Is stress eroding your self-care and nervous system?

Yesterday was Groundhog Day and that fuzzy little creature told us that the hibernation is over and nature is beginning to blossom. In my neck of the woods, we've been seeing daffodil blades popping through the cold earth for some time already.  And now with the longer days, the crocuses are starting to bloom as well. So it seems spring is coming, friends!

Yet even in this time of new growth, it's not uncommon for people, myself included, to start losing traction in self-care practices. I've been noticing that my usual stressors as well as some newer, acute stressors are taking a toll on my nervous system. I've not been prioritizing my healthy morning routine, or like we were talking about last time, my morning rituals.

This newsletter is a personal and vulnerable one for me. As a recovering workaholic with a background of complex PTSD, I have learned I need to place close attention on my energy, my body, and my nervous system, not to mention my thoughts. There are times when I have to really regroup and reset. This is one of those times. 

What helps?

• Using my sunrise simulator alarm clock.
• Looking out the window at the morning sky first thing.
• Uplifting and or energizing music in the morning, and even better, a little dance party.
• Starting the morning with warm lemon water.
• Staying off my phone as much as possible.  
• Taking my D and B vitamins and magnesium.
• Making a warm, full breakfast with veggies and protein and low glycemic load carbs that are full of the colors and the variety and the herbs that make me happy.
• Drink water, drink water, drink water…with minerals.
• Taking an Epsom salt bath (yes, in the morning). 
• Using my red light therapy panel. 
• Making sure my bedtime hygiene is supportive of a good morning i.e. all the things that I mentioned in my past newsletter on sleep. (If you missed it, you can find it on my blog at www.forest-fern.com/blogs/newsletter)
• Deep breathing. 

What doesn’t help (or even hurts)?

• Being on my phone.  Being obsessively on my phone. Read: tech neck with my shoulders rolled in and hunched up around my ears…and not breathing. 
• Starting to do anything work related before I’ve set my thoughts right for the day.
• Starting to do anything work related before I’ve had food and fluids.
• Engaging in or taking in negative content first thing. Any content that gets my anxiety and stress up.
• Multitasking.

Journal prompts in case they inspire you:

- What routines/rituals help me feel my best?

- What actions/habits/distractions rob me of energy, motivation, and joy?

- What happens when I don't protect my energy and attention?

- What does my life look like when I do?

- What resources are available to me internally and externally?

The biggest problem with the above unhelpful activities is they take from us not once, but twice. 

1. They erode the resources developed by our self care practices.

2. They also dysregulate our nervous system.

Life becomes more stressful and at the same time, stress becomes more difficult to handle…reinforcing those same unhelpful/harmful behaviors.

This double edged blade can unfortunately compound quickly if we don’t catch it in time.  But this is mirrored by the positive compounding effect of starting (or returning) to a path of care one step at a time.

For example, my husband, Ian, and a couple of his friends started a fitness challenge January 1st that begins slowly and builds upon itself. The first day is a single push-up, which is doable for the average able-bodied person. No big deal, right? Day two is two push-ups, likewise seemingly doable. And each day one more is added (we are still waiting to see if there is an upper limit to this 😉). The effect of the compounding approach makes each day’s new goal seem both physically and mentally achievable. 

But there's another piece to this practice, one of connection. Ian and his friends are sending accountability texts to each other every day. The power of feeling connected and recognizing that we're not alone is a blessing. Accountability within a community means support, means taking that next step knowing that someone else is right there doing it with you.

Sometimes on this journey, I can forget that I'm not alone because it sure as hell can feel like I am at times. But then I remember how my amazing friends send me texts or call me to check in and I slow down.  I breathe.  I smile.  And I take the first next step in that good direction.

Stress, chronic or acute, can make us forget about resources that exist in our lives. If you need it, I hope this email will serve as your invitation and reminder to reach out to your resources and establish a healthy relationship with yourself, for support when times get challenging.

In love and service,

Sharmil Elliott Reclusado, CNAP

And now for your recipe! 

Dairy-Free Spinach Quiche
https://www.eatingbirdfood.com/dairy-free-spinach-quiche/

This delicious dairy-free spinach quiche is amazingly flavorful and creamy without any cheese, milk or meat. The best part? It can be served for breakfast, brunch or dinner.

Prep Time: 15 minutes

Cook Time: 52 minutes

Total Time: 1 hour 7 minutes

Servings: 8

Ingredients  

• 1 9-inch pie crust (gluten-free, if needed)
• ½ teaspoon olive or avocado oil
• 1 onion, chopped
• 2 cloves of garlic, minced
• 1 cup chopped red, yellow or orange bell pepper
• 2 teaspoons dried Italian seasoning
• 8-10 oz frozen chopped spinach, thawed and drained*
• 1 teaspoon sea salt, to taste
• ¼ teaspoon freshly ground black pepper, to taste
• 3 large eggs
• ⅓ cup egg whites, or 3 additional eggs
• ⅔ cup unsweetened oat milk, or other non-dairy milk
• 2 Tablespoons nutritional yeast
• fresh chopped thyme, for garnish

Instructions 

• Preheat oven to 400°F. 
• All oil to a medium skillet over medium-high. Add onion, garlic, bell pepper and cook until onion is translucent, about 6-7 minutes. If you’re using fresh spinach, after about 5 minutes add in your chopped spinach until cooked down. Sprinkle salt and pepper on veggies while they cook. Set aside to cool.
• While the veggies cook, make sure the spinach is as dry as possible by squeezing out all of the water. I like wrapping the spinach in a couple paper towels while squeezing to help absorb some of the liquid. 
• In a small bowl, whisk together eggs, egg whites, oat milk, Italian seasoning and nutritional yeast. Scatter veggie mixture and chopped spinach on the bottom of prepared crust. 
• Pour egg mixture over top and push under any ingredients not covered by the egg mixture to prevent burning. Bake uncovered until set and golden brown around edges, about 45 minutes. Let quiche rest at room temperature for 10 minutes, then cut into slices, top with fresh thyme and serve.
• Store leftovers in the fridge for up to 5 days. Reheat in the oven or toaster oven.

Notes

• If you don’t have frozen spinach on hand, you can use fresh spinach. I used 3 big handfuls (about 3 ounces) out of a 5 ounce bag of pre-washed, fresh spinach, roughly chopped.