Also, stay hydrated!

Supplements. I take supplements daily and can tell a major difference when I do versus when I don’t. If you aren’t big on supps just know that our soil isn’t as rich in nutrients as 100+ years ago so our food isn’t as nutrient dense as when our grandparents and great grandparents were growing up. For this moment in history I’d recommend at least taking these: C, D3, a B complex, a Magnesium blend, a really good probiotic (I’m obsesses with this one from dōTERRA), and Melatonin or a sleep herb if you don’t sleep well. With the exception of Melatonin, there is scientific research that all of these boost immunity and many lower inflammation (a major cause of illness and an inhibitor to recovery). While Melatonin and sleep herbs may not directly reduce inflammation they do so by up regulating sleep, which is when our body carries out necessary repair and detoxification processes necessary for keeping inflammation down and immunity up. Finally, I would also recommend using an oil like Oregano, On Guard, Rosemary, or DDR Prime. All of these are proven to support the immune system and support a healthy inflammatory response. Visit my Instagram page for some fun ways to use!

Connection. Quarantine does not have to mean isolation. Talk to neighbors from one driveway to another (remember - 6 feet apart!), FaceTime loved ones, have family game night, create a text chain with your closest friends and family. Make it a ritual to reach out to someone each day, even if just to say you’re thinking about them or to send a quick emoji. Having a phone light up with a message from someone with whom we share a bond can make the biggest difference in our day. Whether you are on the sending or receiving end, it will probably make you feel better too. This time may be especially difficult on our older community because they are likely more isolated than the rest of us. So, be sure to check in with them regularly and send pics of the babies!

Gratitude. Last but not least, it’s important to make time for intentionally focusing on what we are grateful for when there seems to be so much fear and negativity running rampant. Gratitude raises our vibration and can actually impact our physical health. Yes, this is science. So, take time each day to notice a few things that are going right in your life and truly feel the appreciation. Let that feeling take over your body. It may be a slow crawl at first, but it will pick up. Then stay there for a few minutes. No doubt, you will feel better… at least for a little while. I often employ this tool when I notice myself feeling down throughout the day and it immediately lifts my spirits. I also like to make this a family event by asking everyone to share three things they’re grateful for at dinner. An unexpected benefit of this is that taking note of what makes us feel our best can assist us in becoming more intentional about what we want to start planning into our day. For instance, if a family walk really lit you up inside, maybe you want to make more room for that more often.

While these are some of my favorites this is by no means an all inclusive list. Let this be a guide to get you started and let your intuition take over from there. Things like reading, journaling, cooking, and organization are a few other things that help me get back in my body when I’m feeling out of sorts. Play around with various ideas and when you find one that feels good to you, keep it around!

Big love and stay safe! XOXO ~Amanda