THE WEEKLY PAGE π No. 195
How to self-regulate + this week's picks for work, wellness, and wonder.
We might be nearing the most wonderful time of the year, but for many it is also the most stressful. So, it feels like a good time to share some tips on how to self-regulate the various emotions we might struggle with at the end of the year or holidays.
These suggestions are inspired by work from neuroscientist Nicole Vignola.
π STRESS: Try physiological breathing, which regulates stress signals. Inhale through your nose, but as you near the top of the inhale take a second inhale, then exhale.
π ANXIETY: Try going for a walk. Bonus points if you donβt wear headphones and you let your mind wander while you walk. This has been shown to disengage the amygdala.
π₯ SADNESS: Try writing for 5 minutes about your feelings, then doing gentle movement for another 5. This combo gives you both increased meta-cognition and endorphins.
π‘ ANGER: Try looking out of a window. When weβre mad, we tend to hyper-focus or get βtunnel visionβ. Widening your gaze for just a few minutes can reduce noradrenaline release so we can think more clearly.
π΄ LOW-MOTIVATION: Try tummo breathing, to activate your motivation drive. Inhale deeply through your nose. Exhale through your mouth with rounded lips. Hold the exhale for as long as you can and then repeat (more in-depth directions here).
π€LOW SELF-WORTH: Try writing down your strengths. This can remind you of what youβre good at, while also engaging your logical thinking skills to override the limbic system.
π READ: You know Iβm a big fan of syncing my productivity to my menstrual cycle (get my cycle syncing download here) β and this week The Washington Post published a great article summarizing two recent studies that show the hormonal changes that occur over the course of a month impact not just the reproductive system β but also our brain. Anyone with a cycle could have told ya that (OBVIOUSLY π€£) β but now we have research. Read it here.
β¬ DOWNLOAD: As the new year approaches Iβve been busy updating my various downloads for 2024. These portrait style calendars were a big hit last year, so grab the 2024 version below with either Sunday or Monday Start:
π₯ EAT: If you live in a region with dark winters (ππ»ββοΈ) it can be helpful to eat more root vegetables. They are rich in tryptophan, which converts to our βhappy chemicalβ serotonin, and are also high in vitamin C, B, and A. These nutrients can help support your mental health when you arenβt getting enough natural light. Iβm planning to try this Cheesy Root Vegetable Gratin from Spoon Fork Bacon.
π ENJOY: Something about entering my late-30s made me passionate about pedestrian infrastructure. Or maybe its the fact that Iβve seen first-hand how much your life can change when you live in a city that prioritizes it (probably that one). Anyways, this website shows you what your street would look like if it was reimagined in the style of a pedestrian-friendly Dutch city. Go play around.
π¬ Comment & chat below! Anything in this weekβs newsletter spark your curiosity? What did you try/read/listen to?! Have questions? Got a recommendation of your own? Pop βem below.
How do I get into the Monday meeting ? I am currently in Google meet. Ty