We've all been there. Finding ourselves mindlessly scrolling on our phones, grabbing for that third snack from the fridge, procrastinating that phone call we really should be making, or perhaps having recurring anxious thoughts about the past or the future. If I could guess, I don't think anyone particularly enjoys this state of mind or feeling. Personally, I tend to fall into these behaviors when I feel... a little overwhelmed with life, or with another word "stressed".

[ STRESS ] The word of the 21st century. Actually, stress has tended to get quite a bad wrap. But is stress actually bad for you?

Stress is defined as "the mental and physical response and adaptation by our bodies to the real or perceived changes and challenges in our lives."* In other words, it's our body's unique response to external challenges.

When our mind and body prepares to meet a challenge or demand, we activate all our capabilities so that we can successfully rise to the challenge, whether at work, school, in a relationship, sport-related or similar. This is where good stress comes in. Good stress helps you to grow and become more skilled, confident and competent. However, even when facing good stress, it's as important to give our bodies the time to relax and recover. 

If there's too much external stimulation, our brain will go into fight or flight mode. This response is designed to help you flee away or fight an approaching threat. This is not a place where we want to stay in the long-term.

When experiencing high-levels of stress, it's important to look for signs on how the stress is affecting you. Some signs that good stress is turning bad include:

- Feeling anxious about future or past experiences
- Lack of motivation
- Emotionally exhausted
- Poor sleep
- Tension in the body (especially neck and shoulders)
- A racing mind

The key here is to be aware of these symptoms and gather up some tools to help balance your stress levels. 

There are many things that you could try in order to relax and release stress. A bath, meditation, a walk in nature, baking, or yoga. I say: do what makes you feel good. There's no one way that will work for everyone.

When I feel stressed, or engage in behaviors that I know could be stress-related, I usually turn to meditation. If my mind is wandering or racing more intensely, I often go for a walk or try a few yoga poses. By engaging my body, I can give my mind a break by moving out of the mind and into my physical body.

Here are some yoga poses that I find amazing for finding a calm healthy state of mind.  

Sukhasana - Easy pose

Find a cross-legged position and breathe slowly in and out through the nose. You can also sit up on a blanket if you find it a bit more comfortable. Stay for at least 10 rounds of breath.

Bakasana - Child's pose

Come to all fours, separate your knees wide and sink your hips back down to your heels. Walk your hands out in front and rest your forehead on the mat. Breathe deeply.  

Malasana variation - Yogi's squat

Come to a yogi's squat with your feet together. Separate your knees out to the sides and slowly walk your hands forward. Rest your head down and let your hips be really heavy. Keep your gaze on your toes or look down on your mat. Lengthen your neck and breathe into your upper back. 

Uttanasana - Forward fold

1. From your squat, walk your hands in and slowly straighten your legs. Feel free to keep a slight bend in your knees here. Hold on to your elbows with your hands. Let your neck be long and see if you can let go for just a moment. I like to imagine that all my thoughts are "falling out through the top of my head". Let go.

2. Interlace your fingers behind your back to stretch out your shoulders by pulling the hands towards the front of the room. 

Viparita Karani - Legs-up-the-wall

Lie down on your back with your hips facing a wall or perhaps a sofa. Gently slide your legs up the wall. Rest here. Open up your arms or place them along your sides. Feel the firm support under your head, back, and shoulders.

Supta Baddha Konasana - Reclining Bound Angle

Gently bring your legs down and come to lie on your back once more. Bend your knees out to the sides and let the soles of your feet meet. Place your right hand on your belly and let your left hand rest on your heart. Connect to your breath and heart center. Notice how your belly rises and releases with each breath. Breathe calmly. Stay here as long as you want. 

I'd love to know if you try any of these poses and how you felt before and after in the comments. Happy practice!

Love & Namaste,
Karin

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References:
* R.J. Donatelle, Health - The Basics. Ch 3
* 1 Giant Mind Meditation App - Good stress vs. Bad Stress

The love is real, the love for Noe Valley and our new apartment. Today, to be exact, we have spent 6 weeks in San Francisco. I'm amazed with how fast time has gone by. 

The first few weeks we dedicated to finding ourselves a new home. We viewed at least 10 apartments until we found our favorite. Located just off 24th street in Noe Valley. It's smaller than our flat in Dublin, but more than enough room for us both and with lots of sunshine. 

It's the first time that we decorate our home from the ground up. Best investment so far has to be this mattress from Casper. Catching up on some deep baby sleep lately. 

I love how changing jobs, apartments or country (or all at the same time) gives you a fresh look at your life and the routines you have established. It's the perfect opportunity to change it up a little (or a lot), eating more wholesome lunches, getting up earlier, be more tidy at home, or trying a new exercise routine.

One such change I've been looking to make is to stay productive without coffee. Yes fellow Swedes reading this, you heard me right. My mum loves it, my grandmother loves it even more. My dad calls it fox poison, but drinks it anyway. The Local explains it quite well here. The thing is, I'm not particularly fond of the highs and lows that comes with it. Or the headache that creeps up on you a day without it. 

For this reason, I've been trying to change out my daily cuppa for a matcha latte. Matcha is packed with antioxidants, detoxifies your body, rich in fiber, chlorophyll and vitamins, and provides steady long lasting energy. 

The secret to a lump free and frothy matcha latte is to mix the tea with a little water or honey until it creates a thick green paste. Once you have your paste, slowly add your warm milk and stir it up. I find that this creates the perfect creaminess and smooth matcha beverage. 

The Perfect Matcha Latte
For one person

1 tsp organic matcha tea (I use this brand)
1 tsp honey (or maple syrup for a vegan option)
1 cup (240 ml) plant milk (I use unsweetened almond milk)

Add the matcha tea powder and honey to your favorite tea or coffee cup. Mix together until a smooth paste forms. Depending on the thickness of your honey you may need to add a few drops of milk.

Warm up one cup of plant milk in a saucepan over medium heat. Here you can also use an electric or hand whisk to create some extra frothiness. 

Once the milk is warm enough to release some steam. Remove from the heat and pour one third of the milk into your cup. Stir until the paste dissolves. Add the rest of the milk and any extra froth. 

Devour slowly while snacking on some dark chocolate, dried coconut chips or pumpkin seeds. Enjoy!

It has been a few busy months but here we are. Finally settling into our new, yet temporary, apartment in the Mission Bay area in San Francisco.

It's such a relief to finally have arrived. The past few weeks have been intense. Throwing out, donating away and not the least giving away so many things. Organizing the VISA. Saying goodbye to our friends until next time. Working my last few days at Squarespace. And inevitably, teaching my last yoga class in Ireland.

We spent a little over a year in Dublin which is really not that long. At the same time, it has been an intense year full of work, traveling, and not the least wedding preparations and celebrations. All while getting to teach and practice yoga around the city. I'm so grateful for all the wonderful people I have met. For my beautiful colleagues and fellow yogis. The friendships you form in a place is truly what makes your life there. And the toughest part with moving country has to be the goodbyes.. 

At the same time, I'm super excited to start our new life here in San Francisco. While we've been here for holidays before, I just can't wait to explore the city further, study and practice with the local yoga community, and enjoy all the things that SF and and California have to offer.

Talk soon! With love,

Karin