I know many of you may be feeling anxious and/or in deep empathy with not only what’s going with world events, but also feeling the extra impact on an already stressed mindset.
I want to remind you though, that when you choose to find the light within, you can make a difference in support for your community and choose to have an action mindset.
When we regulate our nervous system and find our center, we can show up in a way to bring healing to the world, did you know by doing the heart breath session on the Manjit app (which is in the free version), we bring our heart into coherence with our brain waves and contribute to the healing energy of the collective consciousness.
We then move into “How can I help myself and my community?” instead of “I’m feeling powerless.”
If you feel pain deeply, remember it’s because your heart is beautiful and kind but also remind yourself that you are not alone and it serves you to connect with your tribe and nurture yourself with easy wellness practices. Here are gentle, natural ways to begin finding your way back to yourself.
#1 HEART-MIND COHERENCE BREATHWORK
The heart breath session from the self-love album is research backed to bring your body into a state of rest and digest. Users and clients report decreased anxiety immediately and long-term benefits when used more than 5 days in a row. If you feel anxious and tend to ruminate this is an easy breathwork, visualization and gratitude session in less than 5 mins.
#2 MOVE YOUR BODY
You don't need to run a marathon. Even a slow 20-minute walk outside in the fresh air can shift your nervous system out of a freeze state. Movement releases endorphins and serotonin which are your body’s natural mood elevators. If walking feels like too much then try gentle stretching or yoga or out on your favorite music and dance or jump around to get your heart rate going. The goal isn't the most intensive workout, it’s simply to remind your body that it’s alive and capable of shifting moods when you are in motion.
#3 NATURAL SUNLIGHT
I always recommend a morning walk for 20 mins outside as early as possible as it regulates your circadian rhythm and you get a little exercise in at the same time. Sunlight directly influences your serotonin and melatonin levels, regulating mood and sleep. Even sitting near a window for 20–30 minutes in the morning can make a difference. If you live somewhere with limited sunlight, a light therapy lamp can be a powerful tool, especially in winter months.
#4 USE YOUR DIAPHRAGM
When we ruminate and despair sets in, our breathing becomes shallow and tight. This is the time to be conscious of using your diaghragm to inflate the lower belly and bring in the abundance of oxygen deep into your lungs. Use all of your lung capacity by starting from the belly and then noticing the sides of the ribs inflating and finally the upper chest rising. Just three breaths like this with longer exhales will signal to your body that it is safe — and safety is the foundation of healing.
#5 NOURISHING WARM FOOD
The gut-brain connection is real and powerful. When we feel low, we often reach for sugar or ultra-processed foods that spike and crash our mood. Instead, try to gently prioritize whole foods — leafy greens, omega-3-rich fish, nuts, seeds, and fermented foods like yogurt or kimchi. Even small nutritional shifts can support brain chemistry over time. In Ayurvedic and chinese medicine the practice is to generally eat warm, cooked foods in the winter. This is a great time in early Spring to eat soups and lightly stir fry vegetables flavored with a variety of herbs and your favourite protein to feel nurtured and grounded from within.
#6 HYDRATION IS UNDERATED
Dehydration has a surprisingly strong impact on mood, cognitive function, and energy. Before reaching for caffeine, try a large glass of water. Herbal teas like chamomile, ashwagandha, or lemon balm also have calming, adaptogenic properties that can gently support the nervous system. I love my coffee but have now made a pact to make sure I sip a large glass of water with lime and salt between every caffinated drink.
#7 JOURNALING IS FREE THERAPY
Journaling creates distance between you and your thoughts. You don't need to write beautifully — just honestly. Try prompts like:
What am I feeling right now, and where do I feel it in my body?
What is one small thing I am grateful for today?
What would I say to a friend who felt the way I do right now?
Getting thoughts out of your head and onto paper can release enormous mental pressure. I love to spoend 20 minutes going on a journaling rant when I'm trying to work something out. Afterwards I realize that I most of the frustration was just keeping that energy inside of me and now looking at it visually from an objective viewpoint makes it more easy to analyze and process.
#8 CONNECT WITH LOVED ONES
Isolation feeds despair. Connection is medicine. You don't have to explain everything or have a deep conversation — even a text to a friend saying “Hey, thinking of you” can break the cycle of withdrawal. If talking to someone in your life feels hard, consider speaking with a counselor, therapist or coach.
#9 MUSIC IS A HEALING VIBRATION
I’ve been posting about #Songoftheday on my social media for years. I choose an uplifting song that will vibrate in my body when I put my headphones on. In the mornings I put on soothing prayers to fill my apartment with the vibration of healing energy. Music has a direct pathway to our emotional brain. Create a playlist that reflects where you want to feel,not just where you are right now. Uplifting, calm, or even melancholic music that helps you process can all be therapeutic. Let yourself feel it fully.
#10 VISUALIZATION
Put your headphones on and listen to a session from the FREEDOM album. Connect to the healing elements of Nature via the rainforest, ocean or summer rain session. Your mind doesn’t know the difference when it comes to real or imagined so condition it to feeled nurtured in a beautiful environment and build this state as more of a default mode.
#11 GRATITUDE
Call someone and tell them you are grateful for them in your life. Write a list of 10 things everynight that you are grateful for. Change the lens through how you see life so even in times of despair you can allow yourself to have balance by reminding yourself that there is truly always something to be grateful for.
These practices are supportive tools, not replacements for professional help. If your despair is persistent or overwhelming, please reach out to a mental health professional. Asking for help is one of the bravest things a person can do. You deserve to feel well and reminded that healing, even when it’s slow and hard, is always possible.
I want to build more programs to help you specific with what challenges you face when it comes to mindset, mindhealth and what habits you want to release. Please let me know- would love to hear from you,
Sending you love, healing and warmth,
Manjit Devgun,
Founder, CEO Manjit App.
(Translation of Manjit = Conquer the mind).