Hi Ashley,
It's Shari. Just a quick intro and recap before answering your question. I've successfully completed the Anxiety Course and I have continued to manage anxiety well and I don't have panic attacks anymore. I can shut down the sequence and talk myself out of it. I've been practicing coping skills for 7 years now. I've joined Healthy Weight and I've joined the Depression Course as well. I will work each course at my own pace and one at a time. I know I will have success with these two courses, because I had success from the Anxiety Course. I'm thankful for Evolution Health Care and for you. Your support is valuable in success along with the community.
To stay active during the 14 month mandatory stay at home order, I continue to maintain three types of exercise. I have an exercise bike that I love. I turn on a movie and I ride 5 miles daily. It's about 20 minutes, but I burn 200 calories daily. The second type of exercise is nature walks. I'm fortunate to live on 2 and 1/3 acres. I have a half acre fenced yard and I walk laps for 20 - 60 minutes depending on the weather. The exercise bike is important, because I can still exercise when it's too cold, too hot, or when it's raining. I, also, love to dance with music too. When the US has herd immunity, I'd like to go back to walking at a park that's close by. It's 2.63 miles in an infinity shape, or shape of an 8. It loops around a lake with geese and there is a beautiful path through the forest. I walked with my husband there, before COVID, and will enjoy walking there again some day. It's one hour of walking at the park. I don't think of it as exercise. It's a stress reliever and soothing to walk in nature. And the exercise bike, helps with burning excess energy and stress.
It's so good to be back. And, it's so good to see your beautiful profile pic, Ashley.
P.S. I see this question was posted a year ago. I hope there will be more involvement of community and the Health Educators will be available. It helps a lot to have support. But, even if I have to do it on my own, I will.
Hi Ashley!
Thank you for the warm welcome back!
My life has changed tremendously for the better since anxiety has been under control for 7 years. I have 100% freedom and there are no limits to what I can participate in now. I flew around the world and went to a foreign country by myself. I replaced negative self talk with positive true statements, so I didn't get off the first flight like I wanted to. When I landed at the first airport, after a 5 hour flight, my confidence went through the roof! I couldn't believe I flew, because the fear of flying was my worst fear. I talked myself through the second leg of the trip which was a 12 hour flight. I stayed in Korea for 10 days. I didn't know the language, but I was able to find my way around. When I hopped on the plane back to the States, it was like hopping in my car. I didn't even think about it. I was in a backward facing seat and I was fine. I had a great seat mate and we went to the galley and laughed with the flight attendants and it was extremely enjoyable. The time flew by. I remember when we were descending, I looked out of the window and told myself to soak up this moment of joy, because it may be a while before you can fly somewhere again. I flew 35 hours in 10 days! Once I got rid of the biggest fear, fear of flying, I wasn't afraid of anything afterward. All of the little fears completely disappeared. Now, the whole world is open to me. When the world has less of a COVID concern, I plan on flying to Stockholm, Sweden with my daughter for a two week vacation with a stop over in Paris! I know I can do it, because I've done it before. And, I'm excited about new adventures, not afraid. Getting through the world wide plague in isolation for 14 months was challenging. But, I got over being uncomfortable about being left alone with my thoughts and feelings. I learned a lot about myself. And, there were a lot of positive things that occurred that would not have if there wasn't a global pandemic. So, good came from it. I know I'm strong and I have self-love which is huge progress!
Forest bathing (walking in nature) is very soothing. During quarantine, I accidentally discovered a new passion. I bought a self-care gift box online and inside was a tiny air plant! I never knew that air plants existed prior to receiving the box. Once I held the plant, I fell in love immediately. I'm happily busy collecting various cultivar and continually researching and just enjoying life! The air plant hobby has helped me tremendously in weight loss. I'm so passionate about them, that I am in the zone. Time flies and I don't think about food, or snacks. I stop to eat three times a day when my stomach gives me signals of actual hunger instead of partaking in emotional eating. I have other hobbies that keep me busy too. I have Betta fish which are really easy care and they are very soothing to watch. I crochet, knit, draw, listen to music, sing, dance, etc. Limitless things to do. Keeping happily busy makes everything easier.
I ride my exercise bike 5 miles every day and first thing in the morning. That way I stay consistent. I reward myself with a cup of coffee after.
I have set goals around both exercising and eating healthy. Exercising has become part of my routine like brushing my teeth. I don't even think about it. I just turn on the TV, as a distraction, and the time flies. I would say that 97% of the food I bring into my house is natural and healthy: fresh fruits, vegetables, chicken, salmon, tuna, etc. I love naval oranges, so it's a treat to eat one daily. I look forward to it and they are such a sweet fruit. I eat fruit if I crave sugar and it works every time. I don't even eat candy anymore. I've been drinking water for the past 4 years, so it's another habit that I don't even think about anymore. I rarely eat out. I'm sleeping much better now and I feel much better.
I've lost 5 lbs. in two weeks! Yea! This is what's working for me: portion size, distracting myself from eating and thinking about food, soothing myself with self-care, not eating, reducing stress by trying to change the source of stress and if I can't change it, I accept it and learn how to calm my stress and self-soothe. I self-soothe with hobbies and meditation. I let go of tension in my neck, shoulders, jaw, deep breathing, exhaling and dropping my shoulders and letting my body sink in my chair (repeat).
I almost forgot! I have a fruit and vegetable garden! The tomatoes, cucumbers, squash, blueberries, melons, etc. are absolutely delicious when you pick them straight from the garden!
I'm so happy you will be checking posts weekly - yea! What great encouragement! I look forward to continuing this wonderful journey with you and with members.
Enjoy your week!
Shari
Hi Ashley!
*Updated
I am prepared for obstacles! I know my triggers! When I was upset, I used to go to the fridge. But, eating doesn't solve what you're upset about, it only makes you more upset after you comfort yourself with food. When I am upset, I journal, I take a walk and get some fresh air, I problem-solve, I self-soothe and I accept things I can't change. Also, I got rid of my all or nothing thinking. If you eat a cookie, you haven't blown it and you don't have to quit. Just let it go, and continue on with your healthy lifestyle.
*It's important, when I feel overwhelmed, to reduce stress. My favorite part about my plant hobby is propagation just like you. With Tillandsia (air plants) I soak them once a week and dip them 3 - 4 days later. I ended up with so many, that I had to soak them in rotating shifts and it took 5 hours! So, I kept my favorites and decided to specialize in King Kong (Butzii x Ionantha). My Dad's neighbors had so much fun adopting over half of the Tillies that I had collected and raised from pups. Now, I can enjoy them and I enjoy caring for them in the number that I am most comfortable. So, anytime things become too much, I prioritize and downsize. It's good for your health, mentally, physically, emotionally. We can't eliminate all stress. But, reducing what we can will can really makes a huge difference. Also, I found great homes for my two Betta fish. I've enjoyed them for years, but recently it has become an unnecessary stress. The filters would break down and it was a constant financial drain to replace, replace, replace. I ended up having to do water changes, several times and my back protested. I feel freedom in that, when it is safe to travel within the States, I can travel again. I'm not tied down to fish at the house. And, I've shared the enjoyment of them with a friend, just like the propagated plants. Any time anything negative pops in my mind, I just say three things that make me shift my focus from the trouble of the world. I personalized it, so it has importance and meaning and it's effective every time. "The negative news of the world won't weigh me down. I am vaccinated and will keep up with boosters and I wear a mask. I will retire to Florida and I will spend time with my daughter." It puts everything into perspective. I can still be safe and have my plans in life and I will do them when the timing is right. I have peace and I'm content. No matter what. Lastly, I went through all the stuff I accumulated throughout 2020. Being stuck at home, I shopped online. It got me through, but yikes, the clutter. Now, that I can go out twice a week for coffee with a mask, and I'm not stuck in the house 24/7, I can go out and do things and I don't buy things online anymore. Clutter gives me a cluttered mind and it makes me uneasy and unnecessarily anxious. So, I did a spring cleaning in summer. I gave others joy by giving them what I enjoyed during quarantine. And, now my bedroom is more of that as a minimalist. I sleep well with less stuff and now I'm saving money for my retirement again instead of spending it. I don't think anything I bought was a waste. It got me through a difficult time. I supported many Artists financially with purchasing their one of a kind pieces of art. And, now I get to share their art with others. So, it's a win, win, win, situation. Sometimes you have to live your life and do whatever gets you through. It's all good.