How to Manage Anxiety During Periods of Transition
We might find ourselves going through a transitional process when we are traveling, moving homes, in-between careers, in-between relationships or simply searching for greater meaning or purpose in our lives and if this transitional process is acknowledged and navigated correctly it can result in significant growth and the transformation of our whole Self.
There is a period in which something has come to end, yet the “new” has not yet begun. During this space we may experience discomfort, a sense of chaos, disharmony and intense emotions such as fear and anxiety. This is because the structures in our environment and our usual routines which stabilized us and helped us to feel grounded have dissolved away. This have left a void and an expansive space of the unknown.
Within this void we fear not knowing where we are and what is going to happen next. We want to quickly ground ourselves and find a sense of security or comfort. We may rush into the next career, the next relationship or try and “fix” what we feel is in turmoil before us. Yet, it is important not to rush into the next stage of our transition or to try and “fix” this stage we’re in. We also shouldn’t turn away from the fear or anxiety that comes with this period of time as there is a huge amount of learning that can take place when we sit with the discomfort we are facing.
We experience change every day. Nothing in life is static and nothing ever stays the same. However, a significant life transition is a process that goes beyond these usual day to day changes. A transition is an internal psychological and spiritual process which may be caused by shifts in our external environment, but it may also be triggered by an indescribable and intuitive need to transform our entire way of being. As Psychosynthesis Coach Barbara Veale Smith states in “Seeing through Separation & Embracing Unity”:
a dawning awareness of the need for change arises, either suddenly or over time, which becomes known…through an impulse or desire, a thought, feeling, intuitive understanding, sensation or image
If you are going through period of transition where you feel fearful and anxious, here are some techniques and mindful exercises you can try to stabilize and feel more grounded during this time.
First, make sure to take care of your needs during this time. You might need to spend more time alone to process and reflect on the transition and changes that are going on. If this is the case, make space for this and don’t force yourself to be “OK”. You probably need to be more gentle with yourself than usual. Do things which you consider to be acts of self-care — such as going for walks in nature, attending yoga classes, exercising, having massages or simply take part in the hobbies and activities that you know fulfill you.
Find ways to form structures around yourself that ground you. If you are seeking connection rather than being alone then reach out to friends or make connection with people which will help you to feel a sense of belonging. Form a routine and find activities or events to go to which will also nourish you.
Stay with the sense of fear you are experiencing and don’t try and force it away. Make time each day to meditate so you can sit with your emotions. A mindful exercise I find really helpful is locating the fear in your body. What is the physical sensation of this fear? Communicate with it and ask it why it is present. Be compassionate towards it and welcome it into your body. Every emotion you experience is trying to support you in some way, and this is also the case with the fear and anxiety you might be experiencing now.
You can also meditate and work to ground yourself using a guided visualization. For the visualization you connect with the energy of the earth to help ground and support you during this transitional time. You imagine roots going into the earth from the base of your spine or the area of your body that is in direct contact with the ground. Notice how these roots create a strong energetic connection with the earth and also become aware of how you are being fully supported and held by the physical ground below you.
With this practice you are able to maintain a centered and firm presence despite external events that might be challenging.
When you’re going through a transition it might feel like so many things in your life have come to an end, and there is even a tendency to question your very sense of self. Remember that although there have been many shifts, there are still many constants running throughout your life — friends, family and your core Self that are supporting you through this time.
Look for the deeper meaning behind your experience. Even if you can’t make sense of it right now remember that every period of transition is a catalyst for growth and healing. Perhaps your transition is giving you the space to sit, to rest and heal. It might feel like you need to rush forward, but if you have been given an opportunity to take “time out” then make the most of this time and know it is OK to rest.
If you feel the opposite and that everything is actually in a state of chaos, then perhaps you’re still in the earlier stages of your transition and things have not calmed down yet. Know that things will begin to settle and this time of turbulence is allowing things to come to the surface and break open, so that deeper healing and transformation can take place.
Try the mindful exercises mentioned here and make sure to establish a routine for yourself. Remember that every day is different and this is especially the case during times of transition — so connect with what you need on each day and be guided by the intuition of your body. Stay present with each moment, and you will soon reach a new stage on your journey.
Avocado Egg Burger (Plus a Giveaway!)
There’s just something about an egg burger. The runny yolk and savory taste of beef together feel about as rich and decadent and satisfying as it gets. Add avocado with the typical burger fixings, and you’re looking at the king of keto burgers.
This might not become your everyday burger, but we’d call it one of those must-have burger experiences. The fresh tastes, the creamy textures, the sheer audacity of it—few burgers inspire the way this one does.
Servings: 4 burgers
Prep Time: 10 minutes
Cooking Time: 10 minutes
Ingredients:
- 1 pound of grass-fed beef
- 4 eggs fried in avocado oil
- 4 firm avocados
- 3 tsp. sesame seeds
- 8 slices of red onion
- 4 slices of tomato
- 3 Tbsp. Primal Kitchen® Chipotle Lime Mayo
- 2/3 cup microgreens
- Salt and pepper to taste
Instructions:
Form hamburger into 4 patties. Grill for 8-10 minutes on medium heat. Sprinkle salt and pepper on finished burgers as desired.
Fry eggs on high heat for 2 minutes to get crispy edges and a soft, runny, yolk.
Peel avocado and discard pit. Cut beefsteak or vine-on tomatoes into slices. Cut red onion slices. Wash microgreens and dry.
Stack burger with bottom of avocado, then onion, tomato slice, burger, microgreens, egg, and Chipotle Lime Mayo. Then top with other avocado half. Enjoy!
Nutritional Information (per burger):
- Calories: 398
- Total Carbs: 3.5 grams
- Net Carbs: 2.9 grams
- Fat: 29.4 grams
- Protein: 27.7 grams
Now For the Giveaway…
Enter to win: $100 in keto staples from Primal Kitchen (including the keto starter kit + collagen + protein bars), a copy of the Keto Reset book and Keto Reset Cookbook, PLUS a month supply of Vital Farms Eggs and Butter (in coupon form) and some Vital Farms swag!
To Enter:
1. FOLLOW @vitalfarms, @primalkitchenfoods, @marksdailyapple & @theprimalblueprint
2. TAG a friend below that would love this Avo Burger just as much as you!
3. BONUS entries for signing up for our Keto newsletter: https://www.primalkitchen.com/pages/keto-reset
Open to U.S. only. The giveaway will close on Monday July 1st, 2019, at 11:59 pm (PST), and winners will be announced and contacted via IG direct message on Tuesday, July 2nd.
The post Avocado Egg Burger (Plus a Giveaway!) appeared first on Mark's Daily Apple.
Weekly Link Love — Edition 35
Research of the Week
In a study paid for by Impossible Foods, a novel yeast product used in the meat-less Impossible Burger was found to trigger weight gain and raise blood markers related to kidney disease in rats.
Researchers discover DMT-making neurons.
Smoking cigarettes is associated with negative changes in personality.
Antidepressant usage linked to an increase in suicide.
Giving elite runners’ gut microbes to mice made the mice more athletic.
Type 2 diabetics who lower their cholesterol may suffer more diabetic polyneuropathy.
New Primal Blueprint Podcasts
Episode 350: Endurance: Dr. Craig Marker: Host Brad Kearns talks with Dr. Craig Marker about the right way to do high intensity interval training.
Episode 351: Palmer Kippola: Host Elle Russ chats with Palmer Kippola about treating and overcoming autoimmunity.
Episode 352: Keto Q&A: Host Brad Kearns answers listener questions.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
Media, Schmedia
Certain anticholinergic drugs linked to dementia.
Interesting Blog Posts
Do LDL particles cross the endothelium?
A look inside the sports fan’s brain.
Social Notes
Everything Else
First steps for a baby gorilla. Brings me back.
Which creatures do we find scariest and most disgusting?
Everest as mountain of human fecal matter. Sad to see.
Things I’m Up to and Interested In
Podcast I enjoyed: Dr. Jason Fung talks fasting on Dr. Peter Attia’s podcast.
Article I found interesting: LDL and the Immune System.
I found another reason to avoid hospitals unless necessary: Hospital flies that carry antibiotic-resistant bacteria.
Another good podcast: George Henderson on Human Performance Outliers.
Great point: Why are we subsidizing our own disease burden?
Question I’m Asking
If there’s a problem with GMO, is it something inherent to the “GMO-ness” or is it whatever trait they’re inserting?
Recipe Corner
- Crispy garlic-stuffed chicken.
- Cantonese roast duck. Get ready to fight over the skin.
Time Capsule
One year ago (Jun 23 – Jun 29)
- Find Your Tribe, Find Your Health – Why we need tribe.
- Staff Pick Tuesdays: Relaxation Routine – How my staff likes to relax.
Comment of the Week
“New, Limited Release from Primal Kitchen: Collagen with Ground Placenta
New Recipe: Collagen Cord Blood Smoothie
Chock full of essential amino acids and stem cells, this tasty smoothie can …”– Way ahead of you, Paleo Bon Rurgundy.
The post Weekly Link Love — Edition 35 appeared first on Mark's Daily Apple.
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