How are you doing right now? Are you getting asked that a lot right now?

You know, of all the topics I thought I would be doing for this podcast, I have to admit that a pandemic definitely wasn’t on my radar. But wow. We have to talk about it right?

No matter who you are, or where you are, you are being affected by the COVID 19 crisis.

It’s the first week of April 2020 as I’m recording this and things are changing quickly.

And maybe you’re like me and you notice that sometimes you’re just tapped out on coronavirus  related-anything and need a break. I don’t usually take in a lot of news because I’m very deliberate about the incoming information for my brain and most of the news is so negative. But over the last couple of weeks I’ve been checking the news more than ever before. But it does take its toll, so if that’s you too - check the CDC website because that’s where there will be the source info that you really need. And then you’ll be informed and also able to avoid the more fear inducing stories of the press. 

You’ve probably been checking in with friends and your family and you’re most likely getting a lot of the same sentiments right? 

Disbelief that’s starting to normalize. Maybe some fear and worry still. Maybe there are people around you who are in full blown panic mode or you’re hearing conspiracy stories. 

And maybe you’re hearing about people who know or who your friends know, who actually have COVID. This is what we’re all talking about right? About how weird it is to go grocery shopping and we wonder now if the store will even have what we came for. I have to admit that I’ve been privileged enough not to ever have that thought before.

And when we get there, we’re all trying to avoid each other and act like everything is still somehow normal. When I talk to my clients, it seems there’s a lot of discomfort around how long this is going to last and how this will affect the economy. You may have lost money in the stock market or you surely know someone who has. These things that are totally out of our control. 

And at the same time there’s this insurgence of solidarity in local communities, nationwide here in Canada and even globally as we experience first hand how interconnected we all truly are.

And check in with yourself right now. How are YOU doing? Are you doing really?

The answer to that is going to entirely depend on what you’ve been thinking.

Yeah, it’s a lot of change, but for most of us things are pretty good. We’re okay. We have financial assistance or support or we’re fortunate enough to still be employed. We have enough to eat and a roof over our heads. 

And let me tell you, I haven’t been immune to it by any means. I’ve been noticing my thinking has carried a lot of worry, fear about the future and scarcity mentality. And then I was feeling really under the weather - really tired. I just had almost no energy for over a week. 

But even though everything is different right now and there’s a lot of uncertainty swirling around out there, I am here to reassure you that how you feel about this circumstance is all in how you think about it. 

And if you’re feeling overwhelm and sadness and stress, that’s totally normal given what’s going on. But rather than get dragged down, let’s take a look inside that overwhelm - that sadness and that stress. Open it up and take it apart. 

And then see what we can process deliberately and see what we can shift. That’s what self-coaching is all about. And just keep in mind, if you’ve been off the rails this past couple of weeks, that’s pretty understandable. I’m sending you big time compassion and I offer this very moment as a chance to reset and get right back on track. 

It’s in times like these, of uncertainty and stress when it’s easy to turn to food or alcohol for comfort.

Here where I am in Victoria, Canada, BC Liquor Stores went up 40 per cent in March. And in the last two weeks wine sales have increased by almost 150 per cent. 

Now I suspect that a lot of that is bulk buying in fear that the stores will close, but I would not be surprised if people are having an extra glass of wine or two these days either. 

Yeah know, food and alcohol, it is one option! But it’s not going to serve you in the long run. As I record this, we just don’t know how long this will last. Maybe until the summer. 

So how can we re-frame it with our thinking and use it as an opportunity to hone in on our self care?

Because when you’re taking care of yourself by implementing your winning formula -  you’re less likely to want to turn to food or alcohol to make you feel better.

Your winning formula is your personal strategy for self care.

This is a set of rituals or habits that you can turn to and even amplify when things are getting especially tough. I think everyone is unique because we are all individuals with different constitutions, preferences and life experiences. So the specifics will vary from one person to another, however there are well known behaviors that are proven to have a psychologically and physiologically positive impact.  

They include:

Eating well - Getting the nutrients you need.

Movement - I’ll get into some really interesting info on movement and how it affects our brain later 

Connection with others - Whether that’s quality time with your loved ones on video chat or over the phone

Sleep -  Make this a priority so you’re getting 8-10 hours every night

Mindfulness -Meditation, journalling, doing your thoughtwork

Active stress reduction - This is different from passive activity like watching tv, this is activity that requires activation energy like having a nice bath, or having fun in which you’re using your own imagination, like playing a game, creative writing or cooking if you like doing that.

Managing your influences -  this is one that is often left out of the self-care buckets but I think it’s really worth mentioning. Because as I noted earlier about the news, our brains are wired for stimulus and on a subconscious level looking for information and trying to make patterns. We are wired to process and interpret all the information we’re exposed to so you need to be actively managing what comes into your brain. 

A great example is how Oprah says she always asks her driver to turn off the radio. She is intentional about her environment and the information that’s coming in. And I’ve really noticed in myself too - that if I’m not getting a steady diet of inspiration and education on personal development, my tendency is to go negative. To think more negatively in general. 

So maybe that all seems pretty basic in terms of self-care. Maybe you’re thinking you already know all of that but you’re still overeating. So what gives? 

That brings me to my next topic: working from home.

If this is a new experience for you, there’s a lot more to deal with than just figuring out how to get your mic working for your next video meeting. First, of course there’s the fact that you’re off your routine and if you’re like me, you’re working literally two steps from the fridge. 

Whereas before, you had a structured routine commuting and being at an office and taking a lunch break, now you probably have much more room for mind drama around food. What to eat, when to eat. 

Because now, it’s all available to you all of the time. The best practical advice I can give you is to be intentional about creating a home routine which includes all those good habits that are most likely already part of your winning formula. 

So practically speaking, this means creating meal times.

Do not get in the habit of snacking all day or just having a little of this or that. Stick to your three meals a day. Even though you’re at home, it doesn’t mean you don’t have to plan meals or skip meal prep.

Now I’m not suggesting your meals have to be fancy. They can be very simple, but don’t let your brain tell you that this is a crazy time where anything goes! No, you still need to have the basics in place so that when it’s time to eat, it’s simple and you have healthy options.

And if you’ve ever thought about trying intermittent fasting, now would be a great time. You might have much more control over your schedule. For me, my winning formula is having breakfast at 10, lunch at 2 and dinner at 6. Of course that varies a little bit day to day. But it’s much easier to do now that I’m working from home full time. 

Next practical tip for not overeating while you’re working from home: drink more water.

I know this is such old news, but it’s important so I’ll harp on it some more - drink water, decaf tea or sparkling water throughout the day so you stay hydrated and less prone to wanting to snack in the first place. 

The second biggest thing you can focus on right now is Movement.

I was just getting into a good routine at the Y when it closed. And then I wasn’t feeling well for a week or so and just couldn’t be bothered to do any at home workouts in my small apartment. Can you relate? Are you used to going to the gym and you swore you’d do at home workouts? It can be easy to brush those off right? You’re tired. You don’t feel like it. Listen. This is all with the caveat that if you need to rest, you need to rest. But a little goes a long way when it comes to the exercise you need for weight loss.

So I decided not to make it into a story about how I don’t handle change well or whatever. Instead I decided that when I was feeling better I would start up a new workout routine of running when the weather is okay and at home gym workouts. So I’m doing the MadFit workouts on YouTube. Totally free. I’ll link to it in the show notes for you. They’re great and made for small spaces. 

And unless you are going for being super ripped, then a light run, some stretching, or a 20 min workout is all you need to keep up your momentum and get the benefits. 

Now you may have noticed that I don’t harp on exercise so much as a key factor to fat loss. Because it isn’t compared to food. What you put in your body is going to matter so much more, because our bodies just aren’t that efficient at burning off calories through exercise. Which actually makes sense for our survival as a species when you think about it. But now that we’re out of the caves, and have all this great tasting food around, it’s easy to take in more than our bodies were designed to use up. 

However, considering that we are now all homebound and need all the positivity we can get, I thought I would use some time to really make the case for working out. Because I know it can be pretty tough to feel motivated at the best of times, let alone now having to do it alone, in your apartment. I think that after listening to this, you just may feel inspired to shift some furniture around and get moving.

We thrive when we are active. No matter your gender, age or socioeconomic status, data from every country where it’s been studied shows that people who are more physically active:

• are happier

• have better relationships

• have more meaning in their lives

• feel less anxiety

• and are at lower risk for depression

If you’ve watched that Babies docu-series on Netflix, you will have seen that we were born to move. Omigod those little babies - so cute! And they’re always on the move!

Chubby arms and legs flailing everywhere. So cute. Even from this age, movement affects both brain and mental health. As adults, it puts us in the state of mind to be the best version of ourselves. For the runners out there you’ll recognize this as the runner's high that gives you more hope and optimism. 

Let’s talk about what exercise is actually doing for your brain. It got all this info from a Standford psychologist who studies the neuroscience of exercise.

When you work really hard and have an intense workout, you can get an endorphin rush. And fyi, you can also amplify your endorphin rush just by having an amazing playlist, but that high you feel isn’t actually endorphins. It's endocannabinoids.

And you don’t have to train like a maniac to get the positive effects. If you can get yourself to do at least 20 minutes of moderate intensity, one of the changes you’ll get is an increase in endocannabinoids in the brain. 

It’s like our worries feel less intense, everything feels possible.  Things feel alright and like there's reason to be hopeful. And another cool thing is that endocannabinoids also increase the pleasure we get from social contact. Get this, people who exercise regularly have a brain and nervous system that are more primed for pleasure. So even if you didn’t feel like you had that great of a workout and aren’t feeling all the good vibes, you’re still actually getting the positive effects in social interactions afterward. 

So sometimes the positive effect  isn’t even felt during the exercise, but comes afterwards when  you reunite with your partner or you’re interacting with other people at the gym and suddenly it's just an easier interaction somehow.  Their stories are funny and it feels better to hug someone. 

This is probably why these boutique gym communities or yoga communities become so tight right? I know my last gym had a core group that felt very bonded even though the only time we ever saw each other really, was at the gym. And we’d only make small talk before and after our workouts. 

So the runner's high it's not always that rush that you may have thought it was. Like being in the moment of peak intensity  when you're in the zone because you're working hard. The actual runner's high is more of this neuro chemical change that seems to make us more optimistic and also more open to connecting with others. 

And this is true for any type of exercise that you do. Whether it’s yoga or dance, or weightlifting. You’ll get a version of that because the movement, the exercise that you're doing is probably going to affect your brain and your mental health in slightly different ways.

A good example is weight lifting or yoga. When you’re doing either of these, you're doing things that really engage the core - the muscles of your core actually talk to your brain in a way that produces this kind of happiness or euphoria.  It actually calms down anxiety.

It's a really interesting neuro feedback loop that when you brace your core and when you're engaging in that kind of strong muscular contraction that's stabilizing, your brain reads those signals from your body as essentially: I got this. I'm in control.

So that's not really like a runner's high but it can be a really empowering state of mind and so your literal moment to moment sense of self is always being informed by what your body is doing.   

Now that you’re at home, you may not have access to weights but there’s lots of yoga online and it would also be true for the HIIT workouts I mentioned earlier which will have you doing squats, pushups, punching and kicking.

So with any movement that feels empowering, you’re getting sensory feedback from your body that says:

• I am strong

• I do hard things

• I'm powerful

Why does it work like this? Well, your brain is getting feedback from muscle contraction and tension of the tendons on your joints. Every movement form has its own signature proprioceptive feedback (which is simply a sense of self-movement and body position).

It’s Like a sixth sense of your own body. So one of my favorite forms of exercise is boxing. And part of the reason I love it so much is, I think, due to this positive feedback loop. I feel tough, I feel bad ass. If you know me in real life, you know I’m pretty chilled out - hardly aggressive or threatening! But when we’re active we get to experience ourselves as a different version of ourselves. So cool.

So I’m curious, after listening to this, what will you integrate into your quarantine life that will support your health journey?  Whether it’s weeks or months, will you look at this as an opportunity to double down on what you want? On creating a winning strategy for yourself? 

We are confined yes, but creativity actually thrives when there are clear rules. Because it creates a structure, a container in which to focus. So I urge you to use this time to focus on your self care in whatever that looks like for you. And let me know how it’s going. Send me a DM on instagram @mindful_shape  

And thank you so much for listening. A few of you have reached out to me letting me know you’re liking the podcast and that means so much! Thanks, I’ll talk to you again soon.