Working out mentally is not about overthinking, ruminating or playing a scene over and over again in your mind. It’s about training your awareness muscle to shift away from the constant mental noise and come back to the present moment.
As humans, we get caught in our heads riding the rollercoaster of worry, predicting and overanalyzing. When we engage in this mental gymnastics, we feel ungrounded, anxious, depressed and overwhelmed. “Working out” mentally means practicing ways to interrupt this cycle by engaging your awareness and grounding techniques.
People who might want to start using this practice:
Overthinkers
Perfectionists & high-achievers
Recovering from burn-out
Emotionally numb and disconnected
Reactive
There are a number of ways to ground and for this post, we will focus on the somatic perspective. The following exercise will help you get out of your mind and into your body in order to actually feel and process those feelings humming under the surface.
A simple somatic exercise:
How do you feel now? Better…worse? Just notice the impact that getting back into your body has. You can use this exercise anytime when you find yourself getting wrapped up in your own mental drama. You have control over how you respond when your mind is moving at a rapid pace.
Was this helpful and are you interested in more exercises to help you get rid of your mental clutter? Check out more here
Authored by Annie Amirault, RSW & Co-Founder of ReLearning Human
I know very few people that do nothing and feel great about it. We live in a world obsessed and proud of the hustle pushed and manufactured by productivity apps, self-optimization, routines, structure and breathing, sleeping, goal trackers. Can we learn how to let all this go, if even for a moment? Can you let it all go? No plans, no pressure, no “shoulds.” If you’re ready to try, here are some ideas you can put into practice. The practice you can implement to feel joy when you are doing fuck all.
First and foremost, allow yourself permission to Dilly Dally. This is NOT laziness. This is more of a reclamation of space. Your time for your sanity. For your overall well-being.
1) One morning with no agenda. When was the last time you woke up without an alarm? But because your body knew it was time to wake up? (I know if you are a parent you may have your eyeballs rolling around in your head Still, I encourage you to try it for a day. Is it possible? Is it possible just to observe how it feels? How do you want to use this time?
2) Indulge without guilt. Because you can. Guilt exists to prevent you from feeling joy. There is nothing to be ashamed about. Wear your pjs all day, eat the pizza for breakfast, binge watch a series, read one page and then close the book. Do what you want. Why? Again, because you can.
3) Sit there. Doing nothing is something. It really is. It isn’t a waste of time or space. It creates more space. Sitting where you are looking at the trees, shadows, maybe sitting on the couch or outside. You are not trying to find yourself. You are here. You are present.
4) When society says GO, say NO. Rebel and resist the hustle culture. Perhaps we don’t have the luxury to practice this every day, but for one day a week we could give society a fuck off I think. There is so much power in being “unavailable” and being able to say, “I’m doing nothing today.” Try it. Please. No backup plans, no half-doing anything, not busy, but just being.
5) Finale. When you let yourself do nothing, you really start to experience life less like “a to-do list” and more like life. Moments and time stretch, your breath returns. Your nervous system gives you a big thank you and sigh of relief for this sacred stillness. If you need permission to stop. Here it is.
You don’t need to optimize time and your morning routine.
You don’t need to monetize your hobbies.
You don’t need to earn rest or stillness. You just need to stop. For no reason whatsoever. Without shame.
And at the moment if you are:
Reading this right now because you’re procrastinating. Good.
If you’re lying in bed with Miss Vickie’s jalapeno dust on your pjs. Fantastic.
And if you’re doing absolutely nothing at all. Fucking Perfect.
The truth is we can always find something to do with our time because we feel we “should.” Practicing doing fuck all is necessary because society and (insert everyone that wants more from you here________) is always going to want more. It won’t stop. So, from time to time you can practice saying, Nah…. Fuck em.
Authored by Kavita Patel RSW, MSW & Co-Founder of ReLearning Human
Perfectionism is the Psychological phenomenon that is categorized by “all or nothing” ways of thinking, control and has been linked to obsessive-compulsive disorder (OCD). Working with anxious, procrastinating perfectionists for almost a decade, I have noticed a number of behaviours and beliefs that are keeping perfectionists stuck:
Fear of failure: This profound fear stops you from starting any new endeavour by paralyzing your system. Some refer to this as a ‘functional freeze’ where on the outside you might look lazy or like you’re relaxed, but on the inside, you’re in turmoil and conflict bouncing between the various “best” ways to start.
Procrastination: You can’t fail if you don’t start right? Avoidance, or procrastination is one of the top behaviors I’ve noticed in perfectionists. Procrastination takes many forms and can sound like, “I’ll start tomorrow” or “I can’t handle this right now.” The more we procrastinate, the easier it is to get looped into the cycle of procrastination.
Results focused: Most goals worth working towards require small, incremental changes that focus on process instead of the outcome. When we focus solely on the results, every time we don’t attain them, we fail.
People-pleasing: Focusing on what others think of the decisions you are making and the goals you are achieving vs. having an intrinsic sense of accomplishment during the process. People-pleasing might show up as seeking external validation, withholding information about your goals or plans or making decisions that you believe others would value and want.
Highly critical: Whether they are looking in the mirror or at people around them, perfectionists’ brains are hyper-critical. This neuro-wiring may present challenges in relationships where they are outwardly critical of their partner or inwardly critical, believing that they need to do and be better to deserve care and connection.
Ready to make lasting changes to your perfectionist mindset? Here is what to do:
Break through procrastination: Micro goals are goals that can help you break down tasks into smaller, more attainable goals so that each day you can feel a sense of accomplishment. Action creates motivation and the more micro goals you check-off, the more motivated you will be to keep going. Now (not later) is a great time to start. You can begin creating micro goals using this worksheet here.
Fail, fail and fail some more: Failure is part of any process. If we base out decisions and actions on not failing, then we likely aren’t trying. If we focus on not failing then we are playing defence in our own life.
Re-focus on the process: When you notice your mind focusing on the end goal, pull back. Starting a business, changing body composition, finding a partner, making your bed, cleaning your space, takes consistent effort.
ReLearn what perfectionism is: We sometimes use “well, I’m a perfectionist” as a way to fuel our helplessness. Perfectionism is a coping strategy to manage anxiety and like any coping strategy, the more we use it, the stronger the “muscle” becomes.
Ask for support: Whether it’s doomscrolling, drinking too much at parties, over-texting friends and family members or ruminating, recognizing and managing anxiety is tough. You don’t have to manage alone, there are books, courses and therapists who can help! Check out a few of the resources below:
Marc Antony TedTalk: https://www.youtube.com/watch?v=TTbnBmwKuCI
Ali Abdall: https://www.youtube.com/watch?v=elAFB0HSBgo
Stephen Guise: https://www.goodreads.com/book/show/25692561-how-to-be-an-imperfectionist
Authored by Annie Amirault, RSW & Co-Founder of ReLearning Human
Many people come to therapy looking for tools and techniques to manage their stress or to manage symptoms of burnout (sustained stress). I get it, stress is not the most comfortable thing to experience and most of us need help developing strategies to manage challenges and stress-points.
Here are a few questions that can help you map out your stress:
When I am stressed, how does my body react? Racing mind, adrenaline, fast speech
What happens to me when I feel stressed? I disconnect from others, my mind starts to race
What stories are in the mind about this stress? Other people wouldn’t be stressed, I’m not handling this well, other people don’t have it as hard as me
How does feeling stressed impact my relationships? I isolate and can’t verbalize how I am feeling
What did I learn about stress growing up? Stress is bad, it should be avoided
Therapeutic work in stress management techniques is holistic and begins with daily practices accessing the pillars of health. This means, nourishing and moving the body, connecting with our community, mindful practices, resting and accessing sleep. Daily management can help prevent burnout and also support our awareness when stress or anxiety is not helping us.
When I teach daily stress-management, we speak of the following:
Accept that stress is your body’s normal response when it needs a little *umph* to get over and move through a challenge. Stress is not a bad thing, it’s a normal, human reaction to (perceived) pressure. Practice shifting your understanding when you feel that cortisol flowing through your body. Your body is helping you rise to the occasion, whether that occasion be sitting in traffic, answering an email, delivering a presentation or making dinner. Your body is not against you, it is trying to help, even if it doesn’t feel comfortable.
Challenging situations should come, visit and they should go. If you are feeling “stressed” for a long period of time, then you may want to have a deeper look at what’s actually happening. If your thoughts are swirling around, are future focused, catastrophic or hinged on things out of your control, then you may want to shift your language and use “anxious” instead of “stress.” Rumination, or cyclical thinking, about stressful situations will create prolonged stress in your body, and if it goes unchecked, can lead to burnout.
Whether you are talking about crossfit, being a parent, having an illness or being stressed, the more you align yourself with a concept, the more you will identify with it. Being “stressed” has become the new Prada bag. We identify as “stressed” as a signifier of our importance and almost a status symbol.
Feeling “stressed” has become a catch all for many emotions. Take a minute when you hear yourself talking about your stress or catch yourself thinking about stress and deep dive. Is your body actually feeling stressed? Or are you feeling anger? Anxiety? Fear? Once you get crystal clear on what’s happening in your body, it will be easier to figure out how to help yourself.
Whether it’s in the gym, at work or in therapy, learning new skills can require a little extra support. Check out ReLearning Human’s other blogs and start implementing the necessary tools to get the most out of your life.
Authored by Annie Amirault, RSW & Co-Founder of ReLearning Human
“Why aren’t we talking about this?” This question is seared into my mind. One of my closest friends called me this past January and this was the first thing she asked as she was experiencing her father’s transition. Sitting in the hospital parking lot in her car, that’s when she called me. And then, we had a chat about things that matter and things we don’t nearly talk about enough. That we are all going to die. That we have some dying wishes or not, that we have fears about dying or not. The conversation was brief but that didn’t matter. The experience of the conversation is what mattered. What we were curious about, compassion, empathy, lived experiences, exploring emotions- sitting with them, space to sit with them, patience and love. Nothing to do about right or wrong, no solutions. That didn’t matter. It never does when death is near.
We don’t talk about death. We avoid it. We live deeply in a death-phobic culture and this avoidance to accept the inevitable may just be the cause of our suffering rather than dying itself. For some of us anyway. As human beings, our brains are programmed to survive. It is not programmed to die. When people are dying there is a moment in which the brain/body still fights to survive. There is a surge in energy in the dying person. It’s actually called a death surge. Whether this looks like movement when they have not been able to move for months, or they have an appetite for their favorite food. There is lucidity. This is the body’s way of trying to remain in function- trying to survive.
There is fear around death predominantly because we succumb into an unknown landscape. Full of uncertainty. So it does make sense that we don’t talk about death.
Now, I welcome you to join me in my curiosity about death and your own death. How do you feel right now? Observe, be curious and breathe. It’s OK.
Death and the fear of death of my loved ones has surrounded me over the past decade due to their life threatening diagnoses and, in December 2022, my sister died. The person that I feared to lose the most since I have been alive, she died. And I am still alive and surviving and I have fully accepted this notion of death. None of us can escape it. So naturally as a therapist and a curious human I want to learn and talk more about it. I started to ask myself some questions around death. These are some of the questions you can ask yourself too. If the question doesn’t ignite something in you, move on to the next. I encourage you to journal your answers so you have something to come back to as a reminder that you have started the conversation around death and dying, even if it’s with yourself.
Journaling about death and your death in particular can help ease some anxiety you may experience when you lean into your curiosity around death and dying. Speaking to others about death and dying can also help normalize this life event. Maybe we don’t need to fear it as much as we do? How do you feel after exploring these questions? You can journal about that too. What I am learning is that the answers to these questions will change over time as we grow older, evolve and experience loss. There is no right or wrong in how we answer these questions, there is no right or wrong in how we experience death and dying. But it is going to happen, so just as we work so hard in living a fulfilled life, maybe we can also put some thought and effort into dying a good death.
If you wish to seek support around death and dying you can visit our website here and book a consultation here with our therapists to find the best fit and start your conversation around death, dying and grief. You don’t have to do this alone.
If you’re not ready for therapy but still curious about death, here are some book recommendations:
“It’s OK That You’re Not OK” – Megan Divine
“Briefly Perfectly Human” – Alua Arthur
“The Lost Art of Dying”: – L.S. Dugdale
“The Grieving Brain: The Surprising Science of How We Learn from Love and Loss”- Mary Francis O’Connor
“Signs: The Secret Language of the Universe” – Laura Lynne Jackson
“How We Live Is How We Die”- Pema Chödrön
“How to Live When a Loved One Dies”- Thich Nhat Hanh
Authored by Kavita Patel, RSW & Co-Founder of ReLearning Human