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In our most recent episode, hosts Jor-El and Rachel talk about some of the most meaningful media they’ve experienced in their lives (+ some listener submissions!).  We hope that you enjoy this fun episode as we share some of our favorites and explore the utility of media in our lives, especially when times are tough.

Would you like to be a part of our podcast? If so, please feel free to reach out to us on Instagram and Twitter @vivawellnessnyc to submit your questions or topics you think we should cover. We greatly appreciate all your feedback.  Also, help others find us better and leave a rating and review on iTunes. Thanks for listening!

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Being able to shift our perspective towards a more positive bend is helpful. This shift serves a functional purpose to keep us moving forward. This is helpful, of course, but we should also not be shaming all the “not so good feelings” we’re experiencing right now. Sadness, panic, fear, hopelessness and grief are all appropriate responses to what’s happening.

But, sometimes we need a mental break from those feelings. We need some other perspectives to keep us going. Here are 8 affirmations I’ve been spending time with over the past few weeks. I hope you find them helpful.

This is not normal and it’s OK that I’m not acting normal.

Try not to internalize the gaslighting that’s happening on the news. This is an unprecedented global issue and trying to be ‘normal’ is an unreasonable expectation right now. Plus, normal has always been overrated.

I am doing the best I can.

We can only do what we can right now. Maybe that means being productive, maybe it doesn’t. All that actually matters is that you’re trying your best.

Creating helps me feel in control.

When so much of our lives feels out of control and uncertain, taking control and creating anything: an experience, playlist or puzzle, can be grounding.

I don’t have to feel guilty for having the resources I do have.

It’s OK to have enough resources to be OK during this time. If you have more than you need, consider how you might help support others if you want – whether that’s emotionally or financially. Either way, having right now doesn’t mean that you can’t feel good about how fortunate you are.

It’s OK for me to experience joy and other positive emotions during this time.

There is no one right way to feel during a pandemic. Relish the moments of joy and ease that you do have. You’re allowed to feel good and hopeful.

There is no right way to survive the pandemic.

We’re all doing the best we can to survive. This may not look like your normal way of being and that’s OK. Extend yourself the grace of flexibility and adaptability.

Taking care of myself helps me better take care of others.

Running yourself into the ground and taking nonessential risks is not helpful to your wellbeing. Taking care of yourself allows you to be more present for others.

Being productive is not a sign of personal worth.

It’s OK if you don’t have the capacity to work extra hard, start a new business or learn a new language. Productivity was never an indicator of worth and still shouldn’t be.

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Do you know which one you need?

Routine vs. Ritual: What’s the Difference?

There has been a lot of talk lately about building in a routine. I generally support this idea – it’s good to have routines! I love routine. It personally helps me feel stable and balanced. When unplanned things happen I tend to feel a bit frazzled, like many of you out there. But, what I’ve been reflecting on lately is that ritual and routine aren’t necessarily the same thing. I think that a ritual offers a bit more.

Most of the time we think of rituals as religious ceremonies and that’s certainly most often the case. But, it doesn’t have to be. A ritual can also be described as “a series of actions or type of behavior regularly and invariably followed by someone.”

Kind of sounds like a routine, right?

But, to me, rituals are somewhere between those formal ceremonies and the everyday routines. Rituals, to me, are still considered special occasions. They are ceremonies that we don’t necessarily do everyday (but we could!). As I’ve been meditating lately the question of, “what rituals have you been doing lately?” keeps reverberating in my head.

To me, rituals can be routine, but not all routines are rituals. To me, rituals are those special moments where all else stops and you focus on the experience of the ritual itself. It could be a wedding. It could also be a tea meditation. It’s all about being mindful and present in that practice and appreciating those moments. Rituals offer presence.

If you’re looking for some extra peace, try incorporating a new ritual in your day. Make that morning routine of getting ready into something more intentional than just a box to tick off your list. Be present. Take the book that you’re reading to the next level by really carving out space for your time with that text. Be present in that story and those characters. Make that morning cup of coffee (or tea) a ritual in which you take care of yourself and practice presence.

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Most of us are juggling working from home and the stress of losing income. Some of us are even homeschooling kids, busy being a caretaker, or otherwise grieving people (and things) we’ve lost to the virus.

Comfort eating is a real (and valid) experience but perhaps you’ve started to obsess over your waistline. I want to offer some tips on practicing body neutrality at a time when everything seems so out of whack.

Practice gratitude for what you do have

I distinctly remember a time when I was much younger when I didn’t want to eat the food that my aunt had prepared. She said, “There are starving kids all over the world and you’re complaining!” or something to that effect. It was a bit harsh at the time, but I also recognize that it helped me gain perspective on how important gratitude is.

If you have access to enough food right now, try to practice gratitude for what you do have. Try to focus on what you have and not so much what you’re doing (or not doing) with it.

If your body is doing its best to adjust to these incredible circumstances then show it some extra compassion too. Thank your body for carrying you throughout these really trying days. Try not to focus on all the ways you’re eating “wrong” right now but more so that you have that food and nourishment that you need, and your body that is making good use of it.

It’s incredibly hard to be present with gratitude during times like these and practicing being thankful should not mean ignoring all your other feelings like like anger, frustration, sadness and disgust about your body. It may sound strange but try to hold compassionate space for both. Try to remember that those feelings will likely shift quite a bit. One day you may feel good about your body, and annoyed by it the next. Acknowledge whatever you’re feeling gently bring yourself back to the idea of gratitude without shaming yourself for those less pleasant feelings or thoughts.

Focus on food as fuel

If you’re uncomfortable with how, and what, you’ve been consuming lately, that’s valid. One way that you can bring yourself back to body neutrality is to focus more on food as a source of fuel.

Think about the stress that you’re under now on a daily basis. Think about what energy you need to cope with that stress and navigating work -life balance differently. Did I say “it’s a lot!” yet? Cause it is.

Try not to lose sight of the idea that the food you consume is the fuel for these trying days. To the extent that you have access and control over your food right now, try to bring yourself back to foods that helped you body run smoothly and be more functional. That may or may not look like what you’ve been consuming lately and that’s OK. Just try to be mindful from time to time, then pivot, and practice showing yourself some compassion in the meantime.

Show Yourself Self-Compassion

Lately, I’ve found myself saying the phrase “extend yourself some grace” A LOT in the past month. We’re all being asked to make incredible life adjustments and as someone who craves both stability (and control!) I know how hard it is to make that shift. When it comes to our bodies, and our current relationship with food, extending that grace further is so important.

I’ve talked with so many people lately about their struggles with food and eating. I recently wrote about the science behind ‘comfort food’ and many people have come to realize they’re consuming more (or less) lately. Or they realize that what they’re having is just different than they would in normal circumstances and that’s OK. THIS IS NOT NORMAL. Our bodies have undergone incredible changes recently. I am curious, and scared even, to imagine what our collective cortisol (stress hormone) levels have been lately. And guess what? Cortisol over-production has been associated with extra belly fat. Add that on top of reaching for more traditional comfort food (which tend to be higher in sugar, simple carbs and fat) we’re all likely putting on a few right now.

And you know what? That’s OK! You’re doing what you need to cope right now. There are more important things to worry about right now rather than how tight your jeans are or how you look naked.

Try to find the balance between being mindful and eating “normally” but also extending yourself the grace to know that’s really hard right now. And, if you recognize that you’ve been struggling, and that your eating habits seem out of control, reach out to a mental health professional who can help support you and develop a concrete plan to eat healthier.

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Help when you can, where you can. We can all get through this together.

• Call a friend or family member. Reach out and let someone know that you’re there for them and you’re thinking of them – especially if they’re living alone.
• Offer to run an errand. You might know someone who is higher risk or has more difficulty getting around. Maybe you know someone struggling to manage childcare and their work responsibilities. If you can, offer to grab some groceries or make a run to the pharmacy for them.
• Same goes for dog walking. This is even more fun than the errand running!
• Schedule a virtual happy hour, chat, game night, etc. Stay connected. It helps both you and the person you’re “meeting” up with.
• Respect boundaries. We’re all dealing with a lot. If someone in your life needs space for a little while, give it to them.
• Volunteer in your community. Whether you’re a healthcare professional (obviously much needed!) or not, you may have a skill that could be helpful during this time. Research what opportunities are available in your state and/or city.

• Donate. Whether it’s supplies or money, pick a person, a group, or a cause and give what you can. There’s a crazy number of people unemployed right now, and there’s no clear end date. That’s terrifying.
• Send memes. Yes, seriously. Make someone laugh. We don’t have a lot going on right now, and as a result, the simple things end up being the best part of someone’s day.
• Stay informed. Know what the best practices are (they are evolving!) so you can keep yourself and others safe.

• Take care of yourself. One of the best ways to help others is to first help yourself. If you aren’t doing well mentally or physically, you can’t help your family or your community. Do what you need to get through this difficult time.
• Call out people in your life who aren’t taking precautions. This isn’t the time for “keeping the peace”. It’s not a political conversation at the Thanksgiving table, it’s life or death. Your words may not make a difference, but try. You could save a life.
• Support businesses supporting us. Spend your money in places that are helping essential workers or those who have been impacted by the pandemic.
• STAY HOME. Stop the spread. It’s been said over and over again, but here it is one more time.

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What is comfort food actually?

When we need to feel a bit better many of us turn to “comfort food.” Many of us tie the idea to things like soup, warm blankets and starchy foods – which many of us connect to nice feelings of connection with our families or being taken care of in our younger years.Pay attention to the food that you order when you’re feeling “tapped out” – that will likely reveal what your comfort foods are.

But, did you know that there are some trends as it relates to when people consume comfort food? Apparently, there are some interesting gender lines. According to some research men tend to navigate to heartier foods (steak, casseroles, etc.) while women tend to navigate towards more “snack-like” foods like ice cream, chocolate, etc. There are also trends that suggest men are more likely to connect comfort food to positive emotions (consuming these things when they’re feeling good) while women head to comfort food when they’re experiencing more negative emotions as a way to cope. However, I’m sure you know many people who don’t follow those findings. I would argue that most people don’t in some respect.

Of course, comfort food also depends on the cultures in which you most readily identify. These can be specific to race, culture, and the region you consider most “home”.

Is comfort food really that comforting?

At this point, you’re probably screaming “YES!” at the screen. I certainly agree. What is really interesting, however, is that there is research that finds that maybe comforting food isn’t the all-powerful solvent that we think it is.

Why else might we eat comfort food?

By now you’re probably wondering what this has to do with COVID-19. Of course, there is the aspect of us all needing more comfort under these difficult circumstances, however there might be more to the story of why we’re seeking more comfort food now.

For many of us who have meaningful, positive relationships in our lives (secure attachments) there is some research that suggests that comfort food also “activates relationship-related concepts” and helps us “buffer against belongingness threats”.

What does that all mean?

This means that comfort food also helps us feel less alone – less isolated. So the next time that you seek out your comfort foods you might also be feeling the need for more contact, reassurance and support. Instead of using it as a time to fat-shame yourself, eat your food and also reach out to someone you care about. Chances are you’ll greatly appreciate the contact and we all certainly need a lot more of that these days, don’t we?

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This latest playlist will help you feel a bit more grounded and settled, which so many of us need these days! Between panic shopping, intense handwashing and social distancing, it’s been a LOT. I figured we could all use a bit of a break.

This playlist features binaural centered music so pop in your earbuds and allow yourself to drift away into deep relaxation. If you’d like to learn more about the science behind binaural beats check out this helpful post.

Enjoy the latest playlist below!

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Rachel and Jor-El offer up some therapist-approved strategies to help cope with the pandemic as it seems likely we’ll be dealing with the fallout of this for some time. They discuss practicing acceptance & using humor and the benefit of laughter! They also share their favorite tweets and memes also too. We hope that you find the practical suggestions helpful and share with friends near and far.  We have to get through this together…but apart #socialdistancing!

To keep with the latest news about how to protect yourself and others, please visit the CDC’s site on COVID-19 or the latest developments from WHO.And, as always, if you enjoy our podcast please send feedback to us directly @vivawellnessnyc, @rachelgersten and @jorelcaraballo on Twitter and Instagram. And please leave a rating and review on iTunes so that we can grow our podcast even further. Thanks for listening!

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It can!

For those of us fortunate enough to have sight, color enriches our lives. In technology, we’ve made big strides in the past couple of decades in the quality of colors on our screens. TVs, smartphones, tablets and even movie screens are much more vivid these days, all with the hope of giving us a better consumer experience.

The intensity of color not only gives us a better entertainment experience, but it can also have a profound impact on your mood. It might even motivate you to make certain choices over others – this much we have learned from marketing and design.

How Marketers Use Colors To Get You To Buy

Marketing companies have long used the psychology of color to get you to buy their products. While we all have different memories associated with the colors in our lives, there are some relatively universal “truths” that come along with each color. Of course, this meanings may also change over time.

Each color has it’s own stereotype and meaning. Previously, when people were angry they often used to say, “I’m seeing red!” That’s because red symbolizes rage and passion. It’s all about a raw, intense kind of energy.

Green, on the other hand, typically relates to health and the natural energy of the earth. This is why many natural food brands incorporate green, and other earthy tones, in their marketing. These colors help signify a connection to the environment and health making it a trustworthy buy. This is especially true if you’re interested in health and wellness.

When we started Viva Wellness, we thought a lot about what our colors needed to communicate to potential clients. We wanted to communicate that we value health, but also vitality and strength – so we went with a saturated teal. It’s a little strong, but not too in your face. It also combines variances of green and blue signifying peace, vitality and authenticity. See how that works?!

If you’d like to learn more about the most often used stereotypes of colors, you can follow this link (or this one) for more information.

How Color Can Help you Better Understand Your Mood

I’ve worked with many clients on how to better understand their emotions and communicate to others in their lives. Many people have trouble with this, and it’s no surprise. Emotions ARE confusing! Additionally, we don’t often receive formal education in these necessary life skills – which are, no doubt more important that Pythagorus to almost all of us, I’m sure. So there’s no shame if this is something you struggle with. Understanding colors can help!

The next time you’ve having trouble figuring out how you feel, take a moment to close your eyes and imagine your feeling as a color. If you can give that feeling a color in your mind’s eye, chances are you’ll be able to start exploring that emotion in more depth, and may even be better able to communicate that to someone else.

For instance, if I think of the color blue right now, that would reflect my mood. Blue is typically described as a “cool” color, right? So maybe I’m feeling “cool” right now. I’m feeling balanced and peaceful. I don’t currently feel any pressure and I’m generally in a good mood! Right there, I’ve just dropped three adjectives (cool, balanced, peaceful) to describe how I’m feeling – all by starting with a color. This is one way that you can work to better understand your own feelings, and better share them with the people around you.

As you start using this strategy, you’ll gain a better understanding of changes in your mood in no time, which might even help you better problem solve.

That’s the psychology of color!

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