Toolkit for Navigating Stressful Seasons

Maybe it was Mercury in retrograde, maybe it was because I told my therapist how well life’s been going lately, but one thing’s for sure: the universe decided to test me in August. 

Just one month before I was sitting down with my therapist talking about how good and balanced I’d been feeling, and couldn’t help but feel like that was sending a sign to the universe that I was ready for another test. And then, I got a jury summons in the mail.

The experience ended up being one I’ll never forget. It was transformative in a way I haven’t felt since I lost my grandmother. I’ll even say, it was traumatic. In conversations with close friends and loved ones since, I’ve realized what an important, and yet deeply flawed system it is. I’ve come to realize how little we are prepared for such an event, emotionally and mentally, and even with all of my tools, it was exceedingly hard to navigate. 

And to be honest, I’ve felt particularly alone in my experience of jury duty, and sort of confused at why it affected me so deeply. In doing some research, I found that only 5-10% of people summoned are actually placed on a jury, and I don’t know anyone who has had an experience like mine (except for the other beautiful, wonderful humans I went through it with.) 80% of people have certainty as a primary need, and going into this experience I was anything but certain. First I had to acknowledge that it was okay that it was so challenging for me, even if it hasn’t been for others.

In addition to this, I’ve been navigating a lot of unexpected emotions, change and new challenges this month. I hesitated to even share this now, as I am still processing and going through it, but I want to share this in case it can help anyone else navigating a tough period. And, in a way, disprove a belief I’ve held that you have to be fully ready before sharing what’s on your mind. I’ve also come to learn that healing happens in community, when we can connect and share our experiences.

One of the most impactful things I’ve learned from my client, Britt Piper, SA survivor, somatic practitioner and trauma expert, is that the goal of nervous system regulation is not to stop feeling; it’s to expand our capacity to be with our emotions. The goal is to ride the waves of our feelings, find safety in the body, and create resilience in the process of accepting our emotions versus shutting them down.

In fact, I took so much of what I’ve learned from Britt about the language of the nervous system during this experience. I relied on the techniques I’ve learned from her in moments I felt myself slipping into panic and overwhelm, the definition of trauma playing in my head, “Trauma is any experience that is too overwhelming for your nervous system to handle.” 

Most of us aren’t taught how to self-regulate our emotions and navigate stressful situations without dissociating or shutting down. So, it only felt right this month to share my toolkit for navigating stressful seasons.

Nervous System Regulation 

Britt has helped me learn how to connect with and listen to what my body is telling me. Trauma lives in the body as a feeling, not a thought, and if we can get quiet enough to listen, our bodies have so much valuable information to share. For example, in deliberation during the trial, the butterflies in my stomach and my tingling hands told me I was venturing towards a panic attack, so I looked out the window. I observed the boats on the glistening water in the bay, took some deep breaths, and immediately felt more calm. This is called orienting, a type of resourcing Britt teaches in her somatic-based (“soma” meaning “body”) program. By engaging your senses in this way, you help your body recognize that you are safe in this moment, which can help to calm your nervous system and bring you back to a state of equilibrium. 

I also have been spending a lot of time co-regulating with my husband and pets. Co-regulating is an amazing tool for nervous system regulation because it leverages the inherent human capacity for connection to create a sense of safety and calm. Co-regulation involves using another person's calm and regulated nervous system to help bring your own system into balance. This can happen through touch, eye contact, tone of voice, or simply being in the presence of someone who is calm and grounded.

If you’re interested in somatic work, I highly recommend following Britt on Instagram and even watching her free 2-day mini course, the Somatic Recovery Roadmap.

EFT Tapping

A few weeks before the trial took place I signed up for Mode the Method, a mindfulness and wellness app created by Stephanie Flockhart, designed to help users cultivate balance, awareness, and personal growth through a variety of guided practices. For the first time, I’ve been experimenting with Emotional Freedom Techniques (EFT), commonly known as "Tapping." It is a form of energy psychology that combines elements of cognitive therapy and exposure therapy with acupressure. It involves tapping on specific meridian points on the body—similar to those used in acupuncture—while focusing on a particular issue or emotion. EFT is used to help reduce stress, anxiety, and emotional distress, and can be applied to a wide range of physical and psychological issues. The app is really easy to use and this modality feels like a more active type of meditation that resonates with me. I used this before and after trial each day to disconnect and release energy.

Elevations/Meditations

I also have been loving Stephanie’s guided elevations in the app. She has elevations for abundance and manifestation, body and wellness, beauty and self-care, relationships and connections and more. I’ve been using the elevation for connecting to my elevated self, and during the trial, guided meditations to calm my nervous system between sessions. It encourages breathwork and deep breathing, which was another tool I leaned on consistently during the trial.

Embracing Rest

During really emotional times, I have less energy than usual, even when I’m getting plenty of rest. So, instead of pushing myself to wake up early to workout – leading to even more stress – I opted for taking things slower and just taking short walks outside when I could. I knew it would be a short timeframe in the long run, and that intuitively I needed to focus on just getting through each day as grounded and calm as I could be. 

Mindful Movement

When I started to reemerge from the post-trial haze, I was ready to go back to the gym. However, a persistent injury made it uncomfortable for me to continue lifting weights or doing high intensity workouts. It was frustrating to say the least, because I knew the physical release was so needed after all the adrenaline that had built up in my system, but I was forced to surrender to what my body was telling me. I opted for long walks outside with the pups, and getting a massage to relieve tension and stress.

I knew that feeling guilty for not getting back in my routine would not serve me, so I told myself that it was okay to do what I needed to do in the short term to make sure I was healthy and strong in the long term. If 80% of the year I’m in a good routine with my workouts, during the 20% where I’m not physically or mentally well, I completely remove guilt and allow myself that freedom to change what taking care of my body looks like. This mindset shift has been huge for me the past few years in accepting and honoring my needs!

Eating Nutritious Foods

One way I can take care of my body when I’m unable to physically move as much is through eating nutritious foods. I have been loving smoothie bowls lately, since I find in high stress times that I lose my appetite. Smoothies are a great way to get in all essential nutrients and fuel the body properly, also contributing to a regulated nervous system. My favorite smoothie combo is frozen berries, frozen riced cauliflower, Ancient Nutrition bone broth protein, almond milk, almond butter and spinach. Sometimes I’ll add granola, fresh berries and cacao nibs. Spinach, cacao, and almonds are known for their ability to help regulate the nervous system by promoting relaxation, reducing stress, and supporting overall brain health.

bliss blow from parakeet cafe on the beach

During the week of the trial, I also added vanilla collagen to my coffee in the mornings and carried my favorite protein bars and snacks with me. I preferred to eat smaller meals, and since I wasn’t working out as much (+ the stress), I wasn’t as hungry.  You can find my favorite protein-rich snacks in this blog post! When I got home at night I tried to eat protein dense meals with veggies or even overnight oats with protein. I craved satiating comfort food, and again did my best to listen to and honor what my body needed in this unique time.

Journaling & Expressing Emotions

Since the experience, I have been writing down my thoughts and emotions to get them out of my head, and expressing how I’m truly feeling to my loved ones. Even if they can’t relate or don’t know what to say, getting out my feelings instead of holding them in has been so important. I’ve also let myself cry when I need to cry, and tried, again, to eliminate any judgment around how sensitive I am (it only makes things worse to reject myself).

By sharing and processing my truth in real time, my hope is that I am able to get back to a place of regulation faster than I used to be able to when I would avoid my emotions and dissociate. And in full transparency, I have found myself more addicted to social media and mind numbing TV. As I shared earlier, I am still in process and working through it. I don’t want to put a timeline on when I’ll “be better” and am trying my best to honor where I’m at and be patient with myself. I’m always relearning that letting go of expectations and self judgment is a critical part of healing. 

Giving Back

The trial process left me feeling helpless and powerless, and in thinking about some meaningful action I could take, I donated to CASA: court supported advocates for children in foster care or navigating the court system. If you feel called to contribute to help children in unimaginable situations, click here. If you know of any other organizations doing similar work, let me know and I can add it here!

Mindset Shifts

Another huge takeaway from the experience was that I already have all I need and more. It’s easy to be distracted by social media and comparing ourselves to others that we forget that if we’re lucky enough to have our basic needs taken care of, we are so fortunate. So many people in our country and around the world aren’t able to afford what I take for granted every day. It’s too easy to turn a blind eye and not face this harsh reality. In seasons where you may not feel good enough, remember that you can change your entire perspective by noticing all the things you already have. A daily or even monthly gratitude practice can be life changing. If you can relate, leave a comment on this post.

I also tried to focus on the good aspects of the experience. I leaned on how comforting it was that I was going through it with 11 other people. I went into it knowing no one, but came out of it with new friends. I enjoyed putting on outfits that weren’t workout clothes every day. I was glad the courthouse downtown is brand new and has floor to ceiling windows in the entire building. I was grateful I could afford parking downtown to drive myself every day, and listen to music (and cry) on my commute. Plus, now I have a brand new outlook on what matters in this life, once again.

Final thoughts: we can do hard things.

My family asked why I didn’t try to get excused. Unfortunately I didn’t feel like saying I was an empath/Highly Sensitive Person would do the trick. Plus, I wanted to do my civic duty. I felt like I needed to face this challenge. Something in me knew that I had to face this really hard thing to grow and continue becoming the best version of myself. It reminded me that on the other side of heartache is a rediscovery of joy and gratitude in the little things, an insanely rewarding gift. I have realized that, oddly, I become kinder when I’m sad? It’s a weird, beautiful transformation that grief and pain offer. This is the magnificence of the human experience. 

I always find comfort in remembering stressful seasons are just that —seasons. They won’t last forever. I’ve also learned that anything that breaks us down also serves to build us back up into better, more resilient, more compassionate versions of ourselves. It’s never for nothing.

If you’ve been through a stressful season recently and Mercury in retrograde got you, too – I hope even one of these tips can help you come back home to yourself. If you’d like to connect with me about anything I shared here, feel free to send me an email (jules@julesthompson.com) or reach out on Instagram @jusevson! I hope you know you’re not alone, your emotions are valid, and you deserve to find ways to process them that promote true healing. I’m sending you so much love through this journey!

P.S. This blog post was inspired in part by this podcast episode by Transform: Toolkit to Navigate Bad Days

Travel Wellness Guide: Tips for Staying Healthy and Energized on the Go

I love to travel, but it can take a toll on your health and energy levels. I always aim to be proactive with my health to make sure I can be fully present, enjoy my time wherever I am, and make sure when I get home I can hop right back into my routine. I find the more consistent I stay with my eating habits and workouts, the easier it is to reintegrate when I get back.

Whether you’re heading somewhere for work or vacation, these 7 travel tips will help you stay healthy, fueled, and ready to make the most of your adventure!

1.Boost Your Immune System

Staying healthy while traveling is way harder than it should be these days. I focus a lot on immune system support when I travel, starting a day or two before I leave sometimes. Here are some tips to boost your immune system:

Golden Milk Latte with almond milk @ Frothy Monkey in Nashville

• Ginger Tea and Golden Milk Lattes: Start your day with a cup of ginger tea or a golden milk latte. These beverages are packed with anti-inflammatory properties with ginger, turmeric, cinnamon, local honey, etc. that can help ward off illness, reduce inflammation from travel or settle an upset stomach. Ginger chews are also great for nausea.

• Peppermint Tea or Saje Peppermint Roller: I always keep peppermint on hand for tummy aches or nausea. The Saje Peppermint roller is amazing for headache relief! I put it on my forehead and the sides of my neck. It will tingle and offer a cooling effect!

• Immune-Boosting Shots and CBD Drinks: Incorporate ginger shots, turmeric shots, and CBD-infused drinks like Recess into your routine for an extra health kick and nervous system support. I usually can find them at a grocery or health food store.

• Superfoods: Add superfoods to your smoothies like spirulina or enjoy an açaí bowl for breakfast. These nutrient-dense foods can help keep your immune system strong. You can also opt for fresh fruit and produce local to the region you’re in for antioxidant support!

• Local Honey: Consuming local honey can help your body adapt to new environments and reduce the risk of allergies.

2. Stay Fueled

Keeping your energy levels up is essential, especially when dealing with new time zones and long travel days. I always travel with snacks so I don’t get hangry and try to do at least one stop at a grocery store to make sure I have what I need to feel my best throughout the trip.

• Elite Plane Snacks: Snacking on the right foods can make a huge difference in how you feel during and after your flight. Here are some elite plane snacks I’ve been loving:

Siete is my favorite brand of snacks! Whole ingredients and no seed oils!

• Nuts: A great source of healthy fats and protein. Everything bagel nuts from Trader Joe’s are incredible!

• Simple Mills Almond Flour Crackers: Made with wholesome ingredients and perfect for a crunchy snack, I always have these with me when I travel

• Chomp Sticks: These meat sticks are high in protein and easy to pack. My favorite is the beef flavor, and you can always buy them in bulk from Amazon.

• Aloha Protein Bars: These bars provide a good mix of protein and fiber to keep you satisfied. My favorite flavor is the chocolate caramel pecan.

• Remedy Protein Beverage: A convenient way to ensure you’re getting enough protein while on the go and available in most grocery stores. I even found some at the Nashville airport recently!

• My secret travel weapon if I’m eating out a lot and not getting enough fiber or greens is Smooth Move tea to reduce discomfort and bloating. IYKYK.

• Eat Well: If you’re staying somewhere with a kitchen, take advantage of it. Stock up on healthy snacks and ingredients for your favorite meals. This will help you stick to your dietary preferences and avoid unhealthy temptations.

• Protein-Forward Meals: Opt for meals that prioritize protein to keep you full and energized. Seriously – add protein to every meal. Avocado toast with a hard boiled egg is a delicious and nutritious option to start your day and pretty easy to find anywhere. If you want more insight on why protein is so important and how to get enough in while traveling, check out this podcast: Kelly Leveque’s Ultimate Guide to Summer Wellness

3. Prioritize Rest

Getting enough rest is crucial for maintaining your health while traveling.  I know it’s so tempting to be constantly making the most of wherever you end up, but it’s so important to take some time for yourself each evening to unwind. Take some time for yourself each evening to unwind. Whether it’s reading a book or practicing meditation, make sure you have a calming routine. Also, aim for quality sleep each night. Use sleep masks and earplugs if necessary to block out light and noise. I usually find a white noise recording on Spotify or travel with a small white noise machine. If you’re having trouble sleeping while away, try these Lemme Sleep gummies! Be warned though: they’re super powerful. I only take a half of a gummy.

4. Support Your Body with Supplements

Consider adding these supplements to your travel routine to stay healthy:

• Magnesium: Helps with relaxation and muscle recovery.

• Elderberry: Known for its immune-boosting properties.

• Ashwagandha: Helps manage stress and supports overall well-being.

• Turmeric and Cinnamon: Add these spices to your coffee for their anti-inflammatory benefits.

• Spanish Black Radish: Supports liver health. Your liver is your detox organ, and if you’re traveling you’re likely in contact with more pollutants and toxins than normal. Supporting liver function is helpful to combat a toxin overload!

• Immunity Spray: Immunity sprays can provide an extra layer of protection against germs, and I’ve been loving this one.

5. Stay Hydrated

Hydration is key to feeling your best. My go-to electrolytes are LMNT or Ultima (passionfruit flavor duh) because they taste great and have 0 sugar. These electrolyte supplements can help you stay hydrated and maintain your energy levels. Note: check with your doctor before consuming LMNT because it’s pretty high in sodium.

6. Reduce Sugar and Alcohol

I am all for letting loose and enjoying yourself on vacation, but if your body is run down, sugar can further weaken your immune system. Cutting back on sugar and alcohol can help you stay healthy and feel better overall. If you do consume alcohol, opt for drinks without a ton of sugar or limit yourself to 2 drinks per day. Make sure to hydrate well and consider using hangover patches to mitigate the effects. I use a brand called The Good Patch - Rescue but there are many out there to choose from. And don’t forget what I said about rest! Getting enough sleep is essential for recovery. 

7. Move Your Body

Staying active while traveling can help you feel energized and reduce stress. It’s great to do with friends and family, and gives you an opportunity to try something new and make great memories! It also makes it easier for you to get back into your workout routine when you get home. Here are some of my favorite ways to incorporate movement when I travel.

I spy cute little deers across the pond!

• Nature Walks: Explore your destination by going on a nature walk. Fresh air and sunshine never disappoint!

• Mall Walks: If the weather isn’t great, walk around a local mall to window shop, stay cool, and on your feet.

• FORM App: I love using this app for quick and travel-friendly workouts. Most require no to minimal equipment like bands or ankle weights that are easy to pack for trips. They range from 20-30 minutes so they’re super easy to fit into even a busy day. 

• New Workout Classes: Try a workout class in your destination to mix things up. I love to try out new gyms or fitness methods in the location I’m visiting. I usually gravitate towards pilates or boxing, because it’s different from what I do at home!

My goal while traveling is to feel great before, during and after a trip! By incorporating these travel hacks into your routine, you can maintain your health, energy, and overall well-being, no matter where your adventures take you. I hope this helps you make the most of your journey and be as present as possible!

So in summary…

1. Boost your immune system with herbs like turmeric and ginger

2. Stay fueled with fresh, local, protein packed meals

3. Prioritize rest

4. Support your body with supplements

5. Stay hydrated

6. Reduce sugar and alcohol intake

7. Move your body!

If you want more travel tips, I loved these podcast episodes:

The Dream Bigger Podcast: Solo Episode: Post Flight Reset Routine, Pilates By Amanda Mexico Retreat Recap, Travel Tips, & More

Transform: How to Master Your Travel Routines with the Samis

it’s okay to do nothing

Hi, I’m Jules and I’m a recovering productivity-addict. My twenties were spent hustling, over performing and people-pleasing. After experiencing a special cocktail of burnout and immense grief at the end of my twenties (thanks, Saturn Return), I was inspired (more like unwillingly forced) to confront my adamant avoidance of rest and my beliefs around when I was allowed to do nothing.

Ever since learning this valuable lesson of embracing rest, I became more in tune with my intuition and my body. This allowed for more peace and ease in all areas of my life. No longer was I striving for perfection or to work a certain number of hours to feel fulfilled. I was happy just being me – and that’s a feeling I’ve been trying hard to hold onto.

Whenever I feel resistant to rest, it’s usually a sign I need it most. Rest can look different for everyone, and for the sake of providing some tips for low-key summer enjoyment, I’ll amend rest to also include “recharge” or “rejuvenate.” Here are some ways I’ve learned to embrace rest and incorporate do-nothing time into my routine. Then, I’ll share some low-lift activities I’m leaning on this summer!

Do-Nothing List

Read

Some books that have helped me learn how to rest are 101 Essays That Will Change The Way You Think (I think I gifted this to all my girlfriends last year), Empath Survival Guide and Psalm for the Wild Built. The key to reading consistently is to find a genre you love. There are so many flavors of books out there! I love starting the day with a more self-development or inspiring book, but before bed I like to read my fantasy novels.  I am currently in the middle of three different series – oops. Find me on Goodreads if you want more recommendations!

Watch Podcasts on YouTube

This has become my new favorite life hack. I’m scratching my “lay on the couch and rot” itch while also learning something or hearing from someone I admire. Some of my favorites are: What’s the Juice, Move with Heart, Call Her Daddy, Working Hard, Hardly Working, The Diary of a CEO and Let’s be Honest with Kristin Cavalleri.

 Stretch

I like to keep my yoga mat handy so I can drop down while watching aforementioned YouTube podcasts and do some stretching! To be honest, I could definitely do this more. Every time I do make time for just a few minutes of stretching, I can tell immediately how my body thanks me.

Spend time outside

Last weekend we got out the plastic kiddie pool we got for our dog Xenon and nudged it against our outdoor couch. It was the perfect way to cool off our feet while lounging in the sun in the driveway. I put on a playlist and had a grand time doing nothing but watch Xenon play with a butterfly. Did I have things I should have been doing? Yes. Was doing nothing more important even still? Based on the cues my body and mind were giving me, also yes.

Red light therapy

One of my favorite new wellness hacks is putting on my red light therapy panel and showering at night before bed. I do my whole evening routine in front of the panel for 15 minutes. Red light therapy is said to help with inflammation in the body, reduce fine lines and wrinkles and promote better sleep! I have a friend that meditates in front of it for 15 minutes. Either way, it requires stillness and darkness, so I love it’s gentle nudge to do nothing.

Dance around the house

This might be a bit niche, but there’s no better way to loosen up and bring some joy into your life than dancing around the house. Pick your favorite song, put it on and dance your little heart out. It will boost your mood and your heart rate! My current summer jam is Supersad by Suki Waterhouse. Dance along with me

Focus on gratitude

Forcing yourself to rest can be hard, and sometimes in the process those old patterns pop up of “I am not enough. I am not doing enough.” It may seem simple, but every time I mentally spiral, I switch my thoughts to gratitude. I think of all the things I am so grateful for. This helps me realize that there’s really nothing to worry about, and helps me bounce back from making a big deal in my head over absolutely nothing.

Do Something Fun List

For the days when you're in a funk and need to do something to get out of it, here are some things that fill my cup that don’t feel too overwhelming. These are all activities that are pretty low lift and give almost instant gratification! 

• Try new restaurants and coffee shops: my current favorites are bica (Portuguese cafe) in Normal Heights and I’m always bringing guests by The Lafayette for drinks or simply to soak in the vibes.

• Go to the beach alone or with friends: Find me in Del Mar most of the time, but I also love Coronado Island!

• Go on a solo walk

• At home pilates class with the FORM app

• Journal

• Redecorate my home: I love moving my current decor around to give new energy and life to the space!

• Cook or bake: This is a great time to incorporate a kitchen dance party if you ask me!

• Get a massage

Remember that you are so deserving of do-nothing time. You aren’t a machine, you’re a human with lots of feelings and needs beyond what you can do for others. If you want to order groceries for delivery instead of going to the store even though you’re perfectly capable or even have the time – do that. If you want to skip a workout to read or rest – do that. The best way to build self-trust and connection is to listen to what you truly need in the moment and give it to yourself. Don’t try to override your natural instincts with “shoulds.” It does get easier the more you do it, and you can prove to yourself that doing-nothing is one of the best ways to take care of yourself.

I’d love to know what your relationship to rest is like, and how you’re embracing rest this summer!