Are You An Empath?

Are you carrying the weight of the world and not realizing it? Empaths are not just “noticing” others’ feelings, they are absorbing these emotions. 

During these unprecedented times, it may feel like you need to stay productive and heal others, because you understand that we’re all in this together – which can leave you with “compassion fatigue”. It’s an empath’s nature to want to put others first, especially when other people are in need of our help or are suffering. If you’re constantly absorbing emotional information from others (or from the news), it can be hard to realize your own thoughts and emotions vs. what you’re feeling and holding onto from others. 

In other words, people’s problems or pain become your problems or pain.

Because empaths feel the emotions and energy of others in an overwhelming way, they have to carefully manage their emotions and practice a lot of self-care to avoid constant emotional fatigue. Understanding and acknowledging your empathic nature is the first step in self-care so that you can protect your own energy and emotions going forward.

Taking care of yourself is productive. It’s okay to put you first. 

So, when was the last time you did something for yourself and said ‘no’ to unnecessary obligations?

Milk Alternatives

Over the past few years, we’ve seen an increase in non dairy substitutes for milk. Most grocery stores carry a range of types and brands of milk alternatives, coffee shops offer beverages with soy, almond, coconut, and oat milk, and there are plenty of recipes out there on making your own nut, oat, or seed milk. 

Many people are switching away from cow’s milk due to a milk allergy, lactose intolerance, dietary restrictions, and potential health risks. Did you know that around 75% of the world’s population is intolerant to the sugar found in milk called lactose? Other people stay away from milk for ethical or health reasons, like being vegan or wanting to avoid ingesting potential hormones or antibiotics in milk. Some people switch to alternative milk options because they simply prefer the taste. Whatever your reason for exploring non dairy substitutes for milk, read on for potential swaps. 

Soy Milk

Soy milk offers similar nutrition to cow’s milk. It is a plant-based source of high-quality “complete protein,” meaning it provides essential amino acids. Soy products are somewhat controversial, in that they contain isoflavones, which can affect the way hormones function in the body. 

Almond Milk

Compared to cow’s milk, almond milk contains ¼ the calories and about ½ the fat. Almond milk contains Vitamin E, made up of antioxidants that can protect the body from free radicals. One downside to almond milk is that it contains a lower concentration of beneficial nutrients found in almonds, because the majority of almond milk is made up of water.   

Coconut Milk

Coconut milk is low in protein and carbohydrates, making it a good option for people looking to reduce their carbohydrate intake. The majority of calories in coconut milk come from saturated fat, including medium-chain triglycerides. Some research shows that these fats can help with weight loss and improve blood-cholesterol levels, while other research indicates that coconut oil may raise levels of total and “bad” cholesterol. 

Oat Milk

Oat milk has large amounts of total fiber and beta-glucan, a type of soluble fiber that binds to cholesterol to help lower LDL cholesterol and improve heart functioning. 

Hemp Milk

Hemp milk is high in protein and provides essential amino acids, including the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid, which the body cannot make on its own. 

There are many other milk alternatives available, each one possessing pros and cons based on your needs and what your body can tolerate. When purchasing a non dairy milk substitute, be sure to read the labels, because many options contain added sugar and gums to improve texture. The cost of different brands and varieties can also range significantly. If you’re interested in making your own nut, seed, oat, rice, etc. milk at home, take a look at these recipes: https://minimalistbaker.com/guide-making-dairy-free-milk/

References

https://www.healthline.com/nutrition/best-milk-substitutes#section11

Connecting With Loved Ones Virtually

Our need for connection is hardwired into us. Collaboration and cooperation was vital in helping early humans survive harsh environmental circumstances. While we may no longer need others to protect us from being eaten by a lion, we still crave interaction with others, as it keeps us mentally and emotionally healthy. Human connection allows us to grow and develop meaningful relationships. We are all probably feeling some of the disconnection that has occurred as we quarantine and practice social distancing, knowing that our typical way of being with others has changed. If you’re noticing feelings of loneliness setting in, be gentle with yourself. Consider trying out some of these creative suggestions for staying connected with others in a virtual format!

Book Club

Books give us so many opportunities to learn new things, reflect on important topics, and can spur lively discussion. Being part of a book club is a great way to have consistent contact with your loved ones, and talking about the book of the month gives a focus to your time together. Search online for book club question suggestions specific to the book you read, or use this list for inspiration: https://www.oprahmag.com/entertainment/a31047508/book-club-questions/

Virtual Dinner Parties

Choose a platform that works for you (zoom, FaceTime, Skype, etc.), pick a start time, and invite your loved ones to dinner! Some people may still be in their kitchen cooking, others might be sitting down to eat, but everyone will be connecting over food and conversation. 

Online Meditation and Mindfulness Practices

Sometimes it can be challenging to motivate ourselves to practice mindfulness and meditation on our own. We get busy with other tasks and it can feel challenging to set aside quiet time. By participating in a scheduled meditation, you might feel more connected and willing to prioritize this practice. The Christine Center in Willard, WI offers free online meditations Monday-Friday at 8:45am and 5:00pm: https://christinecenter.org/christine-center-online-daily-meditation/

Virtual Karaoke, Game Nights, and Playdates

Instead of thinking of all the things we can’t do in person right now, try shifting your mindset to ways in which we can still be social. Social events that typically happen at other people’s homes can be replicated through a virtual meetup. Try playing games like 20 questions, 2 Truths and a Lie, charades, and other interactive activities.

FaceTime Hang-outs:
+ cooking dinner together
+ take an online class together, YouTube or online studio (yoga, zumba, african dance workout, etc)
+ watch a movie/tv series together 
+ eat dinner together or meet-up for lunch
+ have coffee/tea date 

Outdoor Hang-outs:
+ meet up for a walk in the park/forest/trail
+ host a bonfire
+ parking lot meet up (stay in your warm car and chat with windows down)

When you notice yourself missing others or feeling lonely, try to schedule an opportunity to connect with loved ones, even if it’s through a phone or computer screen. 

References

https://www.latimes.com/entertainment-arts/story/2020-03-19/coronavirus-tips-virtual-bookclub-game-night-dinner-party

https://www.psychologytoday.com/us/blog/emotional-nourishment/201612/why-we-need-each-other