Traditional Wisdom for Burnout, Chronic Stress & Anxiety
With Rachel Cruickshank
Rachel is a beautiful and trusted friend and therapist. I cannot recommend her kind, knowledgeable and supportive services enough. Rachel has the knowledge, experience and evidence base to find the small changes that will have a big impact on your wellbeing.
In this interview she shares advice and support for calming the nervous system. It is a perfect read if you are feeling emotionally or physically burnt out or are struggling with anxiety.
How do you know when your nervous system is out of balance?
If you experience headaches, migraines, visual disturbances, nervous ticks, poor quality sleep, fatigue, mood swings, anxiety, depression or an inability to cope with stress it is an indication that the nervous system is out of balance.
The nervous system has two modes of operation, sympathetic (also known as fight or flight, a state of chronic stress) and parasympathetic (at rest). More and more, I am seeing clients who are stuck in a stressed state and who don’t have an awareness of what it feels like to be in a restful state.
What impact do emotions have on the nervous system?
Education is a huge part of my work. Helping people to notice when they are in a restful state, the way they feel and what environments or behaviours support that feeling of calm.
Emotion is a huge part of this, the messages we hear in our minds and the stories we tell ourselves all impact on our how body functions.
Sometimes I’ll speak to people and they will talk about ‘my anxiety’ if you call it your own, it will become you. Anxiety might be something you are suffering from, but it is not you. It is not your personality.
What have you found that works to manage your narrative?
Awareness is key, noticing the habits, patterns and the narrative. Often, we don’t notice the things we are telling ourselves but tuning into this voice and changing the narrative can be transformational.
In order to gain awareness, practices like yoga can be helpful but it doesn’t work for everyone. Journaling can be good too. I like to call it an emotional detox, or brain dumping. Putting a completely uncensored, non-judgemental narrative onto paper. When you start writing and it all comes out you get the opportunity to notice patterns forming. This practice is from The Artist’s Way by Julia Cameron.
This practice of awareness led me to notice that every time I was drinking or having less sleep than I needed the emotions that were coming up were negative. It was empowering to realise I can change this by sleeping more and drinking less.
Awareness is key and then consciously making the decision to change it. Replace any negative things that crop up with positive comments in that space.
Affirmations are really helpful. An example of this would be ‘I’m gentle and choosing and I love myself well enough to be me.’
Or changing something like ‘I’m fat, I’m bloated, my body isn’t working with me’ to ‘right now my body is doing the best it can and we are working through some stuff’.
Slowly and steadily that does make a difference.
If you are looking for an affirmation to help. Louise Hay’s books could be a good place to start.
Write your affirmation or mantra down, somewhere where you will see it often, your home screen on your phone, in the mirror compartment in the car or next to your desk.
What lifestyle advice would you recommend for anyone struggling with burnout or low energy levels?
Acts of self-care and self-nourishment both emotionally and physically. So that’s nourishing cells with food but also nourishing our souls with yoga, art, dancing or a hobby that you have always wanted to do.
I nourish myself with nature, with yoga, much more. I do love a warm yoga. I really love a yin, because I’m a very yang person. I need that calming energy. The thing that gave me the most joy this week; I’ve hung some plants in the flat and I made myself another essential oil roller ball.
This nourishment allows the body to rest, when we are in that state of rest, that’s when hormones in better balance, food is better digested, nutrients are absorbed. It’s not just a case of ‘oh I feel calmer now’ but it is everything else that is supported physically when we are in a state of rest.
Are there changes to diet that would help to improve energy levels and feel more balanced?
Meal prep is huge, very few people have the time to spend hours and hours in the kitchen. I love a smoothie. Giving a good nutritional hit in one quick and easy meal.
My perfect smoothie would have spinach, broccoli, raspberries, banana, blueberries, protein powder (currently using Form), kefir, coconut oil and some water.
I also recommend not trying to be perfect, bringing in balance to the diet. Knowing that it is possible to enjoy the odd treat, why do we feel like we can’t have health every single day. Eating sugar or drinking, do not mean you are unhealthy. It is all about balance.
For more from Rachel
Website | https://www.rachelcruickshank.com/
Instagram | https://www.instagram.com/rachelcruickshank_/?hl=en
If this resonates with you and you would like some further support with this please get in touch. I’d love to support you.
