#116 How to Plan the Post-Lockdown Future of Your Dreams and Coping with Emotions with Dr Tara Swart

As we transition back to a more normal way of life after the pandemic, it's important to be kind to ourselves and prioritize self-care. Dr. Tara Swartz, a neuroscientist, psychiatrist, and best-selling author, emphasizes the importance of small acts of self-care, such as taking five minutes a day to lie down and focusing on our breath, or journaling to increase self-awareness and improve relationships. These practices can help build resilience to stress and anxiety, especially during uncertain times. Additionally, creating a vision board for how we want to live differently after lockdown can help us focus on the things that truly matter to us. Remember, it's okay if we haven't acquired new skills or found enlightenment during the pandemic. The important thing is to prioritize our well-being and take care of ourselves in meaningful ways.

Incorporating small yet impactful practices into your daily routine can significantly improve various aspects of your health and well-being. Two such practices mentioned during this discussion are consuming Athletic Greens for nutritional support and using Zendium Toothpaste for oral microbiome health. Both speakers, the host and Tara, shared their personal experiences and benefits they've gained from using these products. Journaling was also highlighted as a powerful tool, especially during the pandemic. It not only helps in downloading thoughts and emotions but also in making sense of them and tracking personal growth. The Kubler-Ross grief curve model, which can be applied to any unexpected change, was introduced as a helpful framework for understanding and managing emotions during challenging times. Overall, the conversation emphasized the importance of self-care, mindfulness, and intentional practices in navigating the current world situation.

Journaling can be an effective tool for processing emotions, particularly during challenging times. The five-stage model of grief - shock, denial, anger, depression, and acceptance - can be a helpful framework for understanding and documenting emotional experiences. Journaling can also reveal unconscious anxieties and worries, preventing them from negatively impacting relationships and daily life. Moreover, recognizing that different people in the same household may be experiencing emotions differently is crucial for maintaining harmony. Journaling can help identify patterns and triggers, enabling individuals to respond more mindfully and effectively to emotional states. Lastly, prioritizing solitude and self-reflection, whether through journaling or other means, is essential for gaining awareness of one's emotional and mental well-being.

Despite the challenges and hardships brought about by the pandemic, it's important to recognize and acknowledge the positives that have emerged for many people. For some, this means spending more time with loved ones and discovering newfound appreciation for their company. Others have used the extra time to focus on personal growth and development. While it's essential to acknowledge the negatives, it's equally important to recognize the potential upsides and embrace the opportunities for positive change. The speaker's experiences of going through a divorce and losing a parent have taught her the importance of determination and resilience, which she has been able to apply during this time. Overall, the pandemic has presented unique challenges, but it also offers a chance for growth and self-discovery.

Even in the midst of challenges and stressors, we can discover hidden strengths and determine to focus on the positives. The speaker shares her experience of fixing a broken fridge drawer and being reminded of her determination, which she had discovered during a difficult time in her life. She encourages us to be aware of our positive qualities and intentionally focus on them, rather than dwelling on negatives. The speaker also emphasizes the importance of taking small actions that can lead to feelings of accomplishment and self-confidence. For those who feel overwhelmed and don't have time for big projects, she suggests focusing on embedding small, achievable habits into daily life. Overall, the theme of awareness and intentionally focusing on the positive is a powerful one that can help us navigate even the most challenging times.

Self-care is important, even in the midst of a busy life. Small, consistent actions, or "micro habits," can make a significant difference in managing stress and improving overall well-being. These habits can include simple activities like taking a bath, drinking more water, or doing a quick workout. By prioritizing self-care, we send a signal to our bodies that we value ourselves and are committed to thriving. Even if we only have a few minutes each day, these moments can add up and make a meaningful impact on our mental and physical health. As a medical doctor, psychiatrist, health coach, neuroscientist, lecturer at MIT, and executive coach, Tara's expertise underscores the importance of this message. By engaging in small self-care practices consistently, we can make a positive difference in our lives.

Creating positive intentions and enjoying the activities we do can significantly impact our motivation and overall well-being. Intention and enjoyment work together to create a motivational pathway in our brains, leading us to engage in habits more frequently and reap greater benefits. By finding activities that we genuinely enjoy and associate with self-care, we can reduce stress and improve both our mental and physical health. Additionally, practicing self-care consistently, especially during challenging times, can lead to a spiritual revolution – a shift towards prioritizing our inner well-being and connecting with ourselves on a deeper level. This can help us navigate through difficult periods and emerge stronger and more resilient.

The current pandemic is leading many people to explore the concept of spirituality, which goes beyond the physical, mental, and emotional aspects of life. Spirituality is about our values, integrity, and sense of universal connection. During this uncertain time, vivid dreaming is a healthy emotional processing that our brains are doing, and it's a sign of our deeper connection to ourselves and the world around us. Wearing minimalist shoes, like those from Viva Barefoot, can help us feel more connected to the ground and present in our everyday lives. This physical connection can lead to increased mindfulness and overall well-being.

Our subconscious mind and experiences, even seemingly insignificant ones, can have profound impacts on our waking lives. The speaker shared a personal experience of having a dream about an old coaching client, who later reached out to her. This coincidence led her to explore the phenomenon of vivid dreaming and its cultural significance. She also reflected on how her caffeine consumption affects her dreaming and her relationship with it. Furthermore, she emphasized the importance of being true to oneself and expressing ideas freely, even if they seem unconventional or taboo, especially as we grow more comfortable with our identities.

The pandemic has highlighted our interconnectedness as individuals and as a society. We're all in this together, and our actions impact each other in ways we may not have realized before. This collective consciousness has led many to reflect on their priorities and relationships. An exercise called "The People Tree" can help us identify the people who influence us the most and how they shape our lives. With the current situation, we may be spending more time with certain people and less with others, offering new insights into our connections. Additionally, the pandemic has given us a unique opportunity to focus on what truly matters in life, such as our loved ones, and be intentional about how we spend our time with them. Quotes from figures like Victor Frankl and Nelson Mandela remind us that even in confinement, there is beauty and inspiration to be found.

Being fully present in important relationships and acknowledging their significance can lead to significant personal growth. This can involve simple actions like expressing love and affection consistently or setting aside dedicated time for them. The speaker shares an experience where a lack of awareness in expressing love led to misunderstanding and regret. Similarly, establishing routines and maintaining awareness of one's emotions and those of loved ones can help build stronger bonds. This is particularly important during challenging times, as illustrated by the story of John McAvoy, who coped with solitary confinement through routine and discipline. Overall, the conversation emphasizes the importance of prioritizing relationships and being intentional in expressing love and appreciation.

Even in challenging circumstances, we can find ways to create structure and discover new things about ourselves. The speaker shares her experience of finding the importance of regular meal times and the unexpected discovery of her husband's neatness (or lack thereof). She also emphasizes the value of journaling to document these discoveries and consider what we might want to bring into our lives when the current situation ends. The speaker suggests creating a vision board as a way to focus on these desired changes. While some goals from the beginning of the year may not be achievable now, we can use this time to reimagine our vision for the future.

Creating a vision or action board can help prime your brain to remember what's important in life and notice opportunities to make those desires a reality. This practice, which involves creating a collage of images and words representing your goals and aspirations, can be done manually with magazines or digitally using apps or online resources. By selectively focusing on what's important to us, we can better prioritize our time and energy towards creating the balance between work and personal growth that we desire. This can be especially helpful during times of change, such as after a lockdown, when we may be at risk of falling back into old habits. So, whether you're a skeptic or a believer, giving it a try could lead to meaningful personal growth and a more intentional, fulfilling life.

Creating a visual representation of your goals and desires, through the use of metaphorical images, can help you connect more deeply with your subconscious and influence the way you shape your life after lockdown. This practice, often referred to as a vision board or action board, can serve as a powerful reminder of the key lessons and intentions you want to carry forward. History suggests that after major disruptions, people often rush to return to normalcy. However, being intentional with your choices and maintaining awareness of the changes you want to make can help ensure that some aspects of your life remain transformed for the better. This practice is not about rejecting the past, but rather about consciously shaping your future. Additionally, it's important to recognize that some fundamental changes may occur regardless of our intentions, but we have the power to influence which areas of our lives undergo lasting transformation.

Changing perspectives can help alleviate anxiety during uncertain times. During the conversation, it was discussed how the easing of lockdown measures in the UK has caused anxiety for some individuals due to the fear of returning to a fast-paced society. This anxiety was highlighted through personal experiences of increased traffic on the roads and the fear of resuming normal activities. To cope with this anxiety, it was suggested to set longer-term goals and give oneself perspective. By setting goals further into the future, individuals can reduce their anxiety as they are not constantly focused on the immediate future and the potential disappointments that may come with it. Additionally, taking a moment to focus on the present and immerse oneself in small details can help shift the brain from a short-term anxious mode to a bigger picture perspective. This advice resonated with a personal story shared about a friend who, despite facing financial challenges during the lockdown, found solace in the unexpected break and was taking her time to make decisions about her business. By adopting a longer-term perspective, she was able to reduce her anxiety and focus on what was best for her and her business in the long run.

It's important to allow yourself time to rest and recoup, especially during challenging times. This can help reduce stress and improve overall well-being. The speaker shares personal experiences of embracing time off and encourages listeners to do the same, even if it's a day at a time. He also suggests reflecting on past experiences and entrenched neural pathways to better understand yourself and your boundaries, which can help in setting goals for the future. For those feeling overwhelmed, the speaker offers an exercise to help manage stress and prioritize self-care. Overall, the message is to take advantage of the present moment and make intentional choices for your well-being. The speaker's book, "The Source," provides additional practical tips and insights.

Practicing "body gratitude" can significantly improve your mood and overall well-being. This simple exercise involves expressing gratitude to different parts of your body while you're showering or moisturizing. It's a quick and effective way to feel good, especially during stressful times. You can start with thanking your lungs for breathing, and then move on to other body parts, even those that may be causing you discomfort. This exercise not only provides the benefits of moisturizing but also helps you appreciate your body and its functions. Plus, it doesn't require much time or effort, making it an accessible self-care practice for everyone. Remember, expressing gratitude to your body can make a big difference in how you feel, both inside and out.