Better Choices
This last week has been a week.
There is so much happening in the world. I have talked to many patients who are tired, stressed, sad, and worried. One of my patients was so wrapped up in the negativity that she was having a tough time finding anything positive. It was affecting her health so much. Her anxiety level was through the roof; she wasn't sleeping and found it hard to eat, let alone exercise. Have you been there?
We have been through some really, really rough years since 2020, and it looks like we might have some more rough seas ahead. My patient asked me how she could deal with all this? How could she let go of those things around her and have peace? How could she ignore what was happening around her? It didn't seem right just to put her head in the sand.
She was right and wrong.
When life is challenging, sometimes we must just put one foot in front of the other. But there are some other things that can help. One thing that I have found very helpful is to write a list of all the things that are going well, all the things I am grateful for, my accomplishments, and things I have done to help others.
There are so many things once you look.
My coach said something to me that stuck. She said, "I am so impressed with you! You have been in your own business for so long, which is not easy. I don't know if I would have been able to weather everything a healthcare clinic has to weather for so long, all the time helping so many people. You are awesome!" I honestly didn't know what to say. I love what I do. I love my patients, and I had never thought about that the way she said it. It felt good to be validated by someone for what I do daily.
Now it is time to give that validation to ourselves.
But you know what? It is true! I should be proud of myself. If we aren't proud of ourselves, why would we expect others to be proud of us? Then she told me to write some more things about myself that I am proud of. What a great exercise!
In truth, we get more of that which we validate. When we give presence and space to negativity, doom scrolling, and watching stressful things, we experience more mental stress, and in many cases, we get sick. If not sick in body, then sick in our minds.
We must use our minds to turn things around. When the ship is moving in rough seas, it can be tough to make that turn, but turn we must! In addition to putting our thoughts and attention on some beauty and love, it can help to take some time outside.
We can walk until we feel better. Getting space outside can help us leave our heads. Working in the garden, taking a bike ride, and finding a new hiking path are all very good forms of therapy. These are all better choices than chasing those negative thoughts down the rabbit hole of despair and apathy.
In these times of stress, I think a good motto is just "Make a Better Choice." When we are faced with what to eat and feel stressed or sad, maybe find some food that is already partially prepared so we don't have to take so long to cook it. I love the salad bags and the already-chopped veggies at the grocery store. Frozen veggies are a lifesaver for me on busy weekday nights.
This week, we made a one-pan meal in the oven with Italian chicken sausage, frozen mushrooms, frozen Brussels sprouts, and some frozen chopped sweet potatoes. Thirty minutes in the oven, and voila, supper! This was a better choice than eating out and much less expensive.
When tempted by sugar cravings, what is a better choice? I can tell you what mine is. Dark chocolate 70% cocoa or higher and some tea. Vanilla spice or Earl Gray with some almond milk, coconut milk creamer, stevia, or monk fruit. This is a much better choice than a doughnut or cookies. ;)
When out with friends or entertaining, I have been asked what to do when you are trying not to drink alcohol? A better choice is sparkling water with a splash of fruit juice or some bitters. They help your digestion and spare your liver the stress of processing alcohol. Bitters are good-tasting, too, and make a great non-alcoholic drink. Bartenders know all about bitters. I have about 5 types of bitters at my house. They have been used for digestion issues for many years. This drink is a better choice than a sweet mixed drink or beer that has alcohol and often gluten. Another better choice, if you are drinking, is to have a 2-4 ounce pour of wine or share a glass with a friend. You have the pleasure of good wine— but moderately. This is a better choice than the headaches and dehydration that can come from drinking more alcohol than your body needs.
And the stress.
When you might spend your first morning minutes scrolling through social media posts, get out of bed and do some gentle stretches instead.
Get some warm water with lemon juice. Get the Calm app on your phone and do the "Morning Calm" for 10 minutes. Breathe. Go for a short walk. Prepare yourself for your day with calm and certainty, feeling refreshed and having something to share with others. This is a better choice than upping the stress by reading about everything you can't change and feeling hopeless. You can start the day knowing who you really are, a person of worth who makes the world a better place because you are in it.
Better choices. It doesn't have to be perfect. You don't have to be perfect. If we are the sum of all our choices, and as has been said, those better choices will surely add up to more life, peace, and ability to traverse our lives and what lies ahead. We create our realities. You can start today with just one better choice!
