Building resilience in challenging times
During this time of shared global challenges, I’m offering virtual naturopathic consultations at adjusted rates to reflect the widespread economic changes so many of us are facing. Let’s connect and not let physical distancing lead to isolation. Whether it be ways to enhance immune function, to mitigate stress and anxiety or improve sleep, or to manage chronic or pre-existing health concerns, I’m here to support you. If you’d like to connect, but are unable to cover the cost of consultation, reach out and know that sliding scale options are available for those that need it.
Although a sense of disempowerment can easily seep in as we lose some of the freedom and sense of purpose we’re accustomed to, there’s much we can do for ourselves and each other under the difficult circumstances we find ourselves in. In addition to following the public health spread prevention recommendations, let’s consider a few of the many ways that we can build our strength and resilience as we face these challenges both alone and together.
Breathe
In times of stress, no matter the cause, the best and most basic thing we can all do is breathe. Take a moment to exhale fully, breathe in through your nose and feel your ribcage and abdomen expand as you fill your lungs with air allowing your breath to drop all the way down through your pelvis; as your body is nourished with new, fresh, energized oxygen, allow a relaxed exhale to expel stale air, and with it release any stress and tension you may be holding. Continue to breathe in this way, allowing your exhale to extend longer than your inhale. Aiming for an exhale that is about 2x as long as your inhale. Practice this breathing technique at least once a day, or whenever you’re feeling stress or overwhelmed.
Get your information and move on
With the situation evolving so quickly, it’s important to stay informed. However, it’s very easy to become overloaded and overwhelmed. I suggest limiting media intake – get your updates from reputable sources once or twice per day, ideally not right before bed. Now that many of us are increasing our screen time and social media consumption, it’s also important to practice self-reflection as we consume. Notice if you begin to feel more tense or worried as you scroll through various updates, and make the conscious choice to take a break and do something different. Be conscientious of how you’re managing, as well as how it’s affecting others in the household or with whom you’re discussing current events. We may have different levels of tolerance for media intake, and it’s worth checking in with each other to find a manageable balance for all. Again, staying informed doesn’t necessitate full and constant immersion in pandemic-related news and opinions.
Stay nourished
Eat whole foods when possible, avoid consuming an excess of sugar, alcohol or dairy. Cook with herbs and spices – they add flavour, and tend to have immune supportive benefits and antimicrobial actions. Nourishment goes beyond food of course. Seek out sunlight and fresh air by getting outside at least once per day, or even if it’s just by a window for those in isolation. Connect with your community – call, text, video call, email. Physical distancing doesn’t have to mean social isolation – we’re social beings, and need to support each other now more than ever. Explore creative outlets – draw, paint, cook, sew, dance. Use online tutorials to pick up a new hobby, or get back into one you may not have had time for prior to this unanticipated change of pace. Move your body – walk (a great excuse to get outside), do home workouts (there are so many free videos available online), dance! Moving our bodies is important for our physical as well as our mental-emotional health. A little boogie in the living room can go a long way to nourishing body, mind, and spirit!
Grace
Practice gratitude. There’s a wealth of research to support the deep and far-reaching benefits of gratitude both on ourselves and those around us. We don’t have to ignore what’s hard to emphasize what is worth appreciating. Take a moment each day to articulate what you’re grateful for.
Thank you for letting me share this with you.
With care and support,
Dr Kristen Mark ND
Virtual visits:
Initial consult – 90min – $178
Follow-up consult – 60min – $134
Follow-up consult – 30min – $75
Discovery Call – 15 min – Free
Sliding scale available on request
All services eligible for health insurance coverage, ask your provider for details