Aka Vital Exhaustion, Chronic Fatigue, Adrenal Fatigue, HPA Dysfunction

Heads up guys, this post is EPIC. It’s long, and it’s personal. Stick with me!

Burnout. It’s real.

If you’re reading this your probably experienced it, or are experiencing it. It seems like a never-ending hole, that is just soooo exhausting to try to climb out of.

And how do you even do that?

If you talk to your doctor, you’re probably told it’s all in your head, or your thyroid is fine, or you just need an antidepressant. Unfortunately, there are a lot of things missing here. One of which is getting an actual diagnosis, and a plan to work your way out of it.

You’ve probably heard the term Adrenal Fatigue, or Adrenal Insufficiency, or Burn out, by now.

But what does that really mean? Generally, it’s not accepted as a diagnosis by the allopathic (conventional) medical system, though I suspect one day it will be. Until that time though, what are we really talking about?

Adrenal fatigue is a set of symptoms that go along with a decrease or change in cortisol production, your body’s stress hormone.

Usually these symptoms look something like this: you’re tired all the time, or you’re tired but wired (ie tired all day but can’t sleep all night), you have energy crashes in the afternoon and just want to have a nap. You’re more irritable than normal, or you’re even depressed. You might have anxiety. You probably have brain fog or just difficulty for focus or memory. And you’ll probably find your tolerance for stress or stressful situations are low.

Or let me put it this way. You just feel so tired and overdrawn that your joy for life is low.

Things that should be fun just feel like a burden. You don’t want to walk the dog, you are annoyed with your children just because they make noise. Cooking dinner seems like the most difficult thing to do, even if it’s just one quick dish. Going to a social event feels like “do we really have to?”. You’re not specifically depressed in the traditional clinical way, but there is definitely an overlapping feeling of just being low. If you could have a nap in the afternoon that would lovely, but most days you just have to drag yourself through. The housework is slowly falling apart because it’s just too much to handle. Some days even having a shower feels overwhelming. Exercise? Who has time for that really?

Or how about this.

You are go go go, and you get everything done, but at the end of the day you are really wiped out. You get to your exercise classes and work super hard, and yet that fat still sits on your midsection and you’re having difficulty building muscles in your arms and legs. After you do a great workout you feel exhausted, but you know, it must have been good for you, right? You assume you’re just not working hard enough and if you do a little more eventually everything is going to feel good and look the way you want.

So how do we categorize this more effectively.

There is a more appropriate term to use which is HPA dysfunction, or Hypothalamus Pituitary Axis Dysfunction. The signaling pathways that control the responses of your body that involve any type of hormone are regulated at some level through this system. The reason why it is important to categorize Adrenal Fatigue under HPA dysfunction, is because it is generally not a stand-alone issue. Through this system regulation, we are also going to see issues with hormone imbalances, and thyroid function, and then other body system imbalances as a secondary consequence of those systems working improperly. So where does it come from? How does it happen? Well one of the major contributors to this imbalance is long term, ongoing stress. When your body constantly maintains a stress state, from external or internal sources, it leads to differences in the function of this system and an imbalance in cortisol. Secondarily it can happen when we have a primary hormone imbalance, like during menopause, or if we have another cause, thyroid disease, as these systems all works together so intricately. When cortisol is too high or too low, it causes issue with fatigue, memory, weight gain primarily around the abdomen, blood sugar imbalances, cholesterol imbalances, low immune system function, changes in melatonin production (sleep wake cycle), muscle wasting (loss or muscle tone in arms and legs), and can also cause issues with allergies, metabolism (thyroid function), mood, fertility, and sex drive. And that is only the tip of the iceberg!

Often time I will hear a lot of people tell me “I don’t have any stress”.

But when we really start to dig, there are a number of things causing stress. The issue is that not all things that your body responds to as stress, are things that we cognitively recognize. We might think relationships, or money, or work brings stress, yet our body also interprets things like ongoing noises, lack of sleep, poor nutrition, inflammatory foods, or lack of exercise and movement as stress as well. Other times people will tell me that they had a tremendous amount of stress but they were fine then and now it is over but they are feeling burnt out now. This one is interesting because basically the body manages to run on adrenaline and high cortisol to get through the situation, then crashes, where levels drop, afterwards. If only we had supported during the stress time, a full crash would have been less likely to happen.

I hate to say it, but I’ve let this creep up on me three times.

Behind those eyes is a level of fatigue so deep I can’t even describe it properly.

You would think that I could recognize the signs, and safeguard myself with all of my knowledge, but sometimes it is just so sneaky. It’s not always, the stress that you perceive that causes it. For example, once it was the stress of school along with opening my first practice all the same time. That is perceivable stress. It was huge, and nearly unmanageable. It was super obvious. Another time was actually before that, when I was younger and working on my first degree, sure there was some stress but it was more like just being overly busy. The main cause was actually my diet. I was consuming a number of foods that my immune system was actually reacting to, and that caused a low-grade ongoing stress on my body. This was not perceivable, it took years of education to find this out. Combine that with the typical lack of sleep of youth and it’s a perfect storm for burnout. The third time it was running my practice, while full, all on my own, with financial issues at the same time – also a stress that I could have seen, but rather than something huge all at once, it was just tiny things every single day, but it was a combination of ongoing stress with a poor living situation that involved heavy levels of mold in our home. That caused so much stress on my body that even though I was in fact doing things to safeguard myself that time, it wasn’t enough, because without extra guidance, I wasn’t doing the right things. It’s not always as obvious or straightforward as it seems, and the way back isn’t always easy or straightforward either. Trust me when I tell you though, I get how hard it is, but I also know there is a way out!

How do we heal?

Well primarily we need to spend more of our time in a relaxation, or parasympathetic state. So, step one is implementing great self-care, and daily practices of grounding the body to get into that relaxation state. Beyond that you may need in depth hormone tests, and someone who is trained to work on this issue. Long story short though. Don’t be satisfied with being told you’re just tired, its normal, you’re getting older. Trust your intuition and know when you need to seek help.

How about exercise? What should you be doing?

At this point it is all about nurturing your body and helping it to rebuild. You need to move and be active, but you also don’t want to put undo stress on your body. It is suggested at this point that you focus on activities that keep your moving but are more restorative, so you probably guessed it, but yes, Yoga is one of the best places to start. I would also recommend gentle walking, or if you have a piece of equipment at home, just sit and peddle, or take a light walk on the elliptical or treadmill. Over time you will work up to cardio, strength training, and more.

What else can you do if you’re in a full burnout?

You want to make sure that things are predictable for your body. As in it knows its going to get a certain amount of sleep at certain times, its going to get enough nutrition and specific times and never feel like it is starving. You can make sure that you’re not putting things into your body that cause inflammation, and therefore stress, and you can make sure you’re well hydrated so you body can process and cleanse properly each day.

I’m guessing though, that if you’ve identified with this article, then you are feeling like just having read this is overwhelming.

Where do you even start? What is actually manageable? If you’re unsure of what is happening for you, then I suggest seeing a Naturopathic Doctor, and putting together a game-plan to get you back in action. Or if you’re not ready for that yet, I have specifically designed my reset programs, which you can check out using the links, for people experiencing burnout that want to start to rebuild without getting overwhelmed. Make sure that you’ve got your free 6 day meal plan (click here) and your free health guide, the 3 health Keys (click here), which will give you something to start with while you are deciding what the best next step is for you.

I’ve also got the 21 Day Reset, the Little Black Dress Program, and you can find out more information about that here.

And you’re hearing it here for the first time – I am officially announcing the launch of my 90 Day program, a total reset and rebuild, specifically designed for those dealing with burnout, or just experiencing a ton of stress between family and work life, who want to prevent reaching burnout. If you want to hear more about this program, and get a free 1 hour class with some tips you can start to use IMMEDIATELY, sign up here!

Carbs are NOT your enemy

I have observed this “carbohydrates are evil” trend over the last few years in a state of disbelief. Carbs have been deemed the enemy especially in relationship to weight loss. The latest diet fads have trended to drastically reducing and eliminating carbs altogether. Did we decide that if Fat was no longer the evil nemesis we were programmed to believe, we had to pick on another one of our macronutrients to be the bad guy?  Apparently sugar alone can’t just be enough of a diabolical villain, we needed more. Thank goodness we all can agree that protein is good!

But really, why do we have such a hate on for carbs? Sure, if we are talking a diet of chips and pop and baked goods, then reducing those carbs is probably a good call. Mainly because it is lowering our sugar intake. However, dropping overall carbs, including fruits and veggies, to the point of putting our bodies in to ketosis, is going a bit extreme in my opinion. There are a few highly researched medical conditions that benefit from the body being in this state, but as a tool for healthy weight loss this is not a great long-term plan.

We NEED our carbs. Especially as women. They are absolutely vital for keeping your metabolism cranked up and running strong, and additionally for helping your body balance the production of vital hormones. Long term restriction of carbohydrates can lead to some hormone imbalances in your body.

In the long run, we really are not doing our bodies a favor when we stick with an extreme diet that is low carb or low in caloric intake. Our bodies work the way they do for a reason. Give your body the tools it needs to do its job and it will repay you with health and vitality!

If you’d like to learn more about eating plans that will facilitate your health goals and quality of life check out my new program “The Fat Loss Master Plan” at www.Kimberlyhine.com/FLMP. This isn’t a fad diet, but a long-term healthy lifestyle change that will set your body up to build muscle and burn fat while regulating and balancing your hormones. The next round launch closes April 29, but you can always get on the waiting list for a future start date!

Fat Loss Not Weight Loss

We are forever talking about weight loss. One of the primary concerns that comes into my office is “I need to lose weight”, when they have a number of other symptoms and concerns going on in their bodies and lives. Let me tell you first, when your body is out of balance, under stress, or inflamed, losing weight is the last thing it’s going to do. But let’s assume that things are in balance and you’re still not losing weight.

You get on a program and at first lose a bunch of weight and you are happy. But are you healthy? What did you just lose to make up that weight loss? Do you know if you primarily lost fat, or did you lose muscle mass, or just simply excess fluids?

When we lose weight just for the goal of weight loss, often we are not just losing fat, and end up losing weight in a fairly unhealthy manner.

Let’s shift our focus. What we really want is to become healthier, and feel more energized. We want to feel firmer and fitter. So that means we actually want to be building muscle and burning fat. In an age of diets that cause us to just lose weight, we have some pretty messed up metabolisms, and it can take some dedication to retrain that metabolic fire.

Ask yourself this, what is your goal when you say you want to lose weight? If it’s to become fitter and firmer, build muscle and burn fat, then is the diet you are working with doing that? Are you exercising properly? Start asking the hard questions.

Let me give you a few quick tips: You have to use weight and repetition (including body weight) to build muscle. Cardio is excellent and helps in a lot of ways, but you have to add in the factors that build that muscle. You also have to be giving your body proper building blocks! If you are starving it of one of it’s essential resources (hint carbs aren’t bad) it’s going to struggle to build what you need, and it’s going to turn down your metabolism to prevent starvation. Next week I’ll tell you why carbs are NOT your enemy!

Are you ready for a new way to burn fat? Find out more about the Fat Loss Master Plan at www.KimberleyHine.com/FLMP. Next round starts April 29.

The Scale Lies

In today’s media driven world, with photoshop, filters, and endless selfies is there any doubt that this incredibly impossible standard is creating body image and self image concerns for many? Women especially seem to be affected, for this illusion of perfection has become ingrained into our personal belief system and identity.  Rather than the focus being on vitality and health, our weight somehow represents our worthiness as a human being in our own preprogrammed mind.

We are our own worst critics, judging ourselves through the harshest lens, magnifying our flaws and imperfections.  Judging ourselves more ruthless than we would any other individual. Deep down, we know this isn’t right, but somehow it doesn’t stop us from this self loathing behaviour.    

The dredded morning walk to the scale is a ritual of many women who anticipate validation or shame from the number displayed.  When the number is higher than anticipated many feel their personal worth diminished but when the number is lower somehow an increase in self worth and self image is experienced.

Our relationship with gravity is the only thing a scale actually measures. That’s it.  Nothing more, zero zilch.. It tells us nothing about the person we are inside, our talents, gifts, or the joy we experience with family and friends.   

The scale isn’t concerned about personal health. That scale doesn’t acknowledge if we are primarily muscle or a healthy balance of fat and muscle. (Yes ladies, we need some fat to regulate our hormones properly!) It could care less if we are strong and resilient, or how we deal with stress in our daily lives.  

That scale is a liar, of the worst kind, twisting our self worth until all we think about is our relationship with gravity. We are so much more than a number or a reflection in the mirror compared to photoshopped models and fake filtered selfies.

Toss that scale aside and celebrate your individuality and vitality.  Strive to be strong, healthy and vibrant. When we are strong and healthy, we have the energy to be a kind, loving and generous individual. We have the energy to be joyful, patient and creative. We have the strength and confidence to share our unique gifts with those around us contributing positively to society because we feel great inside and out.  A number on a scale can do none of those things.

Stop believing in the lies of your scale.  It knows only a number that can not even remotely come close to defining who you are as an individual. Realize that 95% of the human population does not look like those portrayed in mainstream media and social media and that’s a wonderful blessing!  

Watch for next week’s blog about Fat loss vs Weight loss, and the announcement of my new program the Fat Loss Master Plan! A plan created to improve health outcomes as they relate to fat, not about harsh self image and self worth as it pertains to weight.

Reach your Goals

Without getting held back

What do you want, and I mean really really want?

When you set out to do something, do you really think about why you are doing it? Do you set a goal for a specific outcome, and get excited about that outcome before it even happens?

Do you want to know the secret to achieving exactly what you want?

Don’t dream small, even if what you want doesn’t seem possible, or you don’t know how to get there, setting a goal, that feels like a dream, and that you can emotionally connect to, is the type of goal you will actually go out to achieve.

Dream Big and Get Excited.

A goal that is small, won’t inspire you to change the beliefs you have about yourself, and will keep you in a limited space. When it’s not exciting, you don’t engage with committing to the steps you need to take to get there.

And know WHY you want to get there.

The second step to setting and achieving a goal, is understanding WHY you want it. Does it give you freedom, will it increase the joy in your life, will it give you energy to spend time with your family. If your goal is to lose weight so you look better, or so someone else thinks you look better, that is a goal at a low vibration. You have infused it with feeling bad about how you are now.

Figure out a Why that nourishes your soul and sets your heart on fire.

You need to be able to feel the energy you’ll have, the moments of joy playing with your kids, and that will create the emotional drive to get to your goal so that you can push through the challenges that come your way.

Go get it Girl!

So, start by creating that fantasy of what your life will look like when you achieve your goal. Start to feel excited about how that positive change will affect every aspect of your life. And then start to take a step, any step, towards that goal, no matter what anyone else says is possible or not. You are the only one in control of the results you get in life. Go get what you want!

Hop on the webinar with me to learn about how to take control of your health and energy, and help yourself achieve your health goals!

Self Care or Self Neglect?

What does it mean? Are you doing too little, or too much?

What have you done for yourself lately?

We hear a lot about all the things we are supposed to be doing for ourselves, and we feel like we have to do all the right things in order to be caring properly for ourselves. You should go to yoga, and you should meditate, and you should run, and you should eat well, and you should…. You get the point, there are many things you should do, in order to be doing all the right things.

What if it’s all too much?

We sometimes get caught up in all the things that we are supposed to do, and we actually end up doing too much. We end up causing ourselves stress because we have to get that other self-care item done to help us relax.

So, I should stop my self-care routine?

No, definitely not. But everything is about balance. Have you ever considered that sometimes self-care that involves just curling up with a book, or taking a bath, is just as important as doing the yoga class and the meditation? Or that it is ok to have a movie marathon with your kids and leave the housework undone? Can that occasionally be self-care as well? YES! Sometimes the best self-care is just letting everything slide for a day, and laying around in your PJs.

Dr. Kim did you seriously just tell me to lay around for a day?

It seems counter intuitive, but sometimes the best self-care is to not worry and do no care, or nothing at all. However, I don’t mean that this is to be an ongoing thing and to just drop your routines. You do need those. What I am saying, is that sometimes it is ok, even good, to just relax so fully that nothing gets done. Just take time for something that you enjoy but has no purpose, or take time to spend doing something fun and silly with your family. We have to view it as its own type of care, the care where you give yourself permission to just let it slide, let it go, and really be at ease.

Don’t let it slide into self-neglect though.

Life is all about balance. We have stress, so we have self-care to manage the stress. We try to do too much self-care that it becomes as task, we need to take time to really just relax and do nothing, just be. We stay in a state of just let it slide and be too long, and it becomes self-neglect. That’s where you just can’t seem to get in the care that you know you need. It’s the diet that has slipped a little too far off of healthy, and the exercise that just doesn’t really happen, or you know, where you come home from work and just sit for the rest of the evening. It’s not full self-harm, but it is the other side of balance scale. If you’re here, you need to start to implement small, but effective routines to care for your body. It will actually help to improve your energy, and your mood, and your sleep, and it does help your body to cope better with stress and excessive busyness.

Need some guidance? Hop on the new webinar with me to get some direction on actions you can take IMMEDIATELY.

What are Food Sensitivities?

Understanding the term and the thing.

Have you been told you shouldn’t eat a food but don’t know why?

If you’ve heard the term food sensitivity but don’t understand what that is, except that you know it’s not an anaphylactic allergy, this article is for you!

What is a food sensitivity? There are many different ways our body can respond to things in our environment, including the things we put into our digestive tract, which is really just an extension of our external body.

Whoa, the digestive tract is an extension of your external body. Yes! It is the first line of defense, just like your skin, against things from the environment.

In fact, the majority of our immune system resides in our gut. So, it makes sense that there is a possibility of foods we eat causing a response by our immune system. Specifically, we know of two main ways our body responds if we are going to react.

Actually there are at least 3 ways you can react but let’s talk about the main immune responses today.

 We may have an anaphylactic, or IgE/histamine related reaction. Or we may have a sensitivity, IgG, reaction.

So, what is a sensitivity?

The best way to describe it is a low-grade response from your body, that is regulated by immunoglobulin G (IgG), that starts hours or even days after you eat a food, and can last for a number of weeks. The reactions can be anything from low grade fatigue, headaches, skin irritation, digestive upset, or even immune system disfunctions and wider problems such as hashimoto’s disease. It is however an immune system response to a food, with a reaction that is not an anaphylactic response. The other thing to know about a sensitivity is that you can have this type of reaction that affects different systems in your body, and yet have no digestive symptoms at all. This is how it gets super confusing.

Well then how do you know if you have one?

In this case I definitely recommend guidance from a trained practitioner. A naturopathic doctor or a holistic nutritionist are going to have the best understanding of how this type of response occurs and how to identify the specific foods involved. Once you have identified the foods, it does take a minimum of 6 weeks of completely eliminating the foods for the symptoms to start to resolve, as this is how long it takes for the immune response to be cleared by the body. For example, if you ever thought you were having some sort of reaction to dairy, and you had eliminated it for 2 weeks but it “did nothing”, this is because it either wasn’t the right food, or it wasn’t eliminated long enough for the reaction to calm down. Again, this is where I definitely recommend guidance as diets can get overly restrictive if you don’t have a targeted plan for why you’re removing a certain food.

Did you hear that the blood test is useless?

Unfortunately, the reporting that was used to make this statement was very poorly done and presented information that was completely inaccurate. There are blood tests that can be done, and that are effective and diagnosing in many cases, but just like any other test or diagnostic, we have to remember that they are just a tool, and don’t account for all of the possible ways that your body can respond to something you are consuming. I see this type of blood test used effectively in many clinical cases in offices of many practitioners, and see it resolve previously unexplained symptoms regularly when a plan that takes those results into account are used. It is more common to see success than not when going this route. I know this whole topic can be extremely confusing, and it is one that again, I really highly recommend getting a trained opinion and guidance on. It will save you weeks, months, or even years of frustration.

Food Reactions

Unraveling the confusion of terms

You’re pretty sure you’re reacting to something you’re eating but don’t know what or why or how.

This summary will help you to figure out what type of reaction you could be having to the foods you are eating. It should help to direct you to as the right questions or explain the right symptoms to a trained professional that is going to help you figure out which food (see my blog post about food sensitivities coming up next week).

There are 3 main types of reactions you can have to a food.

IgG is the type of antibody that is produced in response to a food that is consumed that creates a reaction. This is the food sensitivity type of immune system reaction.

An IgE response is an antibody that is created quickly in response to a food or environmental factor, and creates histamine related reactions or anaphylaxis. This is what we call a true allergy.

Finally, an intolerance is a term given to a reaction to a food that is not mediated by the immune system. Generally, this means that your body does not create enough of a certain enzyme to digest the food, and that leads to a digestive system reaction.

For example, this would be a lactose intolerance, we don’t make enough enzyme to digest the lactose sugar in milk, and then it can create gas, bloating, or diarrhea.

If you’re eating something like cheese and get gas, bloating, and/or constipation, this is probably a sensitivity. If you eat cheese and you get a headache, this is definitely a sensitivity!

It can get confusing though.

Sometime reactions happen immediately and they are easy to identify, but other times they can happen hours or even days after you’ve eaten the food, or you eat the food every day so the reaction is ongoing and low grade… this makes it incredibly hard to just determine by looking at your diet what caused it.

Sometimes other things confuse the symptoms.

If you’ve got an overgrowth of something like candida, or another bacterium, or you don’t have enough good bacteria in your gut, you can get symptoms that look very similar to other food reactions, and yet it is not a reaction to the food. You can also have symptoms from ongoing stress, or from medical conditions like hypothyroid, that also appear like a food reaction. All in all, if you’re not sure what is going on, it can be a lot of guess work, and a lot of frustration on your part. This is why if you suspect something is happening, getting a trained opinion is going to save you a lot of time and frustration and help you get to the bottom of things quickly.

Exercise Habits

What’s right for you?

Blegh, I hate exercise!

Is this a story you tell yourself in your head? Or perhaps it’s “I do the housework, that’s a lot of exercise”. And yet, you’re having trouble sleeping, your mood isn’t great, your energy isn’t what you want, or maybe you’re struggling to loser weight?

You just have to do it!

Movement is so important for your body. It helps to regulate and release a number of different hormone pathways which impact the way you feel and the way your body functions overall. Exercise, or targeted movement, is important for way more than just losing weight. In fact, a lot of extra pain occurs when we are not moving enough, so in fact you need to move more to reduce the pain. The same is true for energy, when we target the right type of exercise, we will actually improve our energy!

What is the best type of exercise?

The truth is there is no best type for everyone. The best exercise is something you can enjoy doing, and meets you where you are at physically. For example, someone with severe fatigue, or mobility issues, should start with gentle restorative yoga and short, gentle walks. Someone with low motivation but otherwise healthy might do well in a group setting, high energy cardio class. Whereas someone who is already active and looking to increase tone might want to add a HIIT class or weights workout.

The only thing that matters is getting up and active every day.

We aim for 30 minutes because this is optimal for improving both body and brain health, but if you’re just getting started, 5 minutes or 10 minutes is absolutely awesome.

Aiding Anxiety

A Grounding Practice to use in acute situations

Anxiety can be very difficult to deal with some days.

It’s not logical, so you can’t reason with it, and sometimes it seems like it sneaks up without any warning. We know sometimes we can prepare ourselves before going into situations that we know could trigger us, but when we don’t know it’s going to happen, we need a strategy to help deal. A nice strategy to have is a trigger, that your brain understands as a signal to calm down. In order for this to work though, you need to practice the grounding with the trigger when you are calm. Let’s practice a very simple grounding and trigger than you can then use when you are in a situation when you may not be able to do a full practice to calm the anxiety.

Find a place where you are comfortable and it is quiet.

You can be seated in a chair where your feet are on the ground, or sit on the ground. Before you begin the exercise, I want you to think about your anxiety, and I want you to give it a color, for this example let’s say its red. Now I want you to also choose a color that feels calm and healing to you, let’s say this is white.

In this exercise we are going to combine breathing, visualization, and a trigger.

First, the breathing technique, with each breath in you are going to feel your lower ribcage expand outwards as your lungs fill with air. Your shoulders should be relaxed and not involved in your breathing efforts. Take each breath slowly and deeply, aim for a count of 5 in, through your nose. Each breath out should be slow and relaxed, taking a full count of 5 as well, through your mouth. You are not forcing the air out of your lungs. Now with each breath in imagine a white light, that comes up through the ground, into your feet, that slowly fills up your body. With each breath out imagine the red (anxiety) leaving you body and growing lighter, the white light is taking over and filling each of your cells. Feel Each of your muscles slowly relax as the white light fills the space that the red light is leaving.

Now we add the trigger, as you continue to breathe and visualize, press your thumb and pointer finger together on one hand.

The pressure should be firm but not painful. As you become relaxed and grounded, feel this pressure connecting you to this relaxed state. Continue this exercise as long as you feel is needed to achieve this relaxed state. 3-10 minutes should be all you need. You may choose to add a calming music in the background. Practice this technique 1-2 times every day.

You have now created a trigger to calm your body and mind when stress or anxiety hits.

When you are in a situation where stress or anxiety is provoked, take a few seconds to sit with your feet on the ground, taking a few deep breaths and seeing that red leave you, the white infuse you, and feel your finger and thumb pressed together bringing you back to the state of ease and grounding that you’ve practiced every day.