5 Steps to Avoid A Seasonal Rut
“Keep Your Balance During a Misstep”
Gray was the primary color that surrounded many of us in New England last week. Gray, cold and damp was the forecast for most days which is typical for this time of year. The days get shorter, the nights get longer and the realization that this is the start of the holiday season (with the potential stress of travel, social occasions and family drama) sets in. You begin to feel the need to eat a little more and move a little less (caveman habits still burned into our primitive brain) spurring the declaration “I’m in a Rut”, but this proclamation may be premature.
RUT - Definition
A long deep track made by the repeated passage of the wheels of vehicles.
A habit or pattern of behavior that has become dull and unproductive but is hard to change.
A rut is only truly created when there is repetition and evidence of a pattern, meaning that a true rut takes time to actually form. One or two days of unproductive efforts, blue moods and lack of zest can set one off into the thinking “rut, rut, rut” when in reality you’ve got barely one foot dangling in the hole.
Here are 5 steps I use to circumvent the dreaded rut.
1.) Acknowledge it and Sound the Alarm
When you somehow manage to sleep through your alarm on Monday, come home 30 minutes earlier than usual (because who has time for the gym when you got into work late) and proceed to eat crap for dinner - take notice. When Tuesday rolls around you get up on time and drag yourself to work, but the gym still has not happened, and Mondays leftovers become Tuesdays main course - sound the alarm. At this moment, you are not in a rut, but if you ignore the potential patterns that are developing Rut-ville may be in your future. The first step is bringing awareness to the situation, and this needs to be done without emotional attachment.
2.) Decline the Invitation to the Pity Party
When you’ve been off track for a few days, you will start to feel the guilt that comes with breaking promises (aka your good habits) which can turn to shame and blame. Shame and blame are two siblings that you do not want to hang out with. They will lure you in by pointing out all the external circumstances that are causing your missteps, while calling you weak at the same time. For whatever messed up neurological reason these two emotions are tempting and easy for one to identify with. The best step here is to politely decline the invitation, and start moving on.
3.) Just Start Moving
“Motion dictates Emotion” - Tony Robbins
Start moving, no matter how much you want to slip back under the covers and melt into the couch - get up and move. Don’t put any pressure or judgment on the intensity, all you need to do is start manufacturing energy because energy begets energy. Notice your body posture, roll your shoulders back and down, keep your head up, lengthen your gait, and note - this will not be easy. You will feel exhausted at first but with every step, and every deep inhale and exhale your energy will start to shift. This will remind you of why your routine is your routine.
4.) Use Your Routine
Get back to your routine, as much as possible. If you always go to the gym at 6pm during the week, then get to the gym at 6pm. Your workouts may not be the same but maintaining the habit and staying the course will take away the opportunity for you to beat yourself up about missing your workouts later. Keep your water intake up, alcohol intake down and make your food choices ones you will not regret. Finally bring your attention to what you do appreciate.
5.) Focus on the Positive
Remember, your thoughts dictate how you perceive your reality, and when the mind is painting your world in the colors of resentment, pity, frustration and insecurity the biggest weapon you have is a Positive Mindset. If there is a real situation that needs to be resolved and can be, then by all means take action to clean up the mess; but if it’s just your mind replaying previous grievances and keeping you in a loop of cynical thoughts - Smile. Yes, take a deep breath, regain control and remind yourself of what you are thankful for. If your having trouble, then go for a walk, watch a cat video, ask someone to tell you a joke or maybe remind yourself that taking a breath is a gift within itself.
I’m not saying that these steps will make you feel instantly better, but they will shorten the time spent on the down and decrease the opportunities to make the situation worse. Do not ignore the gloom that comes with the ebb and flow of life, let it flow through you instead of dragging you down deeper. Be aware of what is happening, shut down any feelings of guilt, move your body, stand up straight, get back to your routine and appreciate all you have. The gray clouds will pass and the sun will shine, so act as if you always knew they would.
Copyright 2019 Strength & Grace Life Coaching LLC