Welcome to Day 7 of the Hormonal Health Challenge here on Insight Timer.
Hormonal changes can affect how you feel,
Think and get through the day.
Today we'll explore a simple strategy to help you feel more supported through those changes.
Let's jump in.
Hello,
Beautiful.
I'm so grateful you're here with me right now.
I'm Katie Kramitzos,
And together we're on day seven of the Hormonal Health Challenge on Insight Timer.
As our hormones evolve during this season of life,
It is very common to feel like we've lost a bit of control over our emotions,
Especially anger.
As a matter of fact,
When I told my husband that I was asked to guide you through a session with Insight Timer about rage and frustration and irritation,
His reaction was,
Why?
Do they know what happened this weekend?
My volcano erupted.
That's what I call it.
When annoyance turns into frustration,
Frustration turns into irritation and irritation turns into rage that bursts out of me like hot lava.
And it all seems to happen in microseconds.
I'm sure you felt this too.
Perhaps when your spouse asks you a simple question,
Or your kids are playing a little too loudly,
Or someone is driving too slowly in front of you.
My volcano erupted as I was vacuuming up bird food on the floor for the 8,
000th time.
But it's not actually about the event,
Right?
It's about the feeling of thoughts,
Tension,
And energy inside of you that crescendos into a burst of hot lava that feels out of your control.
So today,
I want to give you something incredibly simple that you can use in those moments.
A pause.
Just a little bit of space between what you're feeling and what you do next.
So wherever you are right now,
Allow yourself to get comfortable.
And if it feels good,
Close your eyes.
And take a slow,
Deep breath in.
And then exhale.
Again,
Breathe in.
And breathe out.
One more time as you feel your body soften.
And relax.
Now see if you can imagine a moment of irritation that you've had lately.
Or maybe one that occurs often for you.
Maybe someone says something that gets under your skin.
Or something isn't going the way you want it.
Maybe this is a moment when you are overstimulated and tired.
Just notice what happens inside of your body.
Maybe there's heat in your chest.
Ringing in your ears.
Tension in your shoulders.
Maybe your heart's beating a little faster.
Where your stomach is tightening.
Just notice.
Without judgment.
Without a need.
To make any of it disappear.
And now.
Stop.
Just stop.
You don't have to answer.
You don't have to send the text.
You don't have to solve anything.
You don't have to react.
In this moment,
You can simply stop.
Now,
Take a breath.
Slowly breathe in through your nose.
And exhale through your mouth.
Breathe in.
.
.
Breathe out.
Let your breath create just a little more space inside of you.
Because sometimes that's all we need.
Not really to make the anger disappear.
But to create enough space so the anger isn't making the decisions for us.
Now,
Observe.
What's happening inside of you?
Where do you feel the anger or irritation?
Maybe you can even quietly name it.
I am angry.
I am overwhelmed.
I've had enough.
And then gently ask yourself,
What do I need right now?
Not what's wrong with me or why am I acting like this,
Just.
.
.
What do I need right now?
Maybe you just need some space,
Some quiet.
Maybe you need some food.
Or some sleep.
Maybe you need to move your body.
Or ask for help.
Listen.
Your anger may have something to say.
But you don't have to let it speak for you.
Now,
Proceed.
But proceed slowly.
From this slightly calmer place.
And ask yourself,
What do I want to do next?
Pausing doesn't ignore anything that's here.
That simply means giving yourself the chance to choose your response.
Instead of letting the intensity of the moment choose it for you Now,
Place your hand on your heart.
And let's take a final deep breath together.
And as you breathe out,
Feel yourself rooted down deep into yourself.
Solid,
And present.
Thank you so much for being here with me today.
Tomorrow is our final day of the challenge.
And it brings something a little warmer.
Kindness directed.
At your body.
And a look at everything that you're taking with you.
I'm giving you a giant hug.
In sending you so much love,
Beautiful.
Namaste.
