Get It Out: find an outlet to create forward-movement & positive change in your life
When I was in the hospital, one of the silliest parts for me at the time was "creative time.""What are we, in kindergarten?" I thought to myself as we headed into a classroom with long tables; crayons, pencils, watercolors strewn about over all of them as if 5-year-olds had been called out for a fire drill. We were told to have a seat and grab a piece of paper."Today," our chaperone of the day said, "I want you to create a piece that makes you feel peaceful. Feel free to use any tools you'd like. It doesn't matter if you have never drawn, or if you draw every day; there are no bad artists here."I've been drawing my whole life, but had stopped over the last few years because of who-knows-why. It had been a while, but I hesitantly grabbed my tool of choice (a pencil) and got to work.The act of drawing from that place of peace actually brought the experience on. My mind started slowing and clearing, the negative spiral uncoiling slightly as I drifted across the paper.It certainly wasn't my best work, but the feeling I got from it was indeed enlightening.Smart cookies, those therapists in the hospital were. There was something to this act of being creative with an intention that I had yet to fully realize.Months after leaving the hospital, I started realizing how working out made me feel: strong, accomplished and centered. Much like when I drew that day, I found that having this outlet could be a sort of therapy (in addition to my actual therapy of course). Around the same time, I found the therapist who would help bring me out of the darkest stage of my life to where I am today.As I go along this tour, the importance of finding an outlet is becoming blatantly obvious to me. At every single bootcamp, at least one person has come up to me that has been touched by suicide.Many, thankfully, who are actual survivors.I hear every day I teach on this tour, how finding an outlet has saved these lives. CrossFit, yoga, art, therapy; finding a way to get all that destructive energy out is crucial to climbing out of the darkness.And you may be reading, not knowing what your outlet is quite yet. AND THAT IS TOTALLY OK.It took me a while to even realize that fitness was my main outlet. You may not know this, but I started working out for all the wrong reasons ("I wanna be model-skinny!" was my motivation). I only discovered how it made me feel when I started training and helping others change their lives.One of the main topics I hope to bring awareness to with this movement is the importance of "getting it out." If you've joined me at a bootcamp location, you know that I say that a lot while I teach.In order to move past any negativity in your life, you have to find a place to put all that nonsense. You must find an outlet. It won't just magically disappear unfortunately.Now, let's talk about how to start finding the right outlet for you. Below, I'm going to go over the three outlets I know work for people, and how you can get started letting it all out, too.You'll notice that all the outlets I'm listing are active, meaning that you are expelling negative energy to create space for healing and forward-movement in your life.Though passive activities like reading, watching TV, or playing video games are great modes of relaxation, I wouldn't deem them outlets in this sense.
TYPES OF OUTLETS
Physical
My main outlet to keep me happy and centered is–obviously–fitness. I feel the heaviness in my psyche when I don't work out consistently; my outlook starts getting darker, my enthusiasm for life wanes and my motivation to get out and do things turns into an urge to hide under the covers.I run, do yoga and strength train, but there are sooo many options to get active as an outlet. Here are just a few:Walking, biking, skating, surfing, snowboarding, skipping, sprinting, skiing, water-skiing, dodgeballing, CrossFit-ing, swimming, climbing, hiking, hula-hooping, aerobicizing, stair-running, stair-walking, pilates-ing, jumping, and so many more things I can add "-ing" to….The important thing is you just get out of your house/apartment/room and go do something. Sitting and wallowing indoors in that dark space is a surefire way to make it worse. Instead, make the choice to just get out for 10 minutes. It will help ground you back into the world by getting you out of that anxiety-provoking head space and start clearing and calming yourself, so you can move forward.Having a physical outlet can serve to get those negative emotions out. Even though it's mental, it's still energy that needs to go somewhere. It's easier (for me anyway) to channel that energy out through movement than it is through any other form of outlet.You don't have to think very much about it. In fact, in most cases, you have to clear your mind of the clutter to focus on your movements.How do you best use a physical outlet to get the clutter out? Create a focus for the activity you're about to do, and choose the right activity for what you need.Pick a mantra or goal to focus on while doing your workout. If I'm struggling with something in particular, I'll focus on a positively reinforcing thought or mantra throughout my workout so that it serves as an active meditation. For instance, if I'm feeling like I can't handle the load of stress I'm under, I'll focus on this: "I am strong. I can do this."The simpler the mantra, the better. You want as little thinky time as possible, remember?This works with any kind of activity you prefer to do.If the mantra thing sounds to frou frou for you, instead focus on what you're dealing with right now. Make your goal to get all that crap out in this workout.If you're experiencing a lot of anger or frustration, this seems to work really well. Pick an intense workout like heavy lifting, sprinting, or boxing and concentrate on just letting it all out. Push yourself. Challenge how much you can do, and just WORK it.At the end, you should feel spent, but all that energy you just expended will create space to start thinking more positively and take steps forward with your recovery.
Creative
Like I realized in my mini art sesh, using your creativity as an outlet can help center you in a productive, encouraging mindset.What kinds of creativity can you draw from? All of them. Seriously.Here are some examples:Drawing, painting, photographing, writing, acting (though watch out for taking on roles that perpetuate negative situations, especially if you're looking to heal), singing, playing an instrument, public speaking, graffiti-ing (you didn't hear that from me), dancing, designing, scapbooking/vision-board-ing, and tons more...The benefits from creative outlets are multiplied when choosing to create with the intention of healing. The more you focus on that intention, and create from it, the easier it is to use art as a deliberate outlet.Use my example from the beginning of this post as a guide. If you're working to rid your life of unnecessary anxiety or anger, try creating with the intention of peace. For depression, try creating images of things that bring you joy. For worth or confidence issues, create from a place of knowing that you can do no wrong. Just try it; no one has to know that's what you're doing. :)
Therapeutic
Yay, therapy!!!Now, you all know how big a proponent of therapy I am, whether you think you need it or not. I think it's always helpful to have an unbiased opinion who is educated in making you feel better to bounce your worries and hangups off of.In addition to counseling, however, there's a lot to be said for talking with supportive friends and family as well. The important thing to remember when you're going into these situations is that not everyone will understand what you're going through, and so if this person doesn't, that's ok. Maybe save these talks for people who can empathize and want to help.Talking it out is so important for us as human beings. We have long-term memory and if we don't find closure with the issues we're facing, or refuse to deal with them at all, they'll find another time to come rupturing out of you in one big fiery ball of fury. Do yourself a favor and save your coworkers/family that outburst by talking about it before it gets to that point.So what is the best way to utilize talking it out as an outlet? Here are some of my recommendations:
- Find a counselor you mesh well with. You should feel like you want to open up to this person. He/she should work with you on price if that's an issue, and make you feel comfortable talking about anything you want to talk about. If you don't feel that way after a couple of sessions, try out someone else. All good therapists know that not everyone will mesh together perfectly. Don't feel bad- staying wastes both of your time.
- Go into your counseling sessions with an intention. Keep a journal (mental or physical) of what is bothering you throughout the week. Repetitive thoughts or feelings that come up are good to mention when you first go in, so that your therapist knows what to ask you and how to help you. You'll get the most bang for your buck this way. ;)
- If talking to a friend or family member, let them know up front how you want them to react. Do you want them to simply listen? Do you want their advice? Do you just need some encouragement? If you mention this before you start talking to them about what you're struggling with, they'll know right away how they can help you best, instead of immediately blurting out their opinions or staying silent when all you need is some advice.
WHICH ONE IS FOR YOU?
Good news: you don't have to choose! Outlets are not exclusive. In fact, for best results, I recommend utilizing all of them. I work out, write, and talk openly to friends and my Dr. Pam regularly. I believe it's this trifecta that has kept me in such good mental and physical health consistently for as long as I have been.Also, find the creativity in your physical outlet; I love getting creative while I teach bootcamps and train. I make up new moves, I name them horrible ridiculous things, and I tailor moves per the person I'm working with. Sure, it's not Michelangelo's David in workout form, but I still consider it art what I do with clients and classes.Similarly, if you're doing yoga, why not find the beauty in each movement you make? If you're doing wall balls in CrossFit, why not see just how artistically you can smash that thing? Make perfect form your art form.You, yourself, are a piece of art. You, my unique snowflake-of-a-friend, are a light in this world that is not found in anyone else. Share it. Get it out.If you're reading this eeeeeearly in the morning and you live in or near Boulder, please come on out to the event at lululemon athletica Boulder this morning at 8 am! If anyone is interested in coming to a Boulder Movement Meetup, message me or comment here and we'll set up a time and place for tonight. If not, I hope you can make it down to Denver on Saturday for a special combo event at iLiv Yoga. Details below.
Here's what's coming up for 30x30:
BOULDER 3-28lululemon athletica Boulder1750 29th Street #1046Boulder, CO 803018 amMovement Meetup to follow if there's interest. Contact me if you're coming!DENVER 3-30iLiv Yoga2780 East 6th AvenueDenver, CO 8020612:00 pmMovement Meetup1:00 (same space as bootcamp)MINNEAPOLIS 4-1/4-2lululemon athletica West End1639 West End BlvdMinneapolis Minnesota 55416Monday morning at 6:30 amMovement MeetupBull Run Coffee3346 Lyndale Ave SMinneapolis, MN 554087:00 pmBonus Bootcamp with Lisa Van Ahn!The OM Collective3350 Lyndale Ave SMinneapolis, MN 55408Tuesday morning at 6:00 amCHICAGO 4-4lululemon athletica Rush Street930 N Rush St.Chicago Illinois 606116:30 pmMovement MeetupTempo Cafe6 E Chestnut StChicago, IL 606117:45 pmMILWAUKEE 4-6Moct240 East Pittsburgh AvenueMilwaukee, WI 5320410 amMovement Meetup Special Event!Screaming Tuna106 W Seeboth StreetMilwaukee, WI 5320411:30 amClick here to see full details of all cities along The 30x30 Project Tour route.