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Woman backbend yoga pose
Wellness
Published Friday Mar 20, 2020 by Christa Quattrocchi

The "Staying Grounded" Guide to Stress and Anxiety Pre- and Post-COVID-19

Meditation
Personal Growth
Renewal

If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. COVID-19 and this global pandemic have us anxious, coping with stress in weird ways, a new fear of the unknown, potential bouts of depression, maybe a panic attack here and there... We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments.

Let's deal with stress and anxiety together and see what we can do to reduce it. Here's how...  

 

Woman Meditating

Tune into your breath. 

A symptom of stress is our bodies entering the very real ‘fight or flight’ mode and feeling under attack physically and mentally. While stress and anxiety are taxing in a number of ways to our mental health, meditation can be powerful in combatting the symptoms and shifting from a state of anxiety into a ‘rest and digest’ mode by simply restructuring the way you breathe. Relax, set a timer for ten minutes, and try one of these simple breathing techniques to ease your day and help you be more productive

1.    Long Exhale Breath   
    ◦    Find a comfortable seat or lay down.  

    ◦    Start with a deep cleansing breath in through your nose and out through your mouth. 

    ◦    Establish an equal part breath. Inhale through your nose for 3 counts and exhale through your nose for 3 counts. Repeat this for 5 rounds.  

    ◦    Continue to inhale for 3 counts and lengthen the exhale to 5 counts. (You may play with the counts depending on your lung capacity.) 


2.    Against the Grain Breath  

    ◦    Find a comfortable seat or lay down. 

    ◦    Start with a deep cleansing breath in through your nose and out through the mouth. 

    ◦    Inhale and send it down into your belly and pause. Sip in more air to fill your ribcage, pause. Breathe all the way up to your collarbones, pause at the top. Exhale fully. 

    ◦    Take a cleansing breath in between each round. 


3.    Alternate Nostril Breath  

    ◦    Find a comfortable seat. 

    ◦    Lift your right hand to eye level, palm facing you. Fold your index and middle finger down toward your palm, leaving your pinky, ring, and thumb free. Gently place your ring finger on your left nostril. 

    ◦    Start with a deep cleansing breath in through your nose and out through the mouth. 

    ◦    Use your ring finger to close off your left nostril and inhale through your right nostril. Close your right nostril with your thumb and release your ring finger from the left nostril. Exhale through the left side. 

    ◦    Inhale through the left nostril. Close the left nostril with your ring finger and release your thumb from the right nostril. Exhale through the right side. 

    ◦    Continue to alternate from side to side. 

 

Childs Pose Yoga

Strike a (child’s) pose. 

Stress and anxiety are harbored in the upper body, generating tension in your shoulders and racing in your mind, making it near impossible to hone in on relaxation and deal with those stressed feelings and fear symptoms. Finding the security of the body’s foundation is a great way to get grounded and balance out all that accumulated stressed energy that carries your mind up, up, and away into the land of fear, worst-case scenarios, anxiety, and eventual panic attack symptoms. (Plus, it'll help with your post-at-home-workout recovery!) 

Try this sequence of postures that will help you feel nice and sturdy, as well as relieved and relaxed, letting anxiety and stress know they aren't welcome in this space.

    1.    Child’s Pose – Come down to your hands and knees. Let the tops of your feet and toes smooth on the ground and gather your big toes to touch. Either widen your knees greater than hips distance apart or keep them together and sink your seat all the way back to your heels. Rest your forehead on the ground and outstretch your arms forward. 

    2.    Downward Dog – From child’s pose, tuck your toes under, press into your palms, and lift your hips up to the ceiling creating a ‘V’ shape in your body. Keep your knees soft so your belly can sink back toward your thighs. 

    3.    Standing Forward Bend – Look forward between your thumbs and take slow, heel-toe steps up toward your hands. Your knees can stay soft as you let your torso drape over your legs. Feel the four corners of your feet solid on the ground beneath them and let go of any control over your head, neck, and shoulders. 

    4.    Mountain Pose – Tuck your chin in toward your chest. Ground down into your heels and slowly roll up to stand as if you were moving through honey, lifting your head last. Breathe in deeply and crunch your shoulders up by your ears. On the exhale, let them drop down your back. Stand strong and tall through your legs, fan out your fingers like you want to receive a low-five, and lift tall through your chest. Invite in the feeling of standing on a mountain top. You are strong and grounded here. 


 

Girls Hand Writing

Put pen to paper. 

Depression is very, very real. Burying our emotions and not coping with issues can be a lot like not taking out the trash—things get kind of funky for everyone if it sits around too long. While meditation and breathing exercises can replace anxious feelings with relaxation and mindfulness, journaling can be a great way to also move through any anxious feelings you’re holding onto and stay connected with yourself. If you’re not sure where to start, never fear! Try one of these writing prompts and kick anxiety to the curb:

    •    List 5 things you are grateful for. 

    •    What do you normally wish you had more time for? 

    •    Describe your 3 happiest moments of the last week. 


Girl Dancing B&W

Groove it out. 

Want to actually and physically shake anxiety and stress out of your life? Turn a potential panic attack into a dance party with yourself. The saying goes, "Dance like no one’s watching...."—because right now, it’s likely that no one is. Press play on this upbeat playlist we created to help you move that energy around. 

 

Bathtub candles book and tea

Turn your space into an at-home spa. 

Baths and facials are ancient self-care rituals. But let’s be real, these luxuries often get cast aside for more efficient ways of pampering like showers and sheet masks. With the gift of time on your side, slip into the tub and go all out with that 12-step skincare routine you’ve been wanting to try. Reduce the overhead lights, light up some candles, drop in some lavender and eucalyptus essential oils to elevate the ambiance, and kiss anxiety and stress goodbye as you sink into the water. 

Christa Quattrocchi Headshot
Written by
Christa Quattrocchi
Acquisition Program Manager
About the author
Christa is a 300hr certified yoga instructor on a soulful journey to integrate spiritual practices, such as astrology, tarot, and pranayama, in her guidance both on and off the mat. She is Mindbody’s resident witch and advertising aficionado. Beyond her credentials, you can find Christa channeling creativity through writing, cooking plant-based goodness, & surfing her home waters in sunny San Diego.
black-owned beauty and wellness businesses
Beauty
Published Sunday Jan 30, 2022 by Denise Prichard

Black-owned Beauty and Wellness Businesses to Know

February is Black History Month—a celebration of the achievements and contributions of African Americans in society.  As the beauty and wellness industry becomes a more welcoming and inclusive space for all, we are taking this opportunity to continue to shine a light on the gap of inclusivity and diversity in our industry, and take action to promote, empower, and honor the Black community that shapes and grows wellness.  

While the beauty industry is making improvements—it's important to showcase and support Black businesses and the creatives in this space every day. To honor them, we're shouting out some of our favorite Black-owned beauty and wellness businesses to support. 

1. Beauty Bin 

Beauty Bin is a full-service day spa and dry bar located in Asheville, NC. With a focus on inclusivity for people of all backgrounds, genders, and races, their MO is to match the outer beauty of every client to their inner beauty. From eyelash extensions and hydrafacials to waxing and massage, Beauty Bin is a one-stop-shop for all the spa services.  
 

2. KIKA Stretch Studio  

The KIKA Method® is a gentle assisted stretching process that loosens up tight muscles freeing your body from pain and stress. By practicing this method, clients can experience decreased muscle tension, increased energy, enhanced flexibility, a substantial reduction in stress, improved posture and relaxation, and increased mental clarity. While its headquarters is located in Las Vegas, NV, they have multiple locations sprinkled throughout the US, including Atlanta, New York City, and Dallas—just to name a few.

3. Kimberly Coleman Salon 

At Kimberly Coleman Salon, their philosophy begins with promoting healthy tresses, elegant sets, unique accouterments, perfect pampering of hands and feet, and precision cuts. Known for working with models and celebrities, they fully appreciate and celebrate the diversity of their clientele which also includes super moms and warrior dads. 

4. Pressed Roots 

Pressed Roots was developed with the simple concept in mind—that everyone deserves access to easy, and quality hair care. What started as a single pop-up shop in Boston, grew to a multi-city pop-up tour, and is now slated to be the largest national hair salon franchise specializing in the care and styling of highly textured hair, they launched their first flagship location in Dallas, TX.  

5. SW3AT  

Jersey City resident, Alyza Brevard-Rodriguez started SW3AT. The company began as a fitness apparel line in 2015 but evolved into a sanctuary catered to health and wellness now known as SW3AT Sauna Studio—the first infrared sauna studio in Jersey City. The healing power of infrared heat therapy is a phenomenal option for holistic health proven to strengthen the immune system and provide relief from joint stiffness and muscle pain. It is also supportive of any fitness program as it aids in weight loss (you can torch up to 900 calories in a 45-minute session) while also detoxifying your body from some of the most harmful toxins. 

6. The TEN Nail Bar 

Kelli Coleman and Anika Jackson opened The TEN Nail Bar in Detroit to address a void in their city. They saw a need for a quality, modern nail bar that could also serve as a fun social space for Detroit’s residents and professionals. They designed the TEN to provide their clients with a #Perfect10 experience—where you can relax, enjoy music, a drink, your friends, a clean and precise manicure, and a much-needed break from all your hectic days. 

7. Bettye O Day Spa 

Located in the beautiful downtown Hyde Park Chicago area, Bettye O Day Spa specializes in first-class treatments. They aim to nurture and relax each of their clients with individualized and innovative therapeutic techniques. From body wraps and massages to facials and hydrotherapy, this day spa promises to be a safe place for healing to occur.  

Looking for more businesses to support? ClassPass has also created a list of Black-owned business to check out all year-round. While both of these lists are a great start to get you familiar with many of the Black-owned businesses either in your neighborhood or around the globe, we have only scratched the surface. We'd love to keep these lists growing.If you have any businesses you'd like to see on this list, click here to submit a Black-owned business we should be highlighting as well! 

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.