“Let that sh*t go” does not mean to stop caring—it’s actually the opposite. It means care mindfully—to really think about what you care deeply for and put your energy there. As for the rest, “let that sh*t (or shame or guilt!) go.” 

Stress Messages are Constant

We are bombarded constantly with external messages—do more, be more, eat more, eat less, exercise more, exercise less, cook more, read more, drink more (water), drink less (alcohol or coffee). And we also receive constant internal messages from our brain to our body and vice versa, but it's only possible to make good decisions and effectively act when we can process the messages we receive. Now more than ever, we need to filter those messages to help our nervous system respond effectively and appropriately. With our brain and nervous system leading the way, our body responds similarly to all stressors—it does not easily differentiate between a physical threat like overexercising and an emotional trigger like a disagreement with a loved one or a disheartening news story. 

The constant vigilance is hard on our body and mind. And with time, we start to experience physical, mental, and emotional symptoms. These symptoms range from headaches and digestive distress, mood swings, and sleep challenges, to brain fog and memory issues. Chronically elevated stress levels are well documented to negatively impact nearly all aspects of our lives. Fortunately, there are tools that can help. Evidence has repeatedly shown that mindfulness practices like meditation, yoga, breathing exercises, and journaling are effective in managing stress.

But, mindfulness doesn't have to look only like traditional practices—there are other mindful actions or intentional ways that will help reduce stress levels. Many things are out of our control—acknowledge them, determine what you can reasonably impact, and then prioritize from there. Select those you care deeply about and mindfully select how you move forward. Here are some ideas that I’ve learned from experts like Brené Brown and James Clear, and in my own life lessons.

Many things are out of our control—acknowledge them, determine what you can reasonably impact, and then prioritize from there.

Pick Your Battles

It’s not possible to fight all the fights. So don’t. 

• If you really dislike kale, stop trying to eat it. And then “let that sh*t go.”
• If you love potato chips, eat them occasionally and truly enjoy them.
• Suppose your child hates broccoli but loves carrots, peas, and raw spinach. Don’t fight them to keep trying broccoli. Let them eat carrots, peas, and raw spinach. And consider taking them to the store to pick a new veggie they’d like to try. 
• If you hate lifting weights, don’t keep pushing it. Try a class that uses bodyweight movements, or take a walk and lift some (appropriately) heavy objects as part of your daily life. Or try a new sport. 
• Really struggling with an issue related to local politics? You may care too deeply to let it go, so find a way to get involved. Inaction can be very stressful. Action, selected carefully, can be mindful too. 

Inaction can be very stressful. Action, selected carefully, can be mindful too. 

Simplify and Clarify Your Expectations

We cannot do it all and we certainly cannot do it all well. At least I can’t. Let’s get real about what we can do with some simplified expectations:

• Stop expecting yourself and others in your household to eat an ideal diet based on all perfectly macro balanced, nutrient-dense meals. It’s not sustainable long term (or short term). Instead, set some expectations around balance overall in a day or week rather than each meal. Our body is not counting macros or calories each time we eat. It’s the overall impact that matters. And then “let that sh*t go.”
• Add colorful fruits and veggies to each day—the more, the merrier. They tend to be high in fiber too. 
• You forgot to thaw the chicken before work. Pick up a rotisserie chicken on the way home, and add it to your broccoli, rice, and salad, or consider a meal kit service for future busy days.
• Aim to eat most of your carbohydrates in unprocessed forms and learn to pay attention to how you feel when eating processed sweets. Make sustainable adjustments.
• Decide which charity you want to support or volunteer to help and put your focus there. You cannot truthfully be an “uber volunteer'' for all of them.
• If you're invited to a regular happy hour with a crew that constantly complains about everything. Say no. It’s okay to avoid social engagements that don’t bring you joy. And then “let that sh*t go.”

Ask For and Accept Help

• If you need help, ask. 
• If you hope for a special birthday event, tell your loved ones you’d like to plan something, and accept the help they offer.
• If you feel overwhelmed with household chores, ask your partner or children to pitch in. Let them do the chores their way. It might not meet your level of cleanliness, but at least it’s done. And then “let that sh*t go.” 
• Your child needs help with math, and you don’t know how to help. Ask a teacher or a friend, or seek out school tutors. You don't have to know it all or do it all. 
• You have a lot going on in your head all the time. Make an appointment with a therapist. You don't have to figure it all out on your own.
• You are overwhelmed and frustrated by all the different guidance on healthy foods, nutrition, and supplements. Join Curated! We’re here to help. 
• Don’t expect others to read your mind. Doing so can lead to disappointment and resentment. 

Have Fun—Welcome Joy and Pleasure

• Your weeknights and weekends are busy playing parent taxi. Plan a daytime “coffee date” with your partner.
• If you’re sick of the gym, take a short break. Ask a friend to walk, talk, and laugh twice a week. Or have a kitchen dance party every night before dinner. 
• Tired of cooking? Give yourself permission to eat out or order in your favorite meal. Enjoy every single bite and then “let that sh*t go.”
• Your brain is so tired of serious stuff. Pick up a rom-com or thriller and snuggle under a cozy blanket to read. Reading can be purely for enjoyment and escape!
• Your routine feels too routine. Add some creative juices. You don’t have to be Monet or Taylor Swift! Try a coloring book, or pick up your old guitar and play. 
• You spend a ton of time on a computer. Make time for regular in-person connection. Schedule a game night, join a sports league (cornhole, golf, skiing, pickleball, dodgeball, etc.) or go to a local improv night. 

This sounds like it should be easy, but it often takes planning and effort to add fun, joy, and pleasure to your days—no need to be complicated. Intentionally or mindfully giving yourself permission and making time for positive experiences can be so impactful (and fun!).

These suggestions are not the answer to all the stressors in our lives. They won’t make a pandemic go away or solve the communication problem with your in-laws. Instead, I hope they give you some ideas on how mindful actions can help you reduce stress and hopefully relieve some stress-related symptoms you may be having. And hopefully, you’ll feel lighter all-around when you are not carrying so much extra sh*t around!    

Action, selected carefully, can be mindful too. May I suggest you choose one of these ideas and try it today?

• Pick your battles
• Simplify your expectations
• Ask for and accept help
• Have fun, welcome joy and pleasure

At Curated, mindfulness goes hand-in-hand with health and wellness. Looking for more of this type of content? Our members enjoy special promotions, product highlights, discounts, and practitioner support. Click below to see our plans.

About the Author:

Christie Banners is a Functional Nutritional Therapy Practitioner as well as a yoga teacher. Her title here is Chief Wellness Officer. Sharing information about the powerful impact of balanced nutrition and lifestyle choices became her passion and purpose after experiencing dramatic changes in her own health and that of her family.  Her mission is to make healthy eating fun and approachable, not perfect or unattainable. Food and lifestyle choices should not add to our stress. Instead they can bring us joy and satisfaction using a moderate, delicious, and sustainable approach to nutrition, as well as activity level and stress management. She hopes we can empower you to fuel your body, mind and spirit with the food and connection you need to thrive! Read more about Christie.

The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.

References

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3. Streeter, C. C., Gerbarg, P. L., Whitfield, T. H., Owen, L., Johnston, J., Silveri, M. M., Gensler, M., Faulkner, C. L., Mann, C., Wixted, M., Hernon, A. M., Nyer, M. B., Brown, E. R., & Jensen, J. E. (2017). Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study. Journal of Alternative and Complementary Medicine (New York, N.Y.), 23(3), 201–207. https://doi.org/10.1089/acm.2016.0140