I remember my early days as a Registered Nurse in the ER. Stress was a constant companion. Every shift promised relentless pressure, lack of breaks, and exhaustion so profound that all I could do was crawl into bed after a grueling 12-hour shift. For a decade, I endured this intense environment, until I decided to become a nurse practitioner. I hoped the change allow for a better quality of life. Little did I know, the stress would follow.
As one of my favorite books say, “The Body Keeps the Score.” Years of stress and trauma took their toll. I found myself battling fatigue that even coffee couldn’t conquer. Activities I once enjoyed became chores, and joy was a distant memory. It slowly dawned on me that my accumulated stress had morphed into major depression. How could I, a healthcare provider, miss the signs and fail to protect my own health?
I worked out and ate well, but I neglected my whole self. Feeling fragmented and disconnected, I knew I had to make a change. Leaving my high-stress job, I embarked on a journey of self-discovery and healing. I immersed myself in stress management techniques like yoga nidra and various trauma processing methods. I allowed myself grace and patience, embracing the slow, non-linear healing process.
Today, I want to share the practices that helped me rise from the depths of depression and reclaim hope. Here are five tools that made a profound difference:
1. Yoga Nidra
Also known as sleep yoga or “Non-Sleep Deep Rest (NSDR),” this practice became a lifeline for me. My first experience was at an aquarium in Florida, where we set up mats in front of the dolphin tanks and slipped into a deep, restful state. Just 30 minutes of yoga nidra felt like 3 hours of sleep. Practicing this at lunch during my stressful job rejuvenated me, and now, my husband and I enjoy it together during our breaks.
2. Yoga
Whether it’s Hatha or Vinyasa flow, yoga has been transformative. Restorative Yoga, with its long holds and use of props, allowed me to slow down and show my body love and grace. I’ve shed tears in some classes, overwhelmed by the release. When I’m not at the studio, I turn to free online videos, even involving my 7-year-old niece in fun sessions.
3. Cardio and HIIT Workouts
Raising my heart rate through runs, HIIT workouts, or lifting weights is non-negotiable for me. The days I skip exercise, both my husband and I can feel the difference. Exercise boosts neurotransmitters and has countless brain benefits.
4. Developing a Routine
Building a routine took time and constant tweaking. Inspired by James Clear’s “Atomic Habits,” I learned to focus on small, manageable changes. Starting with one habit and stacking others gradually made a world of difference.
5. Prioritizing Sleep
Quality over quantity is my mantra, although both matter. Our circadian rhythm governs many body processes, and disrupting it can wreak havoc. I maintain a consistent sleep schedule, even on weekends, and create a cool, dark sleeping environment. Avoiding screens an hour before bed and establishing a calming bedtime routine significantly improved my sleep quality.
Call to Action:
If you’re feeling overwhelmed and disconnected, remember that healing is a journey, not a destination. Try incorporating these practices into your life, and give yourself grace along the way. Share your experiences and tips in the comments below, and let’s support each other on the path to holistic health and wellness.