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Feelings all over the place? You are not alone.  

With the current state of affairs, it is no surprise that anxiety, depression, fear, frustration, irritability, and anger are showing up for many of our patients right now.  We're also hearing a lot about joy, gratitude and even some guilt riding shotgun with relief.  Sometimes ALL of these feelings are experienced on a daily basis. Without knowing how long our lives will be affected, it's more important than ever to ramp up the self-care. When your reserves are low it's helpful to have easy access to resources that make life a little more manageable when the going gets tough.  Here are some of the things we find most helpful:


1.  Mindfulness
  • Simply noticing and acknowledging your feelings is the best place to start.  
  • Meditation is a great way to calm the monkey mind and find some space, even if only for a few moments at a time. Apps such as Insight Timer, Headspace, and Calm are a great way to support you in building a regular mindfulness practice. If 15 minutes a day sounds daunting, start small. Even 2 minutes of sitting still and listening to your breath can do wonders for your mood.
  • Breathwork is also a useful tool to cope with stress. "Box Breathing" is our favorite and the simplest breathing technique to gain focus and reduce stress.  
  • Gratitude is key in times like these.  Noticing the good in the world, the things you CAN control  and moments of lightness and humor, can do wonders for shifting perspective.  Focusing on ways that you can be of service to other, reminding yourself that this situation is temporary and consciously looking for the gifts and lessons during this forced time of slow-down can also be useful tools.  
2. Routine
  • Within this new normal, it is important to establish regular daily rhythm for sleep, meals, exercise, work, and showering to boost morale, control the things you CAN control and make sure you are meeting your basic needs. 
  • Within this routine make sure to schedule time for rest, relaxation and self care.
  • A steady blood sugar is key for a stable mood!  Do your best to eat regularly, making healthy food choices including protein at every meal and snack, and stay hydrated. 

3. Movement 

  • Whether exercising or not, make sure to get outside at least once each day for at least 30 minutes. Nature, or Vitamin N, is more important than ever.  
  • Walk, hike, bike where and when you can. Although the local trails and greenway can be busy at times, it’s still possible to enjoy the fresh air and sunshine every day while social distancing. Explore your neighborhood, listen to a podcast or your favorite playlist, or hop on your bike instead of using the car.
  • Keep the body moving! If you’re having trouble creating new exercise habits without access to your favorite gym or yoga studio, we have several local teachers and trainers who have moved their offerings online. Mike Sotos, Sheryl Grunde, and Mary Gorman are just a few talented specialists ready to help you get moving while sheltering at home. We’ll include links and details about their online classes in a future email, so stay tuned for more info. Are you an Ashland YMCA member? You can find dozens of exercise classes on their YouTube channel to keep your blood pumping and your mood lifted until they open their doors once again.
4. Connection
  • Write a letter. When was the last time you wrote a letter by hand? Reach out to your loved ones the good old fashioned way. Imagine the joy you all will feel when the love starts flowing through your mailboxes.
  • Take a walk with a friend while maintaining social distance. Find ways to connect with local friends in a way that allows for sharing and connection from a safe distance. Wide paths, forest roads, and even some less-traveled streets are a great place to walk and talk through your feelings with a trusted friend. 
  • These warmer days are perfect for opening the windows and letting fresh air in and stagnant air out.  Open your windows at 8pm to howl with your neighbors if you haven't done so already!
  • Schedule a weekly video call to connect with friends and family. There’s never been an easier time to get together with loved ones near and far online. Consider a standing date night so you can count on connection even if you’re not sure you’ll need it. Happy hour, coffee talk, trivia night, and charades are just a few fun ways to spend time with people while sheltering at home.
  • Many therapists are continuing to see clients using tele-therapy. Look for more details coming soon about local professionals we recommend who are taking on new clients remotely during this stressful time.
5. Creativity 
  • Jigsaw puzzles, goofy party games, and even mundane household chores can inspire newfound creativity and joy when we don’t have social events and activities pulling our attention away from home.
  • Dig out the art supplies and clear some space at the kitchen table so you can funnel some of that anxious energy into more creative pursuits.
  • Local ceramic artist Ben Wood is even delivering Pottery Party Home Kits you can accomplish at home with no special tools required.
  • Dust off those musical instruments that you have yet to learn to play or dust off those musical skills that you hadn't been making time for.  
Calm
  • Maybe you are doing all of the things above but you need some assistance to get to a calmer place that you can sustain.
  • You can support your system with custom teas and tinctures made here at the clinic, supplements such as Lavela, which is phenomenal for overwhelm, amino acids for balance in the brain, and many essential oils to calm your nervous system and shift your mood. If you need individualized recommendations based on your unique health picture, call Kathryn and she'll try to fit you into the schedule asap.  If you know which of these aids work best for you, just let Kathryn know what you need for curbside pickup or order through our virtual apothecary.

Know someone who could benefit from these helpful tips? Please forward this email to them and encourage them to join our email list. We love to share what we know.

Be well and remember we are here to support you.
 
Proud to be on your team,

Dr. Brigid

PS- Need to schedule an appointment? We’ve got a few openings next week. Give Kathryn a shout to scoop one of them up if you need us.  

PPS- Almost out of your supplements? We're happy to deliver right to your car at the curbside or you can order them online through our virtual apothecary

PPPS- Get regular updates, articles, and inspiration on our Facebook page. Follow us!

 
As always, here's a little more Vitamin M to round out your holistic care:


 

Lifestyle | Nutrition | Botanicals | Homeopathy
541.708.0066 | 64 N. 3rd Street | Ashland, OR 97520 | www.WildFernNaturalHealth.com

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