Dec 17, 2024
The fight-or-flight instinct is a remarkable survival mechanism. When faced with immediate, life-threatening danger—like being followed or attacked—our bodies spring into action, shutting down non-essential functions, redirecting blood flow to our limbs, and readying us for survival. Digestion stops to conserve energy, blood rushes to the extremities, and our brain’s frontal cortex steps back to prioritise reflexive action over thoughtful decision-making. This instinct is essential for physical safety, and in genuine danger, it’s exactly what we need.
But the challenge is that our bodies can’t distinguish between real, immediate danger and the “dangers” we imagine or anticipate. Simply worrying about a potential problem, feeling overwhelmed, or experiencing a surge of stress can trigger this intense physical response, even if the actual threat doesn’t exist. The body responds to perceived threats with the same intensity as it would to real ones.
Everyday Stress and Our Constant State of Readiness
In our fast-paced lives, many of us experience near-constant low-grade stress. Rushing from one task to another, planning, calculating, and worrying—all while our minds race through an endless stream of thoughts— can push our bodies closer to a state of panic without us even realising it. Living in this mode makes us more susceptible to anxiety attacks, where the fight-or-flight response takes over in an extreme way: heart racing, sweating, the world feeling unreal, and the sense of being trapped in a highly uncomfortable state.
If you’ve ever experienced a full panic attack, you know how overwhelming it can feel. And while breathing exercises are valuable tools, it’s important to recognise that they won’t immediately bring you back to perfect balance. Panic is often a signal that your body was already off-balance, operating in a heightened state of stress. Breathing and grounding techniques can help reduce the intensity of panic, taking you back to a baseline where you can work toward true balance over time.
Take a Step Back and Breathe
First, remind yourself that what you’re experiencing is a natural response of your body and mind. Your body is trying to keep you safe. When panic hits, it’s essential to surrender to the sensations rather than resist them. Fighting against the feeling often amplifies it. Instead, acknowledge it with compassion: “I am safe, and this will pass. My body is responding, but I am okay.”
Once you’ve grounded yourself with this reassurance, start focusing on your breath. A simple yet powerful technique is to inhale deeply through the nose, filling your lungs, and then exhale forcefully through the mouth. Breathing in this deliberate way floods your body with oxygen, which helps to trigger a calm response. The focused breathing can also redirect your mind away from the fear, helping you regain a sense of control.
Redirect Your Mind’s Attention
When the mind is overwhelmed with fearful thoughts, engaging it with a new task can be surprisingly effective. Grab a pen and paper and start drawing, sketching, or even listing items in great detail. Alternatively, do a quick puzzle or any activity that demands focused attention. This mindful distraction forces the brain to switch gears, reducing the grip of anxious thoughts and grounding you back in the present moment. By engaging your mind in a neutral, calming activity, you also signal to your body that there’s no immediate threat.
Recognise the Bigger Picture
Beyond techniques, remember that life doesn’t have to be a constant race toward goals or productivity. Our bodies and minds need moments of peace, not only for physical health but also for a deeper sense of fulfilment. Panic often arises when we place immense pressure on ourselves to meet expectations, stay “on track,” or prove our worth through endless activity. Try to view life with a wider lens—one that focuses on connections, joy, and the things that genuinely matter.
In moments of calm, practice gratitude and self-compassion. Acknowledge the things that are going well, no matter how small, and remind yourself that perfection is neither necessary nor attainable. In this way, you cultivate a mindset that is naturally resilient to stress, not because you are always calm but because you accept life as it is and recognise your strength within it.
Breath consciously whenever you can, and with each breath, connect to your balance and the peaceful state within you. The longer you can be connected to your inner calm the further you will be of having any panic from unreal dangers.
By Lorena Bernal
Article used in Luxurious Magazine
Dec 17, 2024
As the seasons change, many of us notice shifts in our mood and energy levels. Just like nature, we are meant to adapt to these changes. Autumn, with its crisp air and shorter days, encourages us to slow down, reflect, and embrace a more introspective way of being. Yet, it’s common to resist this shift, yearning instead for the vibrant energy of summer. This resistance often leaves us feeling unsettled or frustrated. The key is to accept each season as part of life’s natural rhythm and to allow ourselves to flow with it.
Society’s Relentless Pace
While nature calls us to adapt, society often demands that we don’t. The fast-paced rhythm of work, social gatherings, shopping, and other activities continues year-round, unaffected by the seasons. In an ideal world, our routines would adjust to the colder, darker days, offering us the space to align with nature’s slower pace. But the reality is different. Recognizing this mismatch between our natural rhythms and our modern lifestyles is the first step to finding balance. Once we acknowledge it, we can observe how it affects us, accept it as part of life, and find ways to adapt mindfully.
Finding Balance in Autumn
Autumn offers a unique opportunity to nurture ourselves. It invites us to let go of what no longer serves us and embrace a more restful, reflective state. However, as the festive season approaches, the demands of social events and obligations can ramp up. Striking a balance is crucial—honoring the quieter, introspective nature of autumn while also allowing ourselves to participate in celebrations when it feels right.
Ask yourself these questions to help guide your decisions:
- “Do I truly feel like going?”
- “Am I too tired?”
- “Would this bring me joy?”
These simple reflections can help you make choices that align with your energy and needs. At the same time, trust your instincts and let yourself flow naturally with what feels best.
Be Gentle With Yourself
Whatever you decide, know that there’s no “right” way to navigate this season. You don’t need to constantly feel energized or happy. Each day is a gift, and whatever you’re experiencing—whether joy, rest, or a challenging moment—is valid. Trust that even difficult times are part of the season and will pass.
Embrace the Season’s Rhythm
By accepting this delicate balance between society’s relentless pace and nature’s gentle rhythms, you can move through autumn and the festive season with more ease. Let go of the pressure to fight external expectations and instead embrace your natural mood and energy. When you align with the rhythm of the season, you create space for peace, clarity, and a deeper connection to what truly matters.
By Lorena Bernal
Article used in Candis Magazine
Dec 17, 2024
Many of us chase balance and happiness as though they are destinations—something to be found outside of ourselves in the external world, in the things we do or achieve. We set goals, we strive, and for brief moments, we may feel joy or accomplishment. Yet, inevitably, another challenge arises, and the sense of peace we thought we had achieved slips away. This is a familiar cycle for many, where happiness feels temporary, and peace always seems just out of reach.
This is because true happiness and balance cannot be found outside of us. If we depend on external circumstances for a sense of calm and well-being, we set ourselves up for a continuous cycle of striving and frustration. No life situation, however perfect, can maintain a state of peace if we haven’t cultivated it from within. Consider this: What is your goal in life? Ultimately, we all share the same destination. Life, as a journey, is finite for everyone. So, do you believe this gift called life should be spent rushing, chasing, or escaping from something? Or can we shift our perspective to one that embraces the moment, allowing us to connect with the beauty that surrounds us?
The Journey Inward: Finding Your Truth and Love
To shift this paradigm, we must turn inward. It is in the depths of our being that we will find the calm, the sense of purpose, and the love we seek. Connecting with your true self—your heart, your inner calm—is the key to navigating life’s ups and downs. When we act from this place of inner alignment, every experience, whether challenging or joyful, becomes part of our personal growth.
This shift of perspective can profoundly change how we approach life’s struggles. Whatever your current struggle may be, take a moment to acknowledge that you also have beautiful things in your life. This isn’t about ignoring the challenges; it’s about training your brain to appreciate the good that is already present. Oftentimes, we label things as good or bad based on our reference points and expectations. But what happens when you remove those labels? Suddenly, life doesn’t need to be judged—it can simply be experienced and embraced as it is.
When we stop judging situations as good or bad, we open ourselves to the possibility that even painful experiences carry a hidden gift. Any painful situation can have collateral beauty if you look for it. And with this realisation, a sense of joy and lightness begins to emerge—because that joy is something you deserve. This inner connection allows us to appreciate each moment as a step towards becoming the person we are meant to be. Rather than seeing life as a series of external accomplishments to chase, we begin to see it as a journey of unfolding, where every experience holds meaning and purpose.
Mindful Habits for a Happier Life
Of course, there are daily habits we can put into place to support this inner journey. But it’s important to remember that these habits cannot be imposed from a place of unrealistic expectations or comparison to others. If you force yourself into routines that aren’t true to you, they’ll eventually become a source of frustration or failure.
The key to creating habits that bring true happiness lies in knowing yourself. Begin by setting your intention. Take time to observe who you are—embrace and accept every part of yourself, without judgment. Then, ask yourself: What do I need to unlearn? What beliefs or habits no longer serve me? By letting go of what is not aligned with your true self, you’ll allow your heart to guide you towards the habits that resonate deeply with your purpose.
These habits should come from a place of love, not from pressure. Let your mind work in service to your heart, planning and organising your day in ways that align with your soul’s calling. Remember, there is no right or wrong, no rush to get anywhere. Each person’s journey is unique, and the rhythms of your life are yours to discover. Comparison only detracts from the present moment, where your true power resides.
Releasing Pressure: Embracing the Present Moment
When you are true to yourself and you realise there is no rush, you eliminate the heavy burden of pressure. You begin to enjoy the process of living. This shift in perspective transforms your life from a series of tasks and goals to be completed into a series of present moments to be fully lived and enjoyed.
It’s crucial to understand that life is made up of moments, not destinations. Each moment offers the opportunity to be present, to savor, and to connect with what is. The more we bring ourselves back to the present, the more we can experience the joy of the journey. And when you allow yourself to experience life fully, without rushing or striving, you begin to see that each moment—whether filled with joy or challenge—offers something valuable. The small moments that we often overlook are the very essence of life itself.
This mindset also relieves the constant pressure to achieve, perfect, or rush through experiences. When you stop racing toward an imaginary finish line and start to live each day as it comes, you release the need for everything to happen in a certain way. You’re free to experience life, with all its unpredictability, from a place of calm and acceptance.
The Balance of Mind, Body, and Spirit
True balance comes when the mind, body, and spirit are in harmony. If one part of this triad is out of sync, it impacts the others. It’s not enough to focus solely on the mind or the body without also nurturing the soul. Start with your soul. Find your inner calm and love—it resides in your heart. From there, let your mind express, experience, plan, and organise. And finally, take care of your body.
Your body is your vessel in this life, and it deserves care and attention. Keep it clean, nourish it with good food, keep it moving, and connect it to nature. Spend time outdoors, soak up natural light, and fulfil your senses with real, natural experiences—whether it’s the scent of flowers, the warmth of a hug, or the sound of birdsong. By tending to your body, mind, and spirit in this way, you create a balanced foundation that supports your well-being.
This interconnected approach to balance—honouring mind, body, and spirit—allows you to fully experience life’s richness. Instead of striving for perfection or trying to control every outcome, you cultivate a deeper relationship with yourself and the natural world, learning to trust that everything you need is already within you.
Mindfulness Exercises for a Balanced End to Your Day
As part of your journey towards a balanced life, incorporating mindfulness into your nightly routine can help you end each day with a sense of peace and connection. Here are four exercises designed to help you reflect, release tension, and find presence:
1. Become the Observer of Your Thoughts
Sit or lie down in a comfortable position, close your eyes, and take a few deep breaths. Begin to observe the thoughts that come and go in your mind. Don’t engage with them or try to change them—just watch them pass by, like clouds in the sky. After a few moments, shift your focus to the awareness that is observing these thoughts. Who is the one witnessing them? This is the real you, the peaceful observer, separate from the constant chatter of the mind. By connecting with this witness, you’ll begin to realize that you are not your thoughts but the one who calmly observes them. This awareness brings an immediate sense of peace and presence.
2. Connect to Your Senses
When you’re in bed, about to sleep, take a moment to close your eyes and bring your awareness to your senses. Feel the touch of the sheets against your skin, listen to the sounds around you—whether it’s the quiet hum of the room or the distant noise of the world outside. Notice any scents in the air and the sensation of your body resting on the bed. By tuning in to these sensory experiences, you anchor yourself in the present moment. This practice helps you disconnect from the busyness of the mind and find stillness in the simple reality of “now.”
3. Appreciate Your Aliveness
Place your hands gently on your chest and feel your heartbeat. Notice the rise and fall of your breath as it fills your lungs. In this moment, recognise that your heart is beating, and your lungs are breathing—you are alive. That’s all you need to fully experience this beautiful ride called life. Imagine life as a rollercoaster, full of ups and downs, twists and turns. Even the scary moments are part of the adventure. When the ride eventually comes to an end, you’ll look back and see how short and precious it was. With this awareness, you can shift your perspective from fear or stress to appreciation for the journey you’re on, no matter what it brings.
4. Gratitude Reflection: A Prayer of Thanks
Before drifting off to sleep, reflect on all the good things in your life. It could be as simple as the comfort of your bed, the love of a friend or family member, or even just the breath in your lungs. Silently, or out loud, say a prayer or meditation starting with “Thank you.” Complete the sentence as many times as you feel inspired. “Thank you for my health. Thank you for the peace in this moment. Thank you for the lessons I’ve learned today.” By ending your day with gratitude, you not only acknowledge the abundance in your life but also invite more joy and appreciation into your heart.
These practices are simple yet powerful tools to bring you back to the present moment, helping you cultivate balance, peace, and a deeper connection with yourself as each day draws to a close.
Final Thought: The Journey to Balance is Within
As you embark on your journey to greater balance and happiness, remember that it starts from within. The world around you is always changing, but your inner world—when nurtured with love, intention, and mindfulness—can remain a steady source of peace and fulfilment. Embrace your unique path, honor your own rhythm, and let your mind, body, and spirit work together in harmony. By connecting with yourself and the natural world, you’ll discover that balance is not something to chase—it’s something to cultivate, moment by moment.
By Lorena Bernal
Article published in the magazine Kindred Spirit
Dec 17, 2024
The holiday season is a time of connection, celebration, and joy—but it can also bring stress, overwhelm, and burnout if we’re not careful. The key to navigating this time with ease and happiness is to focus on what truly matters to you.
Whether it’s creating cherished memories for your children, bringing family together, or simply enjoying the season, let your actions reflect your intentions. Forget about meeting others’ expectations or comparing yourself to endless examples online. Focus on your goals, and remind yourself why you’re doing what you’re doing. Let go of the pressure you’re placing on your own shoulders and embrace what truly brings you joy.
Accept that you’re doing your best. Maybe you don’t have all the time, money, or loved ones around that you’d hoped for, but appreciate and celebrate what you do have. Gratitude for the present moment can shift your mindset and help you find peace amidst the busyness.
Be practical: ask yourself what you want to achieve this holiday season, how much time you have, and what resources are available. Create a flexible plan, breaking tasks into manageable steps, so you stay focused on what matters without feeling overwhelmed.
Most importantly, enjoy the process. Christmas is fleeting, and we only get a limited number of them in our lives. Take time to soak in the beauty of the season—the lights, the decorations, the music, and the togetherness. Even the simplest moments can be magical when experienced with presence and gratitude.
By staying grounded in your intentions and embracing what’s in front of you, you can avoid burnout and rediscover the joy that makes the holidays so special. Christmas is beautiful—let yourself enjoy it.
By Lorena Bernal
Article used for the magazine Your healthy Living
