If we are anxious the nervous system becomes agitated. If we are depressed the system slows or shuts down. In both cases we are overwhelmed by our emotions.

There’s no doubt about it, the effects of the pandemic have become challenging not only physically, but also mentally and emotionally. 

Most of us have been impacted physically and emotionally, whether it has been by falling ill, having a relative or friend who is sick, losing an important person, working at home, giving birth, becoming pregnant, moving or renovating. We are living in unusual and unpredictable times. 

In addition, we are also being required to isolate from our family and friends, who during normal times are vital in helping us to regulate our emotions. We co-regulate one
another by being in close proximity via touch, sight, smell, sound and tone of voice.
When we are together, “the feel good hormone” oxytocin is secreted and we feel safe
and nurtured. Being deprived of this physical presence affects us emotionally. It can lead to anxiety, depression or lashing out at those we care about in an attempt to discharge our discomfort.

If we are anxious the nervous system becomes agitated. If we are depressed the system slows or shuts down. In both cases we are overwhelmed by our emotions.

Here are six strategies to create a strong foundation for our physical and mental health:

1. Stay connected
It is vital to maintain and nourish both virtual and in-person {either socially distanced or within your bubble} relationships during this time. Try to be open and vulnerable with others in order to give and receive support as needed. A person cannot support you if they don’t know what is going on with you. Reach out regularly for chats, Zoom calls, texts with people who are safe, trustworthy and who do not agitate or upset you. If there are some people in your circle who you trigger you, kindly limit your contact with them. It is essential to set and maintain boundaries at any time, but particularly now.

2. Create structure
Another easy tactic is to maintain or create structure in your day. Think of it as the
scaffolding that keeps us safe and secure in uncertain times. Try to get up at the same
time, eat, work, care for children just as you would in normal times. During the pandemic we have all had the experience of dealing with the unexpected;
tech problems, daycare challenges, pets disturbing our Zoom meetings, but as long as
we have some structure in place, it makes us feel that we have a bit of control.

3. Exercise
The benefits of exercise for our physical and emotional health has been well
documented, so make sure to engage in it daily. This doesn’t have to look like traditional methods of exercise. Do whatever makes you feel good as long as you are moving. This could simply be getting up from your computer every half hour to do some simple stretches, dancing to your favourite song with the kids, or rearranging your furniture. Take advantage of the many online exercise programs, including the On Demand classes online hosted by Yoga Mamas.

4. Healthy eating
My mantra to my kids has always been food is mood! Research shows that what we eat
actually does impact our emotional state, as our food provides the fuel for our brain. In
addition 95% of serotonin, the neurotransmitter that helps regulate sleep, appetite,
mediate mood and inhibit pain is formed in the gastrointestinal tract. The relatively new
field of nutritional psychiatry studies this brain/ gut connection. Healthy eating doesn’t mean cutting out all the foods you love, but limiting processed food and adding as much nutrition to meals and snacks as possible. This is particularly hard to do when we are stressed as we seek comfort foods, so just do your best.

5. Mindfulness
There are a lot of misconceptions about Mindfulness. Put simply, it is a process of
slowing down and noticing sensations in the body as well as the comings and goings of
thoughts, without judgment. Don’t get stressed out if your mind wanders or you have
trouble breathing the way the practice suggests. Just try to relax and enjoy a few
minutes of solitude. Investigate the many apps and practices available and that are suited to your needs. Here are a few suggestions recommended by Parent’s Magazine: Mind The Bump, Expectful, Gentle Birth, The Mindfulness App, Stop, Breathe and Think, and Insight Timer.

6. Self-Compassion
Self-compassion is just what it sounds like; directing compassion towards yourself
instead of being hard on yourself. This tendency to self-shame through negative self-
talk is called the “negativity bias." Evolutionary psychologists think this mechanism in
the brain and the nervous system was designed to keep us safe from physical danger.
Unfortunately it causes us to focus on the negative more readily than on the positive.
We can learn to recognize these negative thought patterns, name them, investigate
their source, allow them to dissipate and replace them with kinder, more gentle
assessments of ourselves. Try the 20min RAIN meditation by Dr. Tara Brach to practice
self-compassion.

If you think you may need some help in managing your mental wellness, feel free to
book an online appointment.

I look forward to meeting you.

Until then stay well,
Susan

​Susan Haller

Updated January 25th, 2021.

Gratitude is such a beautiful and powerful emotion and one that is discussed a lot at Yoga Mamas. We talk about the countless things we are grateful for, but how often do we actively practice gratitude on a daily basis? As we begin a new year we felt it was the perfect time to discuss ways in which we can all embrace and practice gratitude everyday. Here are 7 easy ways you can practice gratitude.

Whether it's your mom, your parter, or a neighbour, sitting down and writing out how thankful you are for them and what they do for you feels good to everyone, your appreciation for that person deepens and that person feels valued and cherished-win/win!

“You yourself, as much as anybody in the entire universe, deserve your love and affection” – Buddha. Spend five minutes with your hand on your heart, appreciating you and all of your hard work.

Practising gratitude can consistently and effectively make you happier. Slowing down to count your blessings can make you feel more optimistic and help you create and maintain a positive energy throughout the day. Guided gratitude meditation is an easy way to calm the mind, connect to breath, and focus on the various things and people you're thankful for in life. Enjoy a free 9 Minute guided meditation here. 

'Everyday may not be good, but there is something good in everyday.' This could not be more true. Though some days are harder than others, there is always always always something to be grateful for and by keeping a journal and jotting down a few things you are grateful for that day can only help you cultivate more of those experiences. If you're feeling stuck think about the people you encountered that day, the roof over your head or the beautiful city you live in.

Take an online yoga class, get a massage or simply take some time for yourself. Relish and delight in what it means to take care and love yourself. The more we love and appreciate ourselves the more we love and appreciate others and that is something that everyone can benefit from.

Sharing one “gratitude” from the day is an easy way to soften any stresses from the day and encourages your children to think about their daily experiences differently. Taking a moment to share small shining moments is beautiful way to connect as a family as you share a meal.

One of the best ways to practice gratitude is to stay in the moment and experience it for all it is. Feel the air in your lungs, the warmth of your clothes and the company you are keeping. Stay present and appreciate all that is in that one moment.  

Allow us to be your guide on this journey.
​

• Just found out your pregnant and feeling a bit overwhelmed of what to do next to maintain a healthy pregnancy?
• On a fertility path and wondering how wellness can assist with conception?
• Just had a baby and feeling a little depleted? 

Yoga Mamas has been Toronto's number one prenatal and postnatal wellness clinic since 2012. Our Wellness Concierge Janet Hill has over 10 years of personal experience in pregnancy, childbirth and raising beautiful children. She values health and self care and practices this every day. She also understands the real life demands of motherhood and therefore exercises self compassion and balance.

Janet works with people along their motherhood journeys to provide education and insight into what services at Yoga Mamas would best support them, why they would be beneficial, and when to begin them.

A few common questions Janet receives:

• When should I take my prenatal education classes? Now or closer to my due date? 
• When should I start seeing a pelvic floor physiotherapist? Some people are telling me during pregnancy, some are telling me after.
• Who should I see for my prenatal low back pain? A chiropractor, physio or osteo?
• How can acupuncture help me with fertility? When in my cycle am I supposed to come in?
• When I can begin exercising again? What classes do you recommend for someone who has delivered via caesarean? 

Navigating these new journeys can be exciting, and can also be hard. We are here to help.

Book in a complimentary 25 minute wellness concierge appointment today.

Yoga Mamas is here to support your health and wellness along your entire journey - from fertility to family. Movement is a part of that wellness support, and we have made a short term change on how movement classes will be delivered.

After much consideration, we have chosen to increase our focus and filming for Yoga Mamas On Demand, and pause our in-studio movement classes until spring 2021.

With this shift we are able to focus on delivering you content that you can enjoy on your own schedule. Around nap times, work times, life times. With this change we are also able to expand our in-clinic wellness services into our yoga rooms allowing for greater scheduling availability, and spacing in between clients.

​In addition to new videos being added every week, we are excited to bring you pre-scheduled weekly releases {perfect for mamas who love a schedule} fitness video series and more. We continue to host a very small curated collection of live online classes. Our online live class schedule will vary each month. 

​The climate that we are in will pass. It will. And when the time is right, we will once again roll out our mats and practice alongside each other.

Thank you for being a member of our community, for your support, and for your understanding.

xo 
Jamie Kalynuik
Founder, Yoga Mamas