The one thing we can control in this life is how we choose to respond to what happens to us. Epictetus said, “We cannot choose our external circumstances, but we can always choose how we respond to them.”

Jesus said, “It is impossible that no offense will come.”

Buddha said, “You will not be punished for your anger, you will be punished by your anger.”

Lao Tzu said, “Do you have the patience to wait until your mud settles and the water is clear?”

Do you find you’re quick to react? Even to the smallest things. Maybe your go-to is anger. Maybe it’s worry and anxiety. Reacting is seemingly instantaneous, driven by emotion. Whereas responding requires thought. To take a step back from the situation, remaining mindful, evaluating, and then choosing how to respond.

This might seem minor, but it’s the constant reactions to the insignificant that start to chip away at our mindset, and we start to bring that negativity to the other parts of our life. Even more important, reacting to the small stuff is a clear indication that, when shit truly hits the fan and life gets real, you are ill-equipped to deal.

Mindfulness meditation has been a game changer for me. It’s not about not having feelings. It’s having the ability to be aware of what’s happening externally, as well as your internal thoughts and feelings, observing them, taking them in, and then letting them go.

Our breathing is deeply connected to this as well. The means by which controlled breathing triggers the parasympathetic nervous system is linked to stimulation of the vagus nerve—a nerve running from the base of the brain to the abdomen, responsible for mediating nervous system responses and lowering heart rate, among other things. The vagus nerve releases a neurotransmitter called acetylcholine that catalyzes increased focus and calmness. A direct benefit of more acetylcholine is a decrease in feelings of anxiety.

Just like strength training for the body, you can train your brain to remain calm, thus controlling how you respond.Think of peace of mind like the blue sky. Just because it’s cloudy doesn’t mean it’s not there. Peace of mind is always there, in spite of our circumstances, just a few deep breaths away.✨

“Happiness is an inside job. Don’t assign anyone else that much power over your life.” - Mandy Hale

Have your been responding or reacting to life lately? Are you quick to anger? Find yourself bombarded by anxious thoughts? Have you tried meditation?

XOXO -

Jules

2015 was a whirlwind year;

My beloved grandfather passed away after a 10-year battle with cancer, and I am so thankful to say I was with him at the end.
Discovered I was pregnant.
Planned my wedding.
Got married.
After 5 wonderful year of owning my own personal training business (and 8 years living in LA) I closed up shop and moved to Santa Fe, NM (my husband’s hometown), officially making myself unemployed (for the first time since I was 16).
I gave birth to my daughter.
I became a stay-at-home-mom who worked from home.

To say I was stressed is an understatement. To combat such major life stressors, or when things are just busier, you have to have a strategy, otherwise that shit can paralyze you.

“Its not stress that kills us, it is our reaction to it.” – Hans Selye

1) Mindset.

First and foremost, your mindset is everything. Life is 5% what happens to us and 95% how we react to what happens to us. It rarely goes as we have planned. Life is always going to throw obstacles in your path, so you’ve got to have the mental fortitude to adjust and keep pushing forward.

Life is an adventure my friends, and a beautiful one at that, if you choose to see it that way.

“I love sleep. My life has the tendency to fall apart when I'm awake, you know?” - Ernest Hemingway

2) Sleep 8 hours.

Yes, this might feel impossible when you have a million things to do, but sleep is crucial. I guarantee the fastest way to burn yourself out, get sick, crave nothing but junk food, and generally be miserable and unproductive, is if you skimp on sleep.

Here’s the catch, when you get enough of it, you are actually more productive the following day.

You can read more on the importance of sleep here. – link to sleep blog.

“The time to relax is when you don’t have time for it.” – Sydney J. Harris

3) Exercise for, at minimum, 30 minutes.

The gym is my sanctuary and the weights, my therapist. Time away only makes me feel worse.

“But how can I possibly get a quality workout in 30 min,” you ask? I am the master of the 30 min workout, and it goes a little something like this:

5 min warm up: foam roll and dynamic stretches.
10 min HIIT: treadmill, KB swings, med ball slams, rower… the options are endless.
15 min AMRAP circuit: choose 6-8 exercises, pick your reps, set your timer, and crush it.

Wham. Bam. Thank you ma’am!

“Walking is the best possible exercise. Habituate yourself to walk very far.” - Thomas Jefferson

4) Daily brisk walk.

My favorite time for a walk is first thing in the morning. I brew my coffee and head out the door. The blood flow + caffeine wakes you up and gets those brain cells firing, and it’s going to lead to a much more productive day.

A daily walk (and regular workouts) is essential to keeping my positive mindset.

“Suffering is due to our disconnection with the inner soul. Meditation is establishing that connection.” – Amit Ray

5) BONUS!

Quiet time with stretching, meditation, foam rolling, hot showers/baths, reading, yoga and power naps will make you feel recharged and help to bring back mental focus. Restorative downtime might feel like a luxury, but self-care is of the upmost importance, especially during those high stress times in life.

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” - Marcus Aurelius

I made it through, hands down, the craziest year of my life, and I’m a better mother, wife, daughter, sister, friend, and coach for it. Make yourself the priority and you will get through your stressful times with grace and strength.

XOXO –

Jule

MINDSET & MINDFULNESS

How to Deal When Shit Hits the Fan