With the hectic pace of modern life, it’s all too easy to lose perspective. Global rates of anxiety, depression and suicide are at an all-time high, but with simple tools these health problems can be prevented and we can become healthier, happier and more fulfilled people.
I’ve taught Classical Hatha Yoga and meditation to hundreds of people across the UK and Europe and in every programme I conduct, around 80% of the participants have come to me because of stress. I always ask the same question ‘Why do you do what you do?’. We work to put a roof over our head, to feed our families, maintain a pleasurable lifestyle, seek intellectual fulfilment and enjoy the thrill of career climbing. Ultimately, it always comes back to our sense of wellbeing. So, if we’re not well, then why are we doing it?
Now I’m not going to try and convince you and that twisting your body into a pretzel every morning is the only way to be healthy. There are a whole number of small and simple things you can do to take responsibility for your wellbeing. Here are a few…
Sleep
We can only work efficiently when we’re properly rested. How many times have you woken in the morning, only to feel like you haven’t slept at all? As many as one in four people now suffer from sleeplessness caused by money worries, health concerns, work stress and strains with relationships. Sometimes it seems as though the mind never stops.
If you’re someone who struggles to get off to sleep, or frequently wakes in the night then take a look at Yoga Nidra practices. It’s a simple meditative practice that retrains the nervous system allowing the body to relax fully and the mind to come to a state of ease. Yoga Nidra resets the dopamine levels in the brain and prepares the body for action.
There are a variety of free practices online, ranging from 10-20 minutes long. Try it before you go to sleep or when you first wake up in the morning. It also works as a fantastic boost during that mid-afternoon, post lunch energy drop.
Switch it off
We’re all well aware of the negative impact that increased screen time is having on us, and I’ve certainly been guilty in the past of checking emails outside of work hours. As a Sole Practitioner, it’s vital to give yourself proper down time, away from emails, social media and if you can, any kind of tech at all!
Time spent on yourself – your body, mind, emotional and psychological wellbeing – is the most valuable investment you can make. So, set yourself strict work hours and stick to them. When you get home switch off your notifications, put your phone on silent and walk away. If you keep your phone in your bedroom and check it whilst in bed, then stop it. You’ll rest better, your relationships will improve and your attention span will increase.
What are you eating?
Your body is simply an accumulation of the food you’ve consumed. The origin of all disease is inflammation and imbalance. This inflammation starts in the gut, and impacts the entire system. Poor gut health has now been linked to everything from joint problems to anxiety and depression (look up the gut-brain axis). Something as simple as eating a varied whole food diet can have a remarkable effect on the health of both body and mind.
Michael Pollan’s In Defence of Food is a fantastic read should you wish to know more. In it he states how we’re increasingly no longer consuming real food, but ‘edible food-like substances’. If you can’t pronounce the ingredients, then best not to eat it.
Fermented foods are a fantastic addition to a healthy diet, and help keep your gut microbiota in top shape. Foods like sauerkraut (fermented cabbage) and kombucha (fermented tea) are simple and inexpensive to make at home. They’re also now commonly available in supermarkets and health food shops. Always opt for unpasteurised and even organic if possible.
Another consideration is how we eat. Stop eating at your desk, and best not in front of the television either. Take the time to prepare your food with care, and make more time to sit and eat it.
Get out
It’s not ground breaking news that spending time in the great outdoors is good for us. But do you do it enough? Forest bathing, or Shinrin-yoku as the Japanese call it, is quite simply the practice of spending significant time in the forest – bathing in the highly oxygenated air, breathing the scent of fresh soil and feeling the dappled sunlight through the trees. This isn’t exercise, but just a way to reconnect with reality. I like to think of it as a system reset. Find your closest forest and go there for an hour or so once a fortnight, or more frequently if you can. My favourite is Ashdown Forest in East Sussex.
Have you heard of ASMR sounds (autonomous sensory meridian response)? They’re a wonderful thing to integrate into your working day, and give your senses a little taste of being in nature. Choose from forest sounds, running rivers or even heavy rainfall.
Movement
The typical seated office worker suffers from more musculoskeletal issues than those workers who do daily manual labour. Deskbound – Standing up to a Sitting World is a frighteningly informative book by Kelly Starrett, about the damage long term desk dwelling does to our bodies.
Make an effort to move around every hour when sat at your desk throughout the day. Do a lap of the office, go outside, stretch your body and make the most of your lunch break to go for a walk. These small changes can make a huge difference to the quality of your life. If you want to commit fully, then consider changing your desk to a standing work space.
Having spent six months training at the Isha School of Hatha Yoga in Southern India, I now teach Yoga and meditation for all ages and abilities across the UK, from large corporate classes, to smaller and private sessions. For more information on what I offer please email swayambhuhathayoga@gmail.com