Hello Resilient AF community! Wow, what a week.
In the wake of the 2024 election, I’ve struggled to put into words exactly how I’m feeling. Many of the folks I’ve talked to feel the same. There’s a peculiar blend of anger, frustration, despair, and grief in the air. A sense of collectively holding our breath waiting for the next terrible thing to happen. But also a resolve and resignation to fight and keep fighting for what we believe in.
Over the last few days, I’ve thought a lot about the impact that stress, grief, and anxiety can have on our bodies. Where and how we hold these emotions in our bodies. So I’m writing with two purposes in mind:
First, I want you to know that you’re not alone. Resilient AF Training is, always has been, and always will be committed to making this world a better, safer place for femme, trans, nonbinary, and LGBTQIA+ folks. I know from personal experience that grief can be a roller coaster with loops, twists, and big, surprising drops. In our training sessions I want to empower you to hold space for your grief, however it shows up.
I also want to provide some strategies for processing this grief and allowing that energy to move through your body. Not everything will feel right for every body—some of us crave explosive, powerful movement. Some of us need to lie down in a dark room and breathe. Regardless of how your body processes this moment, I hope that having some strategies in your toolkit feels useful.
- Breathe. I know, I know. You’re breathing all the time because it’s kind of essential to the whole living thing. But if you’re like me, you start shallow chest breathing when you’re stressed. That’s where focused, somatic breathing can help. Somatic breathing can relax muscle tension, improve nervous system function, and relieve feelings of anxiety. Tangibly, you’re increasing oxygen levels in your bloodstream, stimulating the vagus nerve, and reducing stress hormone production. If you have about 7 minutes, this guided video talks about how to stimulate the vagus nerve and trigger a relaxation response.
- Dance, shake, sway… When we’re stressed, our bodies have a whole slew of defense mechanisms to help us survive whatever’s coming our way. Muscles tense, the heart rate and blood pressure rise, and the sympathetic nervous system triggers the release of stress hormones like adrenaline and cortisol. All of these things would be SO HELPFUL if you needed to fight or flee from a predator. They’re less helpful when you need to focus at work or get a good night’s sleep. Rhythmic movements like dancing, shaking, and swaying give that energy somewhere to go. Plus, they’re kind of silly and fun, which can feel amazing when everything is so serious and heavy. Here’s a guided practice you can follow if you’d like. Otherwise, throw on a favorite song and literally dance like no one’s watching.
- Go for a walk. For some of us, grief is immobilizing. And while I encourage everyone to take the time and rest they need, I also know we can’t all spend the next four years on the floor. Getting up (going outside if you can) and walking for even 5-10 minutes can be a nice little reboot for your mind and body. Can’t walk outside? Marching in place, pacing around your home, or even doing seated marches will still get your blood flowing, improve blood oxygen levels, and reduce stress and anxiety.
- Hit shit and scream! Sometimes you just need to blow off some steam. Explosive, high intensity movement can help you release stress and tension and get back into your body. In the gym, we can use things like medicine ball slams, battle ropes, tire flips, and sledgehammers to channel our rage and grief. But don’t worry If you don’t have a medicine ball at home! Try these pillow slams. Added bonus: you can scream into that same pillow when you’re done with your slams.
In the coming weeks, months, and years I want you all to remember that self care in a society that profits from breaking you down is a radical act. Self love in a society that profits from your insecurities is a radical act. Choosing rest in a society that demands your time and energy is a radical act. Prioritizing yourself and your communities is a radical act.
I hope you all continue showing up for yourselves. And I hope you all know that I’ll be here, continuing to show up for this incredible community we’ve built.
