First step in the morning: ventilate your interior!
Every morning when you wake up, take the reflex, if you don't already have it, to open your bedroom windows wide to let in the fresh morning air. Indispensable to renew the air and prevent the proliferation of microbes that are in the habitat. Leave it open for at least 15 minutes for it to be effective. Also remember to ventilate all the rooms of the house at least once during the day.
Breathing exercise, yoga, meditation, breakfast: start the day off right!
This free time saved thanks to trips that you do not have to do in the morning is ideal for taking time for yourself, and getting up gently. Take advantage of the sun rays that can appear in the morning by opening your window and sitting in front, eyes closed, to take a few deep breaths.
Pranayama exercise to boost your mind
Agni-Prasana ((Fire breathing) is a pranayama exercise (one of the branches of yoga, which works on breathing), which will not only help boost the nervous system, which will cleanse the mind of unnecessary thoughts and soothe intense emotional states. This breathing stimulates the solar plexus (3rd Chakra) in order to regain mental strength, confidence and energy that we really need in this period of confinement.
How to practice? Put a hand on your belly to feel the breath. Exhale the air through your nose, pushing the navel forcefully toward the spine, hold your breath for a moment, then let the air in again, naturally and feel how your abdomen is swelling.
Repeat this exercise several times and do it faster and faster once you understand the process. Do 10 breathing cycles, at least 3 times, with rest time between each cycle.
Sun salutation to wake up the energy
If you wish, you can then take out your yoga mat to do some sun salutes. To do at least 5 times, to awaken energy, calm anxiety and optimize its concentration. Depending on the time you have, you can do a yoga session, to find on the free apps to do sports at home, or on Youtube.
Before undertaking any activity, think about "scanning yourself"
Whether you are teleworking or not, during this confinement period, some people will let go, be a little on autopilot and will no longer really pay attention to them, to their state of mental and physical health. To remedy this, before starting your day, it is recommended to take a few moments of meditation, in peace, with the "body scanner". This moment for you, allows you to become aware of your whole body, of your current state of mind. We wonder about what we feel, the thoughts that go through us, the physical tensions that we can have, the pain, we observe …
Don't skip breakfast
You get up as late as possible and skipping breakfast before getting to work is tempting … Bad idea! Take the time for a hearty and balanced breakfast, which will avoid knocks in the morning and therefore nibbles. An example of a healthy breakfast, to imagine according to your desires:
- A bowl of vegetable milk with fresh fruit (rich in antioxidants) and granola (homemade if possible!)
- A handful of oilseeds (nuts, almonds …), rich in magnesium and excellent for the brain
- A hot drink: prefer tea, and limit your coffee consumption (maximum 2 cups during the day, preferably before 2 p.m.).
Stress, management of emotions, concentration: the diffusion of essential oils in the service of our well-being
The diffusion of essential oils in your interior is ideal for boosting your concentration, removing stress, preventing anxiety or gaining self-confidence and in the future.
- Feelings of insecurity and anxietyTo regain a sense of security and to overcome irrational fears, we will use clove essential oil or Cedar essential oil.
- Lack of confidence, stress, overworkTo gain confidence, regain calm and inner harmony, we will opt for the distribution of essential Lavender essential oil or Rosemary essential oil. Allies to soothe the nervous system.
- Need for kindness and positiveIn this period of confinement, to "open your heart", to feel more love, compassion, gratitude and joie de vivre, we will diffuse in the room essential oil of Rose or essential oil of Geranium .
Ruminations, depression, anxiety, demotivation … The plants that will help us during confinement
These plants with many virtues are ideal for this period of confinement, which can be a source of stress and demotivation for many people. We therefore take advantage of their benefits by infusing a few grams in boiling water to make an infusion, or by adding a few drops of mother tincture to a large glass of water.
- To relieve ruminations, relax and sleep better: an infusion of California poppy (Eschscholzia californica)
- To relieve anxiety and fear related to the current situation: a lavender tea (Lavandula angustifolia)
- In case of temporary depression or fatigue: a few drops of saffron mother tincture (Crocus sativus)
- To regain the strength and courage to move forward: an inspiration with each nostril, over a bottle of noble laurel essential oil.
Light therapy, breaks, meals, pleasure… The right reflexes to adopt
Capture the light as soon as you can
During the day, try to get as close to the windows as possible, to catch the daylight as soon as you can. If you have a light therapy lamp, now is the time to use it! Stand in front of about 30 minutes in the morning. If you work at home, put the lamp on your desk, next to you, your morale and your concentration will be better. Likewise, opening windows regularly to renew the air will only do you good!
Take breaks… Far from the screens
In teleworking, the bad reflex would be to have your nose on your computer, your eyes riveted on the screen from morning to night, without taking a break … Error! At least every 2 hours, it is important to get up, do some stretching, make yourself a tea or an infusion, and above all, take down the screens, a few minutes, ideally near the window to capture once again the natural light. If necessary, you can even schedule a reminder on your phone every 2 hours to let you know it's time to take a well-deserved break.
Make lists
For those who are teleworking, the idea of making a list of what you want to do during the day allows you to frame your work, and not to do too much. But those who are not working can also make lists: for example, list all the things that you would like to do, but that you do not have time to do in normal times. Learn to draw, cook, read, write or whatever. Take the time to look for tutorials and solicit your creativity … Now is the time!
Respect schedules for meals
Meals are important moments, they allow you to recharge the batteries, take a break and take a break from the rest of the day. In order not to be offbeat, not skipping meals, avoiding dinner too late, etc., it is better to set schedules, to set up a certain routine and stick to it. Remember to have fun in the kitchen: add colorful foods that you like on the plate (raw vegetables and vegetables cooked at low temperature, to provide the necessary vitamins and minerals).
Don't forget to have fun
If you are greedy, think of planning a little sweet, but greedy snack, to please yourself and not to enter the circle of frustrations:
- Dark chocolate without added sugar (rich in tryptophan and which will therefore play a role in the production of serotonin, the hormone of happiness)
- A buckwheat toast with oilseed butter (almonds, nuts, etc.)
- Fresh fruit you love with plain yogurt …
Stay hydrated
Finally, remember to hydrate yourself well throughout the day. Tea in the morning and infusions or rooibos in the afternoon. To flavor your water, you can let it infuse mint leaves, lemon or cucumber slices.
Read also :
⋙ 10 nutritionist tips not to gain weight during confinement
⋙ Confinement: 5 tips for serene teleworking with your children
⋙ Stress, sleep, self-confidence: 5 self-hypnosis exercises for beginners