7 Ways to take control of your wellbeing

SAYING NO

In other words, prioritising yourself is the only way you will truly feel more in control of your wellbeing. As you consciously choose to do what YOU want, what you NEED, instead of trying to do all of the things because...fear of missing out, not wanting to disappoint people, maybe a bit of distracting yourself from real feelings and what is going on...?

I know that is one thing I used to do a lot of and still do sometimes, but I try to catch myself and really think, do I really want to go for that drink, stay for a bite...whatever it might be. If I don't, if it doesn't sit right in my stomach I try to ask myself why and decide accordingly.

And you know what I realised?? Poeple don't care!! They don't mind at all! Most of the time when you say "you know what, I feel low/tired, I think I prefer to stay in and pass...", your friends will say NO PROBLEM LOVE! I remember thinking it surprised me, so there you go!

But saying no doesn't come easy to a lot of people. But realising that and trying to change it slowly is a good thing. Listen to your needs, your energy, prioritise YOU more times than you prioritise others.

It could mean, staying home and taking the time to cook a lovely meal, calling your fam, watching a good movie, reading a book, doing a little yoga practice and off to bed early for a big night sleep...

MOVING

Of course as you know moving your body is so important, and moving brings energy, it helps to relieve stress, you sleep better, you're in a better mood... It's a no brainer!

Any kind of movement is beneficial, you can put on some music and dance in your living room, have a few yoga stretches, a more active Vinyasa yoga practice, go for a walk, run, go for a fitness class nearby, a dance class...etc

Doing it first thing in the morning is a good idea, but let's not put pressure on ourselves, do it when it feels right in your day. But commit to something. I would say that at least once a week for a slightly or highly challenging practice that gives you a sweat is essential. And eventually moving up to 2 or 3.

Research shows that your body releases endorphins when you challenge yourself with a moderate-intensity activity like weight training, aerobics, yoga... It would appear that the levels rise one hour after exercising, helping to relieve pain, reduce stress, and boost your overall sense of well-being. What a way to start your day right? All stocked up in endorphins or whatever feel good hormones you have created?

Now if I just talk about yoga, it is the most complete practice for your wellbeing in my opinion since you work on breathing efficiently. It is wonderful for reducing anxiety levels and tune into your parasympathetic nervous system, taking you out of the "fight or flight" action/reaction mode that we tend to be in.

And to finish I would add that when you regularly work out, you feel better in your body, stronger, more free, more relaxed, you actually feel healthier with a sense of harmony. And the more you get into it the more you enjoy exercising. Trust me! And at the moment, all I do is Vinyasa Yoga, and Yin when I need to chill and replenish.

CONNECTING

Taking a moment or multiple moments during your day to connect will do wonders. It can be just observing your breath with eyes closed or open, and noticing the sensations in your body, relaxing your whole face and body.

It can be just sipping a cup of tea and being present with all the sensations, or being with your thoughts. We are always distracted, if we are doing nothing we pick up our phone. Let's get rid of that habit. Do you realise how much power this thing has on you? I do!😅 And it is scary! There is this sensation that things are constantly moving and you are missing it! But do we need to see and know everything all the time?? And about other people?! I don't think it's very healthy...

If you find your thoughts being overwhelmed with to-dos, worries, think of 3 things you are grateful for today.

So in your office, on the bus, wherever you are when you can take a moment to connect, choose to do just that. Even for 1mn, 5 mn. Feel your feet on the ground, your seating bones on the chair, notice your spine, relax the shoulders, the facial muscles, and observe your breath and sensations. Another good way to center your thoughts is to visualise 4 points at the 4 corners of your head and imagine them drawing lines to meet in the middle point of your head (from temples, front of forehead and back). Do that as many times as you like. It's pretty pleasant and calming!

SLEEPING

Sleep is SO important, and those who tend to have regular insomnias will know i mean even more. You all know that feeling after sleeping for a full night (8, 9,12 hours...😅), you feel so relaxed, good, positive...I want that everyday! Of course it is not always easy but we should try our best to get the minimum hours we need to feel good. These may vary for different people. When you want a social life and you have a job that finishes late sometimes you lose that balance and it's ok, but at least making your sleep a priority most days is important.

Staying on the phone for an hour before bed is NOT a good habit to feel good or sleep well. And losing these precious hours of sleep?! No way! Take a book instead or put on some music and colour, do a puzzle, journal about your wins of the day, thoughts...why not?!

Fun facts about sleep:

1. If it takes you less than five minutes to fall asleep at night, you’re probably sleep-deprived. Ideally, falling asleep should take 10 to 15 minutes. (i use an app to track my sleep and it's so interesting to see your sleep cycles! Or hear what you say in your sleep...) I use Sleep Cycle.

2. We are the only mammals that willingly delay sleep.

3. Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were .05% (the legal limit is .05 in France .08% in the US).

4. Regular exercise usually improves your sleep patterns. Strenuous exercise right before bed may keep you awake. Like we said before, moving is energising.

5. Women need about an hour more of sleep.

6. Internet is one of the main causes of insomnia!

There is great satisfaction and empowerment in choosing to go to bed early. We talk so much about morning routine, getting up earlier to achieve more, Miracle morning etc... But personally I can't go on with only 6 or 7 hours of sleep, let alone 5.

Lastly, you need the right temperature, a cool room, and darkness. Some countries don't use black out...how on earth?!

GRATITUDE

You must see this word thrown out there a lot. It's because it is SO effective and will put you in a state of attracting more goodness in your life!

The more you focus on what you already have, the more you step out of this dissatisfied mood, always wanting more of what you don't have. Money, time, a partner, a fancy handbag...but as you regularly practice focusing on what you have, you feel more at peace, and you switch your energy and mood.

What we think and say (out loud or in our head) manifests in our energy, how we feel and we keep attracting that very energy! And unfortunately we might also keep attracting the same patterns.

Try to watch how many times a day you verbalise the negative things that are going on.

The most important thing is that acknowledging all the things that are good around you, will shift your mood and energy. You can start with big things like "i am grateful for my family, my friends, having a job that allows me to feel secure financially and pay for this flat, eat...etc...", or you can think about the littlest things like "I am grateful for fabric, my clothes, and that someone made this...","I'm grateful for colours"... It sounds silly but i assure you it works!

Gratitude letter writing and speaking, produces better mental health by shifting your attention away from toxic emotions, such as resentment and envy. And it attracts good things! I want to add that it is really about saying it or writing it down because just knowing more or less that yeaa things are not that bad...blabla...is not gonna do the trick.

It is not about action taking and changing all that is going wrong, or putting our head in the sand as if nothing bad ever happens. Negative things happen and we have to deal with them, so it is more about changing your own emotions around them.

By bringing more positive and grateful thoughts than negative ones you will increase your wellbeing and most likely reduce anxiety.

VISUALISATION

Visualisation is more than a tool, it's a way of life. Using this 3 steps method, you can make things that you want to manifest in your life actually manifest.

1-You wish: write down one specific wish or desire that you want to come true in your life.

2-Imagine: Picture what your wish looks, feels, smells like. Imagine yourself having it, feel what you would feel like, how your life would be...

3-Receive: Trust the process, let the universe create and take care of the unfolding, let go of the how, and any limiting beliefs.

You don't have to believe me, give it a try! I like putting this in affirmations that I read once everyday. I write down all the things I want, make a clear and straightforward sentence of each of them like I already have them. And I say them outloud, confidently, each day.

Ex: I am confident in what I have to offer as a yoga teacher.

I am financially successful and make consistent 5k months.

Money comes in easily and there is enough for everyone.

I live in a castle and order people around.

Whatever you like! 😅 If you have not heard much of this concept i encourage you to go where most people started, and read or watch The Secret. The movie is pretty old now but the content is still accurate and i'm pretty sure you can find it on youtube!

I actually started learning about all this around the same time i discovered yoga and whenever I was alone, in my car, I would talk to myself: "I have..." and talk about all the amazing things I wanted, how I wanted my partner and relationship to be, etc...6 months later I found the love of my life.

One year later we are in Costa Rica waiting for the pandemic to end, and I was working with a brand new set of affirmations and visualisations, and 6 months later, I had it all!

Now I started with the next list of things I want, and I'm looking forward to seeing how it all unfolds 🤗

It might sound like a bit of magic, juju stuff, but we actually don't know everything about everything, and i like to believe that there is something bigger than us, energy, a higher power even, call it the universe, god, whatever...We'll never know for sure!Or we will, who knows.

Anyways, look into it, it's powerful!

NOURISHMENT

Now to finish with the ways to take control of your wellbeing, of course there is what you put into your body.

Eating healthy, varied, nourishing and quality food and drinks is very important.

Processed sugar, too much caffeine, too much fatty foods is not ideal and will leave you feeling low in energy, and maybe gain weight.

Now whatever your diet type make sure you get all the nutrients. A healthy meal might look like that:

-Cooked or raw vegetables, half the plate.

-Whole grains (brown rice, quinoa, buckwheat…).

-Animal or vegetable proteins (meat, fish, eggs, legumes, etc.).

-Good fats (coconut oil, olive oil), in seasoning or for cooking.

-Spices and aromatic herbs to add flavor and nutrients (turmeric, pepper, salt, curry, thyme, parsley).

-Water.

Some days you might have more cereals others legumes...etc

Fun fac:

Processed foods make up close to 70 percent of the U.S. diet. Frozen fruits and vegetables count as processed, but this is still a sobering statistic.

In France it is 30%

Now let's talk about water that is of course very important, our body gets used to how little we drink, but the more you drink the more you will feel thirst. Your body will gladly take more than 1L/day. So many health issues could be avoided with proper hydration (digestive issues, allergies...). We always heard 1-2L/day, but Darin Olien talks on his book Superlife about many valid points and suggests that between 4 and 7L/day would be great depending on your body type, if you live in a hot country, how much you exercise etc...And I have to say a lot of pointers are convincing and I experienced drinking more and it feels great!

Now if most of these things you do not do, I want to reassure you that me and my yogi advices know that it is not easy to have that perfect balance of great habits and a lot of things are hard to put in place! And Rome wasn't built in a day!

Plus there might be a bit of resistance from somewhere deep down that is not ready to do all these things that you know would benefit you. Think about it?

So i want to say that if you do even 3 of those each day and swap it around, you're in the right path for tackling this human life. And let me say that a yoga class gets you at least 3 of those, if not 4 (as you drink lots of water after hopefully): Prioritising yourself, connecting and moving!

So here we go, maybe right now you seat up or lay down, watch your breath for 1mn, observe the sensations in your body. Then take 2-3 deeper breaths into your belly. Then book your next Yoga class (I have a Live online class each monday 19:30 or a full library of pre-recorded classes on Flow with Justine 😉). Tonight you try to reduce your phone time and set a maximum hour for bedtime.

Drink a big glass of water and think about one thing you are grateful for today.

I will leave you with this and wish you a great rest of your day or night.

Do comment, write to me by email, instagram, facebook, anything at all I would love to connect!

Also you can get your FREE tutorial for CROW pose, bakasana, and join my Newsletter by clicking HERE!

Much love,

Justine