We’re currently sitting with a cyclone warning in South-East Queensland, and honestly, there’s a pretty weird energy in the air. Some people are feeling calm and ready, others are scrambling to get prepared, and a lot of us are just feeling a little unsettled- watching, waiting, and hoping it won’t be as bad as predicted.
In the last 24 hours, I’ve spoken to at least 30 different women about it, and the range of responses has been so interesting.
Some are fully prepped- 72 hours’ worth of food and water, generators, batteries, backup plans, the works.
Others are more of the “I’ll just see what happens” type, figuring they’ll deal with it if (or when) they need to.
And then there’s my family- making the decision to leave early for our holiday, hoping we’re making the right call but feeling uneasy about being away while it all unfolds.
The thing is, all of this uncertainty and stress doesn’t just stay in our heads. It shows up in our bodies, too.
This week alone, I’ve treated three cases of jaw pain (TMJ)—and I don’t think that’s a coincidence (it’s only Tuesday!) This type of pain often has an emotional/stress layer to it. When we feel tense, on edge, or like we’re waiting for the next thing to hit, we often clench our jaw, hold our breath, or tense our shoulders without realising it.
I was chatting with a client today about this- she told me that when she needs to regulate herself, she normally swims in the ocean or walks along the beach. But with the cyclone warning, neither of those are an option right now.
So what can we do when the things we normally rely on aren’t available to us?
Here are 5 simple ways to move and regulate your nervous system, without leaving home:
- Shake it out (literally).
Ever noticed how animals shake after something stressful has happened? They do it to release excess energy and signal to the body that the stress response (fight-or-flight) is over, which helps to shift into the parasympathetic (rest-and-digest) state.
➡️ Try shaking out your arms, legs, and whole body for 30 seconds. It’s weird. But it works.
- Box breathing for an instant calm-down.
Box breathing helps to stimulate the vagus nerve (activating the parasympathetic nervous system), reduce cortisol, increase heart rate variability and improve focus & emotional regulation
➡️ Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few times.
- Roll & release your jaw and neck.
If you’re feeling tension in your jaw or clenching without realising, try some self massage to your masseter and temporalis muscles.
➡️ Take one minute to massage the sides of your jaw, sweeping from your jaw up to your ears. Then another minute to massage in firm circles using your fingertips on your scalp above your ears.
- Follow a movement flow at home (even if it’s just 2 minutes).
Never underestimate the impact of a few minutes of movement for regulating your nervous system. Something is better than nothing
➡️ Try a few stretches, squats while waiting for the kettle to boil, or a quick bodyweight workout to help shake off stress. You’ll be amazed at how quickly your mood can shift.
➡️ Need some inspo? Hit reply with “Upper Body,” “Lower Body,” “Functional Cardio,” or “Mobility,” and I’ll send you a workout from my recent Everyday GLOW Challenge. These will also be part of my new GLOW10 On-Demand Library coming soon 💛)
- Put on music & move however you feel.
This is one of my personal favourites because I find it really resets my body and my mind.
➡️ Pick a song, press play, and just move—stretch, sway, wiggle, or dance. No rules. Just dance (like no-one’s watching 💃)
Do you have another way you like to move at home that makes you feel instantly better? Let me know!
And for those of you feeling uneasy as you wait on Alfred’s next move, please stay safe and take care.