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How to Embrace the “Power of the Pause”
Wellness
Published Friday Aug 10, 2018 by Dr. Ellie Cobb

How to Embrace the “Power of the Pause”

Meditation
Expert Advice

I’m a high energy individual. My days are often spent packing as much as humanly possible into every hour. I have many passions, interests, commitments, and ideas that keep me in a perpetual state of striving, accomplishing, doing—and for most of my life, I have dealt with stress by doing more. 

Many years ago when I suffered a sports-induced injury, I lost my primary coping mechanism of exercise. Suddenly, I could not do the physical activity that my system had learned to rely on to be well. That’s when I turned to meditation, a coping skill that requires no action, no activity, and no doing. As I began to sit in silence regularly, I realized I was learning to just be. Over time, I have continued to learn that practicing the art of “being” allows me to maintain the high energy and multi-passionate parts of myself without feeling frantic or overwhelmed. 

As a Holistic Psychologist, here are my two guiding mantras for embracing the “power of the pause.”  

 

Dr. Ellie Cobb
@groundedandgold
 
Being takes practice. 

After years of meditation practice, I still have to intentionally remind myself to do less and simply just be. For example, I recently had a meeting canceled last-minute, which opened up a full hour in my day. My mind immediately went to all the emails I’d be able to respond to.

When I took a breath to listen to my body, I realized I felt frazzled by running from one thing to the next. I put my devices away and sat in a park for a full hour—thinking, reflecting, breathing, people watching, and just being. I noticed a sense of calm flow through my body, a sense of thankfulness fill my heart, and a feeling of contentment wash over me. Listening to my own internal need to do less is what propels me to carry on with my day in my usual upbeat and high-energy manner. 

 
Dr. Ellie Cobb
@groundedandgold
 
Moments of relaxation, reflection, and inactivity are crucial for all of us. 

When we create space to be, our nervous system calms. When our nervous system is relaxed, our body and brain function better. Therefore, somewhat ironically, the best thing we can do for our productivity and our drive is to take a break—hit pause, slow down, breathe. I teach clients how to pause, since both mental and physical health depends on restful moments.

Science shows that continually being in a state of activity causes stress at a cellular level. Our systems need to decompress and rejuvenate to prevent disease, illness and to thrive. So the question is: to be or to do. My answer is both. I will always love being active and doing, and over time I’ve come to know the deep value in learning the skill of just being. 

With doing as my default, practicing the importance of being is an ongoing journey for me. It’s also a skill I feel passionate about sharing with others, as we can all benefit from being given the permission to just be. So, the next time you feel like you “should do something,” remind yourself that taking the time to be is positively fueling your entire system—mind and body. 
 

Dr. Ellie Cobb
Written by
Dr. Ellie Cobb
Contributor | Holistic Psychologist
About the author
A Columbia University trained clinical psychologist, Ellie's approach is grounded in scientifically-backed, evidence-based methods. As a certified mindfulness meditation teacher, she works both inside and outside the therapy room to help others heal, and most importantly, thrive in their lives.
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.