Barb Brown Coaching & Consulting

Leaning Into Joy

Thriving Through the Holidays

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Reducing Stress During the Holiday Season

Tips For for a Happier Holiday

Stress and The HolidaysMany people look forward to the holidays each year with great expectations for family visits, get togethers with friends, and time to enjoy the season. 

The holidays offer great food, much needed time from work and the opportunity to reconnect with loved-ones. While the holidays can be a delightful time, for many, the season increases stress, anxiety and depression. Worry about finances, difficult family dynamics or other troubles can get heavier at this time and the holidays can be an added burden rather than a joyous time.One of the most common reasons that the holidays become stressful is the expectation placed on families who are sometimes overextended emotionally and financially. The added burden to provide big meals, provide gifts, pay for travel and overextend the budget feels like a heavy weight.Despite the Hallmark channel’s insistence that families all love one another and that being together is all that matters, many families are fractured, busy and unable or unwilling to live in harmony.There are a variety of ways to reduce the holiday stress including setting healthy boundaries, having a plan for spending, and being flexible with expectations.

Setting Healthy Boundaries

Setting healthy boundaries is an essential part of having happy holidays. Preparing  and sticking to a budget, deciding whom to share the holidays with and negotiating what activities to participate in will create a sense of calm in a potentially anxious season. The key to making meaningful boundaries is to do it ahead of time. 

Prior to the season, discuss the expectations, finances and opportunities available and make clear decisions about how resources will be used. A clear plan will go a long way to thrive through the season.

What Can Be Done to Prepare for Holiday Stress?

The single best thing that can be done to prepare for holiday stress is to acknowledge that it is part of the season. It is directly tied to the expectations placed on a family that are above the usual expectations of every day living. Just because the holidays are here, does not mean there is an obligation to overextend ourselves.

If you have unresolved chores, bills, family relationships that are strained or projects that are unfinished, do everything you can to manage them before the holidays set in or, if possible, postpone them until the new year.

Clean your home or have a service come in and get things on track. Head to the dump, donate to the thrift store and clear out your clutter. Clean your garage, your gutters and your closets. Pre-write your holiday newsletter, clear out space for the holiday decorations to come down from the attic and make space for what you need. Start picking up baking items or other staples that you know you are going to need now when you have a bit more time. 

Touch base with friends and family now and share that you expect times to get so busy that you want to reach out now so you won’t feel pressured later and they won’t feel neglected. 

Tips to Reduce Stress During the Season

Make certain that self-care is a part of the whole family’s lifestyle. Adequate sleep, forms of exercise and down time are important in a season that is all about hustle. In addition, limit sugar and alcohol, especially now. Eat a simple and nutritious diet throughout the season.

Do not feel obligated to say yes to every invitation you receive, or attend every party or social gathering. Stay involved but choose your activities from the heart rather than from obligation. It is a perfectly acceptable stand to say no to the things that cause more stress than joy.

Stay in the moment. Remember the reason for your season. Whatever your personal reasons are for celebrating the holidays, remember to be present and enjoy everything you can about this year because this year will never be here again. 

The surest way to reduce stress is to freely and willingly give of yourself, your time or your resources for the benefit of others. This is different than giving out of obligation and with resentment. No matter your finances, your family dynamics or your time constraints, you can give in a meaningful way towards something that is bigger than you and will set your soul at ease.This is a special and significant time each year. Don’t get so busy that you miss the special moments. Stop to watch the children laugh, look at the stars in the sky, listen to the music that only comes this time of year and really hold your loved ones close. 

If you are looking for a deeper spiritual experience during this season, please join me for the 13 Holy Nights. From sunset on December 24th to sunset on January 6th is a window of time. An incredibly holy period of time where the opportunity for connection with spirit is stronger than any other time of the year. Earthly energies subside as if we have a direct connection with spirit, and spirit can provide a direct imprint letting our personal mind and earthly energies take a rest. You can find more information atwww.13holynights.com.

Qigong For Health

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Traditional Chinese Medicine Practices: Qigong

I love Qigong! I was first introduced to the practice when I thought I was signing up for a Tai Chi class, which is very similar to Active Qigong. In fact, what I signed up for was Meditative Qigong. I continued in the study of Qigong by completing a year long program of Energy Healing Qigong.

My experience with Qigong changed my life, helping me to focus, ground, and heal, as well as help me form a deeper spiritual practice. I can’t imagine my life without it!

Most Popular Method of Disease Prevention

Qigong is the most popular method of disease prevention in China. It is an ancient practice including flowing movement, gentle exercise, controlled breathing techniques, self-massage, and meditation, all used to cultivate and move the Qi or life energy through the body.

Studies both in China and the US have shown that Qigong can reduce pain, anxiety, and depression. It is a practice that focuses on strengthening the immune system. It has also been found effective in treating hypertension, headaches, asthma, ulscers, arthritis, chronic pain, and some forms of cancer.According to Chinese Medicine, health is the result of freely flowing Qi. Disease is the result of stagnant or low Qi caused by physical, emotional and environmental stress. Too much or too little Qi can create poor health, inflammation, tension, congestion, and weakness in the body.We learned earlier that Qi means vital breath or life energy. Gong means “work.” So, the meaning of Qigong is “working with the life energy.” In Qigong the student learns to control the flow and distribution of Qi thus improving balance, health and harmony in the mind, body and spirit.

For Best Results

In order for the best results, Qigong should be practiced on a daily basis. It becomes a way of life. It doesn’t take long, 20-40 minutes is usually sufficient to feel the benefits. Qigong can be practiced standing, sitting or lying down so it is an ideal exercise for older adults and disabled individuals.

Qigong is broken down into three main applications:

  • Martial Arts Qigong – exercise/external movement
  • Spiritual Qigong – meditative and relaxing
  • Medical Qigong including self healing and external Qi healing (similar to Therapeutic Touch.

Dong Gong, Jing Gong & Medical Qigong

The most popular type of Qigong is “dynamic” or “active” Qigong (Dong Gong). It is considered exercise and energetically “yang” because it is very active, moving the body while maintaining a quiet mind. There are many exercises to learn with fun names including the Five Animal Frolics and Turtle Breathing. Practicing this type of Qigong looks like slow, rhythmic, controlled dancing.The other type of Qigong is “Tranquil” or “Passive” Qigong (Jing Gong). It is considered yin, meditative and spiritual. From the outside there is no movement but internally the mind is active and the Qi is controlled by concentration, visualization, and breathing. The body is still, yet the breath is moving. The mind is alert and paying attention to the Qi while the body is still and at rest.Qigong is considered to be the way to prevent disease, improve health, and make recovery from illness or injury quicker. Qigong is a practice so that each person can take control of his or her own health and wellness.

Medical Qigong includes self healing Qigong which includes specific exercises, practices and meditations for the patient to follow. There is also an energy healing Qigong known as Was Qi Zhi Liao, external Qi Healing. It is an ancient Chinese method of Healing Touch and a branch of Medical Qigong. Meditative Qigong is always practiced as a compliment to Medical Qigong.

In order to practice External Qi Healing, the practitioner must be able to control his or her own internal Qi flow before being considered ready to work with others. During a healing session, the practitioner places his/her hands on or near the client’s body, assesses the vitality of the client’s Qi, and then transmits healing Qi through the hands and breath. It is a very relaxing experience!

Other forms of Qigong include:

Confucian Qigong – Improves one’s character

Business Qigong – A practice to help employees feel less stressed, maintain health and improve productivity.

An Easy, Gentle Practice for Anyone

Qigong is a gentle practice, meant to be learned over time. Its meant to be practiced daily, preferably in the morning, before breakfast, which is considered the best time to plant the “seeds of the day.” One who practices Qigong will feel changes after only a few lessons but one will feel a life-time of health if practiced on a regular and consistent basis. The body is considered a garden of energy that should be tended to on a regular basis. Qigong is a wonderful practice to tend to your inner garden.

You can find more information about Qigong in the links below. Enjoy!

Chinese Herbal Medicine

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Chinese herbal medicine is a key component of Traditional Chinese Medicine (TCM) and has been used for centuries in China. The philosophy is that there is a mind-body connection and the external environment stress can negatively impact health and wellness. There are thousands of herbs, minerals, teas, extracts and tinctures used to support wellness and treat symptoms and disease. A variety of herbal recipes deliver healing, therapeutic ingredients to the body so it can balance and heal.

The focus is primarily on health and prevention of disease rather that just treating symptoms. Most illnesses present with a clear set of symptoms, however, every person’s needs are different and therefore the herbal remedies prescribed will be unique to each individual seeking support. Practitioners are able to prescribe specific herbal remedies for each person and as the presenting conditions change and improve the remedies will be adjusted accordingly. The goal is to find wellness and balance and then the remedies will no longer be needed. It is very important to seek support from a trained practitioner when using herbal remedies.

Symptoms and illnesses that can be treated with Chinese herbal medicine include insomnia, fatigue, chronic pain, digestion issues, colds & flu, headaches, skin disorders, allergies, PMS, impotence & prostrate disorders, anxiety, depression and stress.

fresh edible bolete mushrooms 

Ginkgo biloba

anice and cinnamon on white

Isolated ginger. Element of design.

Popular herbs include ginseng, ginkgo, mushrooms, wolf-berry, cinnamon, ginger, licorice, peony, and rhubarb….

Examples of herbs and their uses: 

Goji Berries (Gou qi zi) is easily accessible are packed with antioxidants. This little berry nourishes the blood and is beneficial for vision. It can be made into a tea, added to oatmeal or anything else you typically add cranberries or raisins to such as salads.

Longan Fruit (Long Yan Rou) can be found online or in Chinese herbal stores, helps with insomnia, heart palpitations, exhaustion, and anxiety as well as nourishes the blood. It can be added to oatmeal, desserts or made into a tea

Chinese Wild Yam (Shan Yao) is good for deficiency on one’s Qi. It helps with digestion, strengthens the kidneys and aids in hormone balance. It is easy to use and delicious in tea, soups and other blends. Chinese Wild Yams can be found in stores or online

American Ginseng (Xi Yang Shen) is milder than Chinese Ginseng. It nourishes both Yin and Yang energies, boosts the immune system, improves Qi, improves sex drive & performance, helps the body deal with stress, boosts the digestive system and improves the absorption of nutrients. It can be made into a tea or added to soups and stews. Avoid American Ginseng late at night

Lotus Seed (Lian Zi) regulates hormones, builds blood, strengthens the digestive system, supports the reproductive system in both men & women, helps with insomnia, anxiety and irritability. It can be added in meals, snacks and baked goods. This should not be used if you suffer with constipation or bloating.

Black Sesame Seeds (Hei Zhi Ma) benefits the liver & kidney, and treats dryness in hair, skin and eyes. It can be added to veggies and cereal.

Chinese Red Dates (Da Zao) nourishes the blood and builds Qi. Eating 1 or 2 each day increases energy and can be found in most Asian markets. It can also be made into a tea with rose, Goji Berries, and Chrysanthemum, as well as used in soups and smoothies.

Traditional Chinese Medicine is one of the most accurate ways to diagnose for health issues and disease. Chinese herbs are a key component to treating patients as well as a beneficial way to maintain overall health and balance by adding certain herbs and foods to our meals, snacks and tea.Although safe under most conditions, Chinese herbs should be taken under the supervision of a trained practitioner and not used by women who are pregnant or breast feeding. It is important to pay attention to products making sure they are high quality and do not contain dangerous additives, another reason to work with a trained herbalist or practitioner.

If you would like to gather additional information about Chinese herbs, check out the resources below.