Tag: mindfulness

Dig in the dirt to ease your stress

I’m watching the snow fly out my window as I’m writing this. It’s kind of strange to think about gardening when it’s snowing, but now is the perfect time. I’ve described ways to ease your anxiety in the past, and digging in the dirt can ease your stress too. 

Gardening promotes health

Dig in the dirt to ease stress.
Digging in the dirt helps to ease stress.

“There are a lot of studies that show how being outside and gardening promotes health. It provides relaxation, enhances mood, and puts our bodies in a state to better handle stresses,” says Dr. Lori Walsh a pediatrician at Advocate Children’s Medical Group. “Our nervous systems are in a hyper state of overdrive, which, if not turned off, puts our bodies in a state of inflammation that contributes to diseases, such as diabetes and heart disease,” Dr. Walsh says. “Gardening helps to take your mind off stresses and starts to focus us on what is happening in the moment, shifting us from overdrive to using your senses and being mindful.”

Planning comes first

But in order to have your garden, your place of refuge, things have to start growing first. Now is the time to plan your garden. If you have a yard, a corner of it is perfect for your garden. Start to research the kinds of things you want to plant – do you want to grow vegetables? Or perhaps a beautiful flower garden. Keep in mind if your planned garden has many hours of sun, or if it will just have a few hours of sun a day. Different plants have different sunlight requirements.

Is your soil optimal for the kind of garden you want? Keep your garden’s soil and fertilizer requirements in mind as well. Know the soil supplements you’ll need to add. And, many of us beginning gardeners overbuy seeds. Your little plants have space requirements too. Research is supremely easy these days – just Google the kind of plants that do well in your area, with the sunlight you get. 

Containers?

Container gardening is another option, if you don’t have a yard or don’t want to plant in your yard. My dogs would certainly make short work of little plants unless I invested in sturdy barriers. Planting in pots could mean different fertilizers and soil additives.

You can certainly start seeds indoors now so they’ll be ready to plant outside when there’s no danger of frost. Or keep doing your research and visit a garden center when you’re ready to plant. 

Just thinking about your garden, your refuge to escape from the world, can’t you feel yourself getting calmer? Plan to dig in the dirt to ease your stress this spring and summer. And you’ll be able to enjoy the fruits of your labor too – whether it’s good stuff to eat or food for the eyes.

Get focused, get happier

Is your brain like a birdie flitting around a cloud?

Some days are lost causes. You feel scattered, your thoughts are all over creation, you’re not getting anything done, and you’re unsettled. That could be because a weather front is coming through. Your significant other told you a big whopper. Your dog threw up on the rug. And your loss of focus makes you feel guilty for not getting things done. And you’re not happy.

Then it stands to reason that if you regain your focus, you’ll be happier.

So, how exactly can you get focused and get happier?

Lists!

My Google Calendar with Google Keep helps me get focused and get happier.
A portion of my calendar, with Google Keep to the side. It helps me get focused and get happier.

I’m a big fan of lists. I have multiple lists in my Google Keep. (If you use Google Calendar, Google Keep works with it seamlessly, as you would expect. You’ll see a portion of my calendar here, with Notes. And, yes, I have the Chicago Cubs games on my calendar so I can listen to games when I can.) Lists for every aspect of my life. Of course, some aspects overlap, so as long as you check all your lists when you have time to actually do something, you won’t miss anything.

If you prefer actual written lists – even better. You can carry it with you and not worry about battery life. As long as you have a scrap of paper and a pen (or pencil), you’re good to go.

Now, list all the things running around in your mind. For this exercise, just the big ones. We’ll do a deep dive into all the things flitting around bugging your brain at another time. 

Tackle the big ones

Take a look at them. What’s most important? Do that. Then move onto the next. For however long you want to devote to this exercise.

Feel a sense of accomplishment?

Now, go sweat

And go exercise. Studies have shown that exercise improves clarity and focus. I’ve written about this before. Plus, when you’re done, you’ll have an incredible sense of satisfaction, having burned all those calories.

Or meditate. Or practice another mindfulness technique, like deep breathing.

You should be much more focused now. More able to face life. And that should definitely make you happier.

Take a look around you

All too often we live on autopilot. We wake up at the same time every morning, have the same routine as we get ready for our day, eat the same thing for breakfast (mostly), go to the same places every day and we don’t pay attention to the world around us.

We listen to the same news on the radio, the same songs, drive the same route.

Our minds are always busy. Busy with lists of things we have to do, chores we have to do, tasks we have to accomplish, groceries we have to buy. Busy with thoughts of work, politics, the weather, the latest news stories, the latest text from your spouse or kid.

As we drive, do we really pay attention to what’s around us? Quick, now – what’s the color of the building on the next block?

I thought so…

All too often we’re so inside our thoughts that we don’t pay attention to the world. Yes, there are problems out there and some not-nice people, but over all the world is a beautiful place.

I’m happier when I stop a couple times a day and just look at the sky. Or the plants (in the winter, the shapes the bare branches make, or the snow on them). And if I can, sometimes I’ll just talk to a person about nothing in particular to find out what they’re thinking. (Not very often, though, because I’m an introvert – working on that!)

Be mindful of what you’re doing. Pay attention to where you put your keys, how your fold your clothes, the colors in your closet or drawers. Look at the world around you. There are beautiful things out there. Even a sunrise or sunset through the electric wires can be pretty. A bird flying overhead.

You’ll feel calmer, more at peace, and better able to handle the chaos of modern life.

 

Pay attention!

Fitness and mindfulness go hand in hand.

I saw so many examples the other day. I was at an agility trial where hundreds of people and their dogs compete. There’s a lot of down time at agility trials, so it’s a great opportunity to catch up with friends and people you see frequently at trials.

It was before 8:00 in the morning and people were pouring coffee and grabbing pastries, cake, and cookies without thinking about what they were doing. Many had gotten up before 5, and already had breakfast. It was like they were on automatic pilot. When I talk to my agility friends I eat pastries.

And that made me think about other friends.

If snacks are out, they’ll eat them. Cookies, nuts, cheese. It doesn’t matter. If munchies are laid out, they go in the face.

Now, don’t get me wrong – I love cake and nuts and cheese as much as the next person.

But, do I really need it?

It’s easy to get caught up in mindlessness. You see others engaging in mindless behavior – whether it’s eating junk food, staring at a screen or engaging in gossip.

Let’s start being mindful!

No, I do not need that piece of cake at 9:00 in the morning. I do not need to be scrolling my Facebook newsfeed for hours on end. I can do better.

Now, that’s not to say that every second of every day must be productive. We all need down time.

But pay attention to what you’re doing. Make a decision. It’s OK to say “For the next 15 minutes I’m going to play a stupid game,” as long as you’re aware of what you’re doing!

And about that cake … I do love cake. I do eat dessert. But, I’m not going to waste calories on a white cake when I don’t love it. If it were chocolate, though…