Last month in July, I had the privilege of speaking to a group of women at a summer picnic on pursuing peace. Peace is a freeing state of mind. We've all heard phrases like, "protect your peace" or "peace is the new success". It takes intentionality and somewhat of a fight against the disruptions and disturbances of life to pursue this peace. An undisturbed state of being that welcomes harmony- spirit, soul and body.
As an elder caregiver, mom of two, business owner who works primarily in NYC, and wife of an ER physician- I'm constantly bombarded with urgencies, emergencies, and unrest. I've put into practice systems that guard my peace, protect my nervous system, and keep my mental state healthy.
Years ago, I found myself having a nervous breakdown- driving my 2-year-old and 6-year-old to different schools, my husband in medical school, and I was at a job I hated. I went to my doctor's office after uncontrollable crying bouts, heart palpitations and a pain in my chest. My doctor was booked and the front desk booked me with another medical professional. The nurse practitioner told me I was stressing. She could've told me something I didn't know. Then, she proceeded to suggest that I take it slow and get on meds if the symptoms didn't subside. That was a wake-up call, and I decided to make some extreme changes. I told my employer I needed time off, just as my application was being processed, the 2020 C*vid crisis unfolded.
My family was forced to slow down. My husband took some time off and eventually returned to the ER in NYC's Mount Sinai. Although we were surrounded by chaos, the weight of driving the kids to different schools and going into a troubled workspace- I finally got the break my body, mind, and soul needed. I got another less stressful role and more aligned with my professional goals.
I believe in the power of community. There’s power in doing life together and not alone. My hope for all of us today is to take a deep breath in and exhale, knowing that despite the pain in this world and the unrest in turbulent situations, we have the power to enter into mental, physical, and spiritual rest. Every little thing is going to be alright. The toxic stress isn't bringing harmony; your body deserves rest.
Here are some practical steps to help your body achieve a good chemical balance and create a more peaceful life.
4 Happy Hormones
The four primary "happy hormones" are dopamine, serotonin, endorphins, and oxytocin. Each plays a unique role in enhancing mood and overall well-being. Here’s how to incorporate them into everyday life:
1. Dopamine
Role: Dopamine is associated with pleasure and reward. It motivates us to take action toward goals and gives us a sense of satisfaction when we achieve them.
Habits thrive on dopamine. The anticipation of a reward fuels the motivation to get it done. James Clear in Atomic Habits says, “The greater, the anticipation, the greater the dopamine spike”.
How to Boost Dopamine:
- Set and Achieve Small Goals: Breaking big tasks into smaller, manageable ones and celebrating each small win can increase dopamine levels.
- Healthy Diet: Foods rich in tyrosine, like almonds, bananas, avocados, and fish, can boost dopamine production.
- Exercise: Regular physical activity, especially new and challenging forms, can increase dopamine.
- Meditation and Mindfulness: These practices can help regulate dopamine levels and improve focus.
2. Serotonin
Role: Serotonin helps regulate mood, appetite, and sleep. It is often called the mood stabilizer.
How to Boost Serotonin:
- Sun Exposure: Spending time in sunlight can increase serotonin levels. Aim for at least 10-15 minutes of sun exposure daily.
- Exercise: Regular aerobic exercise can boost serotonin production.
- Healthy Diet: Foods rich in tryptophan (like eggs, cheese, turkey, nuts, and salmon) help increase serotonin levels.
- Positive Social Interactions: Building healthy relationships and engaging in activities that make you feel connected can enhance serotonin.
3. Endorphins
Role: Endorphins are natural painkillers and mood elevators. They are released in response to stress or discomfort.
How to Boost Endorphins:
- Exercise: Engaging in physical activities like running, swimming, or any aerobic exercise can trigger endorphin release.
- Laughter: Watching a funny movie, reading a humorous book, or spending time with friends who make you laugh can boost endorphins.
- Music: Listening to music you love can elevate endorphin levels.
- Dark Chocolate: Consuming dark chocolate in moderation can stimulate the production of endorphins.
4. Oxytocin
Role: Oxytocin is often referred to as the "love hormone." It plays a significant role in bonding, trust, and building relationships.
How to Boost Oxytocin:
- Physical Touch: Hugging, holding hands, or any form of physical affection can increase oxytocin levels.
- Acts of Kindness: Helping others, volunteering, or simply doing something nice for someone can stimulate oxytocin production.
- Social Connections: Spending quality time with loved ones, friends, and family can boost oxytocin.
- Petting Animals: Interacting with pets, such as dogs or cats, can increase oxytocin levels.
Incorporating activities that boost these hormones into your daily routine can significantly enhance your mood and overall well-being.
Take Action: When a limiting thought arises, use your words to counter that limiting thought. Your words are powerful. Reclaim your identity!
Faith Builder: This section is dedicated to building and growing in faith to flow in peace.
Philippians 4:7 And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
Because the prince of peace has my heart. He’s holding my heart and I let the Holy Spirit in.
In John 14:27 Jesus says Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid
When we tell our kids or (when we were kids), we tend to give the precautionary, “Don’t touch that” before the event even happens. Because it’s likely that they’ll touch it have touched it before. So Jesus knows in this world, circumstances will arise when our hearts are troubled and when we are afraid; those are normal occurrences that we will face.
John 14:15-31 Jesus promises the Holy Spirit, “And I will ask the Father, and he will give you another advocate to help you and be with you forever—17 the Spirit of truth.”
Hebrews 12:14: Work at living in peace with everyone, and work at living a holy life, for those who are not holy will not see the Lord.
You have the right to exist in healthy and functional relationships.
If you got this far, thank you so much for reading. My hope is that this added value to your life and you feel loved and encouraged to pursuse peace in all areas of your life and relationships.
Here are some pics from my speaking event. We also made floral crowns to remind the women how special and loved they are. You are queens, royalty, and loved, and you have a transformative story ahead.
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