Tag Archives: wellness

Joys of Accepting and Mastering Discomfort (aka. Stress Management and Mastery)

Reflect back on your life. The further back you remember, the more you can find what stands out and matters most to you. Do your best, your happiest, your most cherished memories include relationships that had ups and downs? Do they include new experiences that could not be predicted, no matter how small or mundane? Do they include memories when you worked really hard and achieved something that seemed impossible and you felt so proud? Do they include those thrilling moments when you knew you had created something incredible?

Yes. The greatest joys and personal growth often come from moments in life when you work through the discomfort and get to the other side. There are times in life when we accept or are forced to accept situations that we do not choose, that throw us into the unpredictable and uncontrollable, that make us uncomfortable. We all have to get to the other side of that. Let me share with you how you can make that journey a bit easier.

Here are the steps to mastering the discomfort. Writing this down or talking about this with a close confidant or neutral person can be helpful.

  1. Identify your discomfort and figure out what is in your control and what is not in your control. What is causing you discomfort? Why? Describe and label it.
  2. Take what is NOT in your control & “put it away.” Imagine putting it into a storage container or a mental file cabinet or write it down and put it away. You can re-visit this later -if you want.
  3. Take what IS in your control & “work it.” Think about best and worst case scenarios.
  4. Consider worst case scenarios and figure out ahead of time everything in your control – that you can do – to prevent the worst case scenario and make a plan to do that. Figure out how you would manage it if the worse case still came to be. Consider how that scenario could be the Universe (whatever higher power you believe in) delivering you a gift to teach you something important you need to learn, to benefit you or another being, or to propel your personal growth forward and upwards. Recognize you are resilient and accept that you are doing the best you can with what IS in your control.
  5. Now, spend time focusing on what you DO want to have happen, the outcome you ARE aiming for. Visualize, dream, brainstorm, strategize and make plans to go for the BEST case scenario. Define it, label it, “see it.” Regularly repeat this step- the more the better.

Mastery is when you are in control of the discomfort rather than the discomfort in control of you. Remember that everything happens for a reason and we may not know the reason right away. Appreciate that the discomforts in our life are there as messages to help us refocus. Accept that there will be those times of discomfort and then make a plan to master the discomfort and keep moving forward. You’ve got this.

Healthier Together Series: Cycle 1 B. Physical Activity — Workout bonus

lindsay-henwood-7_kRuX1hSXM-unsplashToday’s Physical Activity Notes:

First: I will often use the terms physical activity and workout interchangeably. When I use the terms “working out” & “workout,” I specifically refer to intentional physical activity that is planned for the purpose of being exercise. Working out is deliberately moving for health, fitness –> exercising. Physical activity is anything we do that moves our body and includes working out, exercising as well as other activities we do daily.

Good news: since we wake up in fat burning mode, whatever physical activity we do in the morning prior to eating or drinking calories, accelerates our fat burning and also uses up our muscles’ stores of glycogen (energy stored in muscles). This means that you get to drink or eat a bit more freely after being physically active in the morning. In fact, if you workout vigorously in the morning (if you used up all the glycogen in your muscles), you can add some carbs/sugars to your meal within approximately 30-60 minutes & your body will put those extra sugars into your muscles and NOT into fat cells. HOW COOL IS THAT?

Remember, if you eat foods that spike your blood sugar (foods like carbohydrates including sugars), your insulin will spike and your body will store most of that extra blood sugar into your fat cells! So, your FAT stores will GROW BIGGER…and they will likely settle around your middle. NOT your goal. So, that means if you want to eat/drink that higher carbohydrate food or drink & you don’t want to grow your fat, WORK OUT first! You get the biggest bang for your buck if you are physically active first thing in the morning before you eat or drink any calories (drinking water is good).

Remember, the “physical activity” can be:

1. Low intensity movement for a longer duration – like walking for 30-40 minutes or an activity that is at a perceived exertion level of 5-7 or heart rate approximately 60% (+/-10%) of your personal maximum heart rate. *see previous blog about perceived exertion and heart rates for more info.

2. Spurts of higher intensity activity for a shorter duration (even 4 minutes counts!). This might mean boosting your perceived exertion closer to 8-10 or 80-90% of your maximum heart rate for very short spurts, no longer than 30-60 seconds, interspersed with 2-5 minutes of lower intensity such as level 5-6. Basically, you go hard for 30 seconds then easy for 2 minutes, & repeat a few times. I like 4 cycles. — Another option, look up the 7 minute workout online.

The key is to deplete or significantly lower your body’s storage of glycogen with exercise and voila! You now have created an empty space (your muscles and liver) where your body will put the extra sugars in your blood (from the carbs &/or sugars you have consumed) & it is NOT going into your fat cells for storage. It is getting burned up in your muscles immediately. If you have eaten protein & fat but still low carb for breakfast, you will just continue to be burning fat.

Bottom line: If you are craving berries or a sweetened cup of coffee or Cinnamon Raisin Ezekiel toast with your breakfast, & you don’t want to worry about it increasing your weight, work out first thing in the morning! It’s a workout bonus!

Photo by Lindsay Henwood on Unsplash