Overcome Overwhelm: How to Inch Forward

Last Monday I felt overwhelmed by a new health diagnosis. I sent my accountability partner one intention for the week: “To get by.” I cried. I journaled. And I reminded myself that this, too, shall pass, like every other physical challenge I’ve ever confronted. Three days later, I updated her with, “Still standing. Here are all the things I accomplished this week.” By removing every expectation except self-care, I was able to shrink the feeling of extreme stress. Doing so allowed me to inch forward until I felt closer to normal. Below are some strategies you can use to overcome overwhelm.

Feel like nothing is going to be left of you once you get out from under the weight of the world? Want to overcome overwhelm? There is hope.
Feel like nothing is going to be left of you once you get out from under the weight of the world? Want to overcome overwhelm? There is hope.

What is Overwhelm?

Someone who is overwhelmed feels incapable of doing anything. They become “deer in the headlights.” Overwhelmed is the desire to bury your head in the sand. Draw the covers over your head and never come out. Watch silly cat videos because you have no bandwidth for anything harder. It comes from feeling like we have to do EVERYTHING. RIGHT NOW. PERFECTLY. Says who?

What if we gave up the need to control everything in our lives?

Brene Brown, researcher and author of many wonderful books on shame and vulnerability, writes that there is a huge difference between overwhelm and stress. While overwhelm shuts us down, we can usually handle stress. Stress manifests itself as an internal or external pressure to do something. Feeling overwhelmed means we are incapable of doing anything. Too much stress–without effective ways of handling it–often leads to overwhelm.

What are some ways you can prevent overwhelm?

When your only option feels like crawling under a rock, take massive care of yourself. Sleep. Hug a friend. Cry. Then pick ONE THING that will help you move forward again. You can do this.
When your only option feels like crawling under a rock, take massive care of yourself. Sleep. Hug a friend. Cry. Then pick ONE THING that will help you move forward again. You can do this.

Know Thyself

Joan Baez is quoted as saying that action is the antidote to despair. Likewise with overwhelm. By taking one tiny step forward, we prevent overwhelm from stopping us in our tracks. In December 2021, I discussed the power of doing one thing to prevent overwhelm.

Another useful strategy is to identify your values, identity, strengths, and desires and review them often when faced with tough decisions. Unsure what you value? Try this worksheet.

An assessment you may find helpful is the Big Five Personality Traits. Unlike other personality tests such as the Myers Briggs Type Indicator, this one is backed by modern research and data analysis and is considered more accurate than older tests.

It uses 100 questions to assess your scores in five areas: Openness, Conscientiousness, Extraversion, Agreeableness, and Neuroticism. (A helpful way to remember them is with the acronym OCEAN). You can take the free assessment here.

he Big Five Personality Traits test suggests that extroverted people are happier. That doesn't mean introverts can't find joy, just that joy comes from solitude rather than parties and crowds.
The Big Five Personality Traits test suggests that extroverted people are happier. That doesn’t mean introverts can’t find joy, just that joy comes from solitude rather than parties and crowds.

An example of how knowing myself better helps me reduce overwhelm: I test as introverted and high in agreeableness. I loathe confrontation. By working hard to develop skills around sticking up for myself, I can prevent future problems that might stem from hot debates I know I can never win. Similarly, knowing that my husband is an extrovert, I can choose to join him at smaller social engagements to prevent overwhelm.

TRY THIS: After completing the MBTI or Personality Traits assessment, think about how knowing more about your deep-rooted personality traits might help you make choices that support you.

Overcome Overwhelm: A Mile Wide, an Inch Deep

My husband asked if I’d heard the saying that fear is a”mile wide and an inch deep.” Edgar Nye first coined the phrase, but he was talking about the Platte River. It applies to overwhelm, as well. After my recent health diagnosis on Monday, I shut down for most of the afternoon.

Fortunately, I had a hike with a friend planned for the next morning. Nothing provides balm for my soul quite like a visit to the mountains.

Hiking with Ajax and a friend helped me reframe my story. I got this. Thanks, Mother Nature.
Hiking with Ajax and a friend helped me reframe my story. I got this. Thanks, Mother Nature.

Following that hike, I faced another medical appointment and classes I wouldn’t have had the bandwidth to face the day before. Did I move through the five stages of grief (ending at acceptance) that quickly? No.

I reframed my story, another technique I wrote about on Jan. 17, 2022. I saw the possible benefits of the new diagnosis as potentially curing another problem I’ve faced for two years. But I had to come to terms with the new information to move forward.

TRY THIS: Think of a situation where you felt shut down. What single step might you take, next time, to pull yourself out of it?

Checklist to Overcome Overwhelm

Once you take any tiny step, you build forward momentum. You overcome overwhelm with action. You won’t drown in an inch of water unless you believe with all your heart that you will. Likewise, if you have confidence that you will find a way forward, you will. What you focus on grows. If you focus on the negative, you will attract more negatives. If you seek the positives, you will find more to support you.

Here are more ideas that might help.

  • Identify what, specifically, feels overwhelming right now. Journal about it.
  • Break big goals into smaller steps. Identify ONE and only one thing to do today. If you finish that one, you might find yourself naturally doing another but do not put pressure on yourself.
  • Differentiate between urgent and important tasks. Make sure you are doing the most important thing today.
  • Establish a routine to create order and reduce stress.
  • Delegate tasks to others so you don’t have to do everything yourself. Learn how to say no.
  • Move. Whether in the mountains or the city, moving will remind you of the importance of taking action.
  • Create a list of wins, ANYTHING that shows forward progress.
100% of the time when I get overwhelmed, I plan to get out in nature just as soon as I possibly can. For me, nothing heals like a hike in the woods.
Anytime I get overwhelmed, I plan a trip to the mountains as soon as I can. Nothing resets my spirit like connecting with nature.

Overcome Overwhelm: A Few Final Thoughts

No matter what your situation is, as long as you have hope that things will improve, you can overcome overwhelm and move forward. Here are some takeaways for you to try.

Celebrate Small Wins

By taking tiny steps, you build forward momentum. One day that may mean sitting outside in the backyard watching the birds. Getting out of bed to feed your pets. Putting the Twinkies back on the shelf and buying a package of Rotisserie chicken instead. But each of those is a win. And no win is too small.

Acknowledge that Small Wins Lead to Big Wins

I use this example all. the. time. What took me a full 2 weeks in July 2021 – coming up with a blog post to launch into the universe — has become a routine process I do consistently, every week. That one blog post has grown to an entire body – 127 to be exact – of “get unstuck” wisdom I gladly share with my clients and readers. And I refer back to it often as my “Owner’s Manual.”

When your world feels like it is toppling all around you, ground yourself in what you still have. You are, after all, still alive. That's something to be grateful for.
When your world feels like it has toppled all around you, ground yourself in gratitude. After all, you’re still here.

Use Self-reflection to Understand What’s Causing the Feeling

Recognize your progress, no matter how small. Keep taking steps forward, a little at a time. You never know where they might lead you. Record your steps. Make note of what you still have. Write down what you’re grateful for. And get curious about what caused your feelings so you can change the outcome next time.

If you found this article helpful, please share a comment. I love to hear from readers.

Box Breathing: How To Use It to Manage Anxiety

Box breathing, also known as square breathing, is a powerful technique for managing anxiety. I first introduced it on my blog in December of 2022. Since then, I’ve shared it with coaching clients. It can be quite simple to pause, take a few moments, and calm ourselves whenever we’re stressed. The key is to know the technique and practice it. If you struggle with being anxious, stressed, fearful, or nervous, try it for yourself by following our YouTube video on box breathing. You can also read more about it.

Coach Court shares Box Breathing Minute from our Thrive Clues YouTube channel.

Notice and Name

As you try the box breathing technique demonstrated above in our box breathing video, notice what you feel. Perhaps you feel a shift in mental clarity. Or physical relaxation, including loosening the shoulders or an urge to do some neck rolls. Maybe you feel increased safety or comfort.

If not, remember that mastering any new skill takes practice and repetition. For future practice, try making the exhale take 6 counts instead of 4. Longer exhales are especially helpful for the vagal nerve.

If you did feel something shifted, congratulations! You’ve just learned a powerful tool for resetting yourself whenever you feel anxious.

I may not always have time to get out to my happy place in the mountains. But I always have time for box breathing. Olallie Lake as seen from the trail to Rainbow and Island Lakes.
I may not always have time to get out to my happy place in the mountains. But I always have time for box breathing. Olallie Lake as seen from the trail to Rainbow and Island Lakes.

How Box Breathing Regulates Our Stress Response

Why is Box Breathing so effective? It helps regulate the body’s stress response in several ways.

Encourages Deep Breathing

Box breathing shifts us from a sympathetic (i.e. fight, flight, freeze, or flee) to a parasympathetic (rest and digest) state. We evolved with both. In today’s society, many of us have chronic stress. Try reminding yourself that there is no tiger in the room, no fire to put out, no mammoth at your doorstep.

Deep box breathing increases the supply of oxygen to our brain and stimulates the parasympathetic nervous system, which promotes calmness. We are in a much better position to make important decisions when we are calm. We also are much easier to get along with!

A tarn on the way from Snow Lake to Gem Lake.
A tarn on the way from Snow Lake to Gem Lake.

Focuses the Mind

Focusing on the simple act of counting helps distract us from anxious thoughts. Counting to four (on the inhale, hold, exhale, and hold, four times for each) provides a simple meditation practice that only takes a few minutes, is free, and is available to everyone at any time.

Such mental focus can quiet the mind, offering a much-needed break from stressors. It therefore helps to reduce our anxiety. It also produces harmony between the mind and body, leading to inner calm as you become more present and engaged with what your body is feeling.

Ajax shows intense mental focus as he checks out something on the other side of the lake.
Ajax shows intense mental focus as he checks out something on the other side of the lake.

Finally, practicing box breathing can reduce the production of stress hormones like cortisol, fostering relaxation and reducing anxiety levels.

Box Breathing Improves Physiological Functions

In addition to lowering our blood pressure and providing an immediate sense of calm, box breathing also improves the balance of oxygen and carbon dioxide in the blood. Why is this balance so important? Chat GPT helped me understand two situations that could happen when we are no longer in balance.

Prevent getting caught in a fog. Learn how to control and regulate your breathing to prevent hyperventilation and hypoventilation.
Prevent getting caught in a fog. Learn how to control and regulate your breathing to prevent hyperventilation and hypoventilation.

Hyperventilation (Excess Oxygen, Reduced Carbon Dioxide)

During hyperventilation, you breathe out carbon dioxide faster than your body produces it. This leads to a decrease in carbon dioxide levels in the blood, a condition known as hypocapnia. Symptoms include light-headedness, dizziness, shortness of breath, and sometimes tingling in the hands and feet.

Hypocapnia can lead to a constriction of the blood vessels that supply blood to the brain, reducing oxygen delivery to the brain despite high oxygen levels in the blood. This can cause fainting or anxiety symptoms.

The next time you are hyperventilating or feel so angry you could punch a hole in the wall, stop to take some deep box breaths, and see if you can get your blood oxygen levels back in balance.

Smelling or cultivating flowers is another way to calm yourself. This amaryllis was a gift from a client and it's been beautiful to watch bloom.
Smelling or cultivating flowers is another way to calm yourself. This amaryllis was a gift from a client and it’s been beautiful to watch bloom.

Hypoventilation (Reduced Oxygen, Excess Carbon Dioxide)

The reverse, hypoventilation, occurs when breathing is too shallow or too slow, leading to an increase in carbon dioxide because it’s not being expelled at a normal rate. This can lead to hypercapnia, an excessive buildup of carbon dioxide in the blood.

Symptoms include confusion, fatigue, headaches, shortness of breath, and flushed skin. In severe cases, hypercapnia can lead to respiratory acidosis, where the blood becomes too acidic, which can be life-threatening if not treated.

One of the advantages of knowing how to perform pressure breathing at altitude, which we’ll share in a future post, is to expel that built-up carbon dioxide to make more room for more oxygen.

Lakes, rivers, and streams provide the perfect antidote to stress for me. But when I am unable to get to the mountains, I rely on other stress management techniques. Box breathing is one of them.
Lakes, rivers, and streams provide the perfect antidote to stress for me. But when I am unable to get to the mountains, I rely on other stress management techniques. Box breathing is one of them.

Box Breathing Takeaways

In summary, if you are looking for a way to help manage stress and anxiety, explore box breathing. You can do it multiple times a day. It is free and readily accessible to everyone. And it is easy to learn. Try the video above and see how it works for you.

And if you’d like to share your experience, please comment below. I love hearing from readers and your comments might help others. Breathe deeply. Breathe well. And keep breathing.

How to Make Healthy Snack Choices

A question clients often ask me is: What constitutes a healthy snack? The answer varies widely. I’ve shared the concept of “nudging the notch” where we try to make “one step better” choices. I’ve also written about identifying your protein needs which can be a starting point in choosing snacks. Below, I share additional tips on how to make healthy snack choices.

There's nothing inherently "bad" about ANY food (except maybe Doritos...) unless it makes you ill or causes you to overeat. Even something as innocent as fruit can cause an increase in blood sugar, a problem for certain people. Knowing how your body responds to a given food is your first line of defense toward choosing a healthy snack.
There’s nothing inherently “bad” about ANY food (except maybe Doritos…) unless it makes you ill or causes you to overeat. Even something as innocent as fruit can cause an increase in blood sugar, a problem for certain people. Knowing how your body responds to a given food is your first line of defense toward choosing a healthy snack.

Identify Your Traffic Light List

The first step to identifying a healthy snack is knowing how foods affect you. In December of 2022, I shared a post about identifying your traffic light foods to help you choose foods that make you feel and perform your best.

To review, green-light foods are your unique “safe” foods that cause no gastrointestinal problems and do not make you overindulge. Yellow light foods are those you might have occasionally, in small amounts. Red-light items are those that you find impossible to eat in moderation or foods that make you sick or cause you problems.

Artistic creations like this cake are fun to look at, but I know eating even a bit of this would make me feel awful.
Artistic creations like this cake are fun to look at, but I know eating even a bit of this would make me feel awful.

My current red-light list includes foods with gluten, sugar, MSG, artificial sweeteners, vegetable oils, corn, and soy. I won’t die from any of them but they will leave me congested or feeling sick to my stomach.

I’ve had issues in the past with fructose (fruit sugar) and tomatoes, but at the moment, they are okay. I also have a strong gag reflex around consuming liver. Eggplant is a big no-no; something about the texture. Everyone’s list is different. Think of it like a fingerprint. If you’d like to develop a personalized traffic light list, use this template from Precision Nutrition.

Avoid Processed, Manufactured Snacks

Once you have an idea of what your red-light and green-light foods are, consider those yellow-light, situationally-okay foods. Clients often struggle with moderation around sweet, salty, or savory treats. Such foods are manufactured to make people crave them. The result? More sales for the manufacturers. More pounds for us. What is a better solution?

One idea is to make sure you’re buying the smallest size possible for any yellow-light foods. If you supersize everything, you or someone you love is going to end up eating it. A pint of ice cream won’t do the same damage as a gallon. Single-serving Doritos pouches, the kind your kids might take in a school lunch, help you identify what a “single serving” looks like: seven chips, not seventy.

Homemade rice flour tortillas are a favorite treat of mine, either as a meal or a healthy snack with freshly made guacamole.
Homemade rice flour tortillas are a favorite treat of mine, either as a meal or a healthy snack with freshly made guacamole.

Another idea is to choose single-food snacks such as apple slices with peanut butter, carrot sticks with hummus, or even a can of tuna. Become a label reader. If there is any ingredient listed on the label that you can’t pronounce, put it back on the shelf. What does a partially hydrogenated vegetable oil look like, anyway? What does it to do you? If you don’t know, you might not want to eat it.

Third, whenever you make something at home, you have complete control over the ingredients. I can no longer eat most processed tortillas (corn and gluten are on my avoidance list), but I adore homemade rice flour tortillas made from avocado oil, organic rice flour, water, and sea salt (pictured above).

Protein-Rich Healthy Snack Ideas

A final consideration is to look for ways to add protein to your meals and snacks. A palm-sized serving of protein forms the basis for most meals, according to Precision Nutrition guidelines. My favorite solution is to make more of any dish containing protein (chicken wings, ground turkey, lasagna, shrimp kebabs, burgers, you name it) so that I have protein ready for multiple meals. Who says pulled pork can’t be a breakfast item?

How else might you include protein in more of your snacks? Below are some recipe possibilities you can adjust according to your unique preferences. Experiment to see what works best for you. And share in the comments below if you have a favorite not listed here.

The incredible, edible egg. So many wonderful ways to prepare them, from grab-and-go hard-boiled to creative scrambled eggs.
The incredible, edible egg. So many wonderful ways to prepare them, from grab-and-go hard-boiled to creative scrambled eggs.

Super-quick Morning Ideas

If you’re pressed for time in the morning (and who isn’t?) you might want to experiment with one of the recipes below.

Greek Yogurt with Topping:

  • Plain Greek yogurt (rich in protein, low in sugar).
  • Add a handful of almonds or walnuts (healthy fats and protein).
  • Add a quarter cup of frozen or fresh berries (anti-oxidants).
  • Optional: a sprinkle of cinnamon for flavor.

Dip Sticks:

  • Cut up celery, bell pepper, or carrot sticks and slather with almond butter (protein and fiber)
  • Slice apples or pears to dip into your favorite nut butter.
  • The crunchy texture of either complements the creamy butter.
  • A great snack for kids: add raisins and call them “ants on a plank.”
Ants on a log are fun eats for kids. Add pear or apple slices and you have a delicious and satisfying snack.
Ants on a log are fun eats for kids. Add pear or apple slices and you have a delicious and satisfying snack.

Protein Shake with Greens:

  • A scoop of your preferred sugar-free protein powder.
  • Blend with unsweetened almond milk and a handful of spinach or kale.
  • Quick, nutritious, and can be prepared in minutes.

Edamame with Sea Salt:

  • Cooked edamame beans (plant-based protein).
  • Sprinkle with a pinch of sea salt.
  • Can be served warm or cold.

Healthy Snack Lunch Ideas

For those people who traditionally gravitate toward sandwiches, or who stop by fast-food joints to pick up something when they’re ravenous, here are a few light alternatives to explore.

Turkey Roll-Ups:

  • Thinly sliced turkey breast (lean protein).
  • Wrap around cucumber sticks or bell pepper strips.
  • Secure with a toothpick for easy eating.

Cottage Cheese and Cherry Tomatoes:

Cottage cheese and cherry tomatoes.
Cottage cheese and cherry tomatoes.
  • A bowl of low-fat cottage cheese (high in protein).
  • Halved cherry tomatoes for a juicy crunch.
  • A dash of black pepper or herbs for extra flavor.

Boiled Eggs with Spinach:

  • Hard-boiled eggs, sliced in half (protein and healthy fats).
  • Serve on a bed of fresh spinach leaves (iron and vitamins).
  • Light seasoning with salt and pepper.

Heartier Fare

The ideas below might require a little more preparation, but they also involve more flavor. Experiment to see what works best for you.

Tuna Salad on Bell Pepper Slices:

  • Mix canned tuna (in water, not oil) with a little mustard and herbs.
  • Spoon onto thick slices of bell pepper.
  • Quick, crunchy, and full of protein.

Chicken and Avocado Lettuce Wraps:

Chicken and avocado lettuce wraps.
Chicken and Avocado lettuce wraps.
  • Grilled chicken breast, sliced (lean protein).
  • Wrap in lettuce leaves with avocado slices (healthy fats).
  • Optional: a squeeze of lime for zest.

Smoked Salmon and Cucumber:

  • Slices of smoked salmon (omega-3 fatty acids and protein).
  • Lay on thick cucumber slices.
  • A touch of dill or lemon juice for flavor.

Whatever you choose, by putting a little more thought into your options, you can add flavor, variety, macronutrients, phytonutrients, and enjoyment to any snack or meal. If you have a favorite, please share in the comments so we can all make healthy snack choices.

How to Grow a Hiking Practice: Join Court on Squak Mountain

2023 ended for me with a hike on Margaret’s Way (Squak Mountain) with my good friend Pam, who was visiting from Arizona over the holidays. On January 2nd, Ajax and I ushered in 2024 with a solo hike to Central Peak from the south side of Squak. Both got me thinking about what I’d like in the coming year: to increase mindfulness, develop more connections with clients and blog readers, and get consistent with hiking year-round. A client shared an article called “Practice as a Way of Life.” My 2024 intention was born: Add richness to my hiking practice.

Ajax takes a snack break at Bullitt's Fireplace on Squak Mountain, a quarter mile from Central Peak.
Ajax takes a snack break at Bullitt’s Fireplace on Squak Mountain, a quarter mile from Central Peak.

What Do I Mean By “Hiking Practice”?

By “hiking practice” I mean being deliberate about it rather than just “doing” it willy-nilly. Last year I wrote about setting intentions for your hikes. But during the final months of 2023, I missed the mountains so much that I threw myself at Squak Mountain before putting much thought into what I wanted to accomplish.

By way of backstory, I’m more of a fair-weather hiker. Winter for many is “off-season” for hiking. Since COVID I’ve done more off-season hiking than at other times in my life. But when the daylight is short, or it’s cold, rainy, snowy, or, like this morning, extremely windy, I lack consistency. Add to the fact that I was short a hiking partner, and it was easy to skip this morning. Mastery requires consistency, practice, and discipline.

My friend Pam and I pause for a selfie on the Margaret's Way route.
My friend Pam and I pause for a selfie on the Margaret’s Way route. I’m helping her train for the Grand Canyon Rim-to-Rim-to-Rim in May. She helped spark the idea of social hiking support.

I faced a similar challenge last year when I created the Active Ajax Adventures project. My pup and I completed visits to 68 unique green spaces including 20 hikes, ten of them with my daughter. This year, I have several things I want to practice: Being more present on the trail. Exploring nature during all four seasons. And finding more like-minded people who feel the same way.

Perhaps I could use my blog not only to try to generate philosophical discussion and sharing of ideas, but also announcements for group hiking. Who knows, it might also lead to group coaching or networking. Right under my nose is a perfect tool for announcing intentions, and perhaps even generating a local hiking network. I open myself to new possibilities.

Turning an Obstacle Into an Opportunity

As I mentioned in last week’s post, my chosen word for 2024 is OVERCOME. By that, I mean turning obstacles into opportunities. And this presents a perfect way to model change.

My current perceived obstacle is a lack of hiking partners. You’d think that as a coach and current member of the Mountaineers, I would have tons of people to hike with.

May Valley Loop on Squak Mountain. The loop from the south side is 6.6 miles round trip and 2320' elevation gain. It took us 2.5 hours.
May Valley Loop on Squak Mountain. The loop from the south side is 6.6 miles round trip and 2320′ elevation gain. It took us 2.5 hours.

During COVID, my hiking network dwindled to three people. Other friends stopped hiking due to injury, moved away, lost interest, became too busy, or switched goals entirely. I even lost a semi-regular hiking partner to early-onset dementia. My most reliable partner right now is my canine companion, Ajax, who will turn nine in May. How can I find more?

Mindshift time. My current opportunity: reaching out to previous hiking friends and inviting people to join the fun. A bonus would be chatting with others about health and well-being, a topic near and dear to my heart.

Ajax loves our hiking practice. He is always ready and raring to go on Squak Mountain.
Ajax loves our hiking practice. He is always ready and raring to go on Squak Mountain.

My idea may flop. It may succeed. But regardless of the outcome, Ajax and I will be getting out more consistently on Tuesdays, with the bonus of having others join us. If not, I will practice observation, mindfulness, and seeing what the mountain reveals. The only way I’ll fail is to not try.

Why Cultivate a Hiking Practice?

The benefits of hiking regularly are numerous. Beyond the obvious reasons (mental and physical health) hiking provides a great baseline for those who want to climb Rainier, backpack along the Pacific Crest Trail, or trek to Everest Base Camp. Maybe you simply love what it feels like to get outside and leave the city stresses behind.

Putting intentionality into your hiking makes it far more meaningful. Anything that means something to you is more likely to take root and become a consistent habit. So by making hiking a practice, you increase the likelihood of doing it regularly. Win!

A signpost indicates the trailhead for Margaret's Way on Squak Mountain.
A signpost indicates the trailhead for Margaret’s Way on Squak Mountain.

January Hikes on Squak Mountain

So, taking my advice to continue to cultivate a “growth mindset” and “hiking practice,” I’m starting in the mountains several months earlier than usual.

Rain or shine, my chosen destination for January hikes is Squak Mountain. The only deterrent is something that makes hiking unsafe for everyone — high winds like those we’re experiencing this morning in the Pacific Northwest.

If you want to join the fun, ping me ahead of time to learn which route we’re taking, what parking lot we’ll start from, and what time we’ll meet. Hikes will last anywhere from 2-4 hours depending on route, participants, and group pace.

Ajax and I enjoyed the May Valley Loop trail, Squak Mountain.
Ajax and I enjoyed the May Valley Loop trail, Squak Mountain.

Frequently Asked Questions

I can imagine the questions rattling around in your brain so I will try to answer them here.

Why Tuesdays? To avoid weekend crowds.

Why early morning? So people can still get most of a day’s work done if they have traditional weekday jobs.

Why daybreak specifically? Going at dawn means we avoid most of the morning rush-hour traffic through downtown Seattle. (I hate traffic snarls). It also means we might hear some lovely birdsong on the trail as birds are active at dawn and dusk.

I'm not opposed to taking our time; it depends on who is in the group. The idea may flop, it may soar; all we can do is try.
I’m not opposed to taking our time; it depends on who is in the group. The idea may flop, it may soar; all we can do is try.

Why Squak? For right now, it is accessible (dusting of snow), it’s close enough to the city to significantly cut down on driving time, and it’s got a wide range of hiking opportunities.

What pace and distance? The target will be 6+ miles and 1500+ elevation gain. Our base pace will be roughly 2 miles per hour at about 1200 feet of gain per hour. If that’s easy for you, carry more weight. If that’s a stretch, come light with a jacket and a water bottle. And it’s okay to do part of the trip and turn around. You gotta start somewhere!

Any substitutions? Maybe. Since I missed today I’m looking for another weekday but it may be just me and Ajax since we have other things we have to work around in our schedule. Oops, there goes another tree branch.

A sitting bench at a viewpoint along the Margaret's Way trail.
A sitting bench at a viewpoint along the Margaret’s Way trail.

Develop Your Hiking Practice on Squak

If you are a current client, you might think of these hiking practice sessions as accountability trips, appointments that will keep you committed to your hiking goals. No membership is required anywhere. These are informal, free Coach Court outings, not sanctioned, organized Mountaineers outings.

If you live in the Pacific Northwest but are not currently engaged with me in Body Results or Thrive Clues coaching, this could be a great opportunity to connect with me at no charge and find out if we might form a collaborative partnership. I only ask that you come eager to walk and be interested in enjoying the outdoors. Win-win!

Polar Bear Plunge: A Metaphor for a New Year

On New Year’s Day, I celebrated the arrival of 2024 by taking the annual Polar Bear Plunge into Lake Washington. This time — my sixth — my husband AND my daughter joined me. I can’t think of a better metaphor for bringing in a new year than diving into the unknown murky depths and proving how resilient the human spirit is.

My sixth New Year's Day Polar Bear Plunge in Seattle's Lake Washington. The air temp was 49, lake water 43 F.
My sixth New Year’s Day Polar Bear Plunge in Seattle’s Lake Washington. The air temp on Jan. 1, 2024 was 49 F, lake temp 43 F.

A Growing Family Tradition

I spent my childhood in Shorewood, WI, a block off of Lake Michigan. We almost always had snow by Christmas. Sometimes the shore would be covered with windblown jumbled slabs of ice. In that much snow, well… let’s say there were faithful Plungers back in the 70s, but I wasn’t among them. Out of curiosity, I tuned in to Milwaukee’s Youtube plunge video to see what it looked like this year. No snow, clear sandy beach.

When I moved to the Pacific Northwest in the 90s I didn’t even think of the ancient tradition. Our earliest New Year tradition was to spend a day birding at Canada’s Reifel Bird Sanctuary (see last week’s post about the wood duck) or in the Skagit Valley. In 2015 and 2020, we welcomed the New Year from New Zealand. But starting in 2019, if we’ve been in town on the holiday, we take the plunge.

Take a DEEP breath...
Take a DEEP breath…
...dive UNDER and...
…dive UNDER and…
...OMG I DID IT!
…OMG I DID IT!

History of the Polar Bear Plunge

According to a Canadian source, “The polar bear swim started in Vancouver in 1920 by a group of swimmers who called themselves the Polar Bear Club.” Led by Peter Pantages, the group would take a swim. They would probably scoff at the masses of people who follow suit today, jumping in the cold water for less than a minute.

Another website indicated it started even earlier, in 1904, by the L Street Brownies in Dorchester Bay, Massachusetts. Some plunges draw as many as 12,000 participants. Others hold events as fundraisers. The one we do at Matthews Beach is simply for fun.

A beautiful morning at Matthews Beach, with no precipitation, and blue skies on the horizon.
A beautiful morning at Matthews Beach Jan. 1, 2024, with no precipitation, and blue skies on the horizon.

A Personal Challenge

This year, I did two things differently. I went in not only once, but twice, the first time in a wool cap and long-sleeved swim shirt, the second with no hat or shirt so I could go all the way under.

Next year, who knows? I might hold my breath underwater for twenty seconds. Or I might wade out until I can no longer reach the bottom with my feet.

My daughter and I mark the occasion with a silly hat, polar bear stuffy, and polar bear sculpture.
My daughter and I mark the 2024 occasion with a silly hat, polar bear stuffy, and polar bear sculpture.

Why Do the Polar Bear Plunge?

Explaining why I like to do the Polar Bear Plunge is a bit like telling someone why I love to hike. For many reasons. I plunge because it is playful and appeals to my inner child. It’s a bit of a crazy indulgence that allows me to test my resilience, get outside, and mark the change of the year in a unique way. Fortunately, we get to warm up by soaking in our hot tub.

We go well before the official noon kick-off time to avoid all of the crowds. Still, we enjoy marking a new year by doing something most people would call unusual. Fortunately, the six times I’ve done it have been relatively dry and clear days. My husband even asked ahead of time: If it rains, will we bail? To date, I haven’t had to answer that question.

C-C-C-COLD! The author taking the 2021 Plunge.
C-C-C-COLD! The author taking the 2021 Plunge.

Choose Your Metaphor

I just can’t help it, I’m a writer. We think in metaphors. I also like keywords. For 2024 I have chosen as my keyword “Overcome”, with “Turn obstacles into opportunities” as my tagline.

Triple OOO.

Whether you prefer last week’s wood duck metaphor (for going with the flow, channeling your inner wood duck to embrace change) or this week’s polar bear plunge metaphor (for plunging into the unknown), find one that works for you.

The author after the 2023 Polar Bear Plunge.
The author after the 2023 Polar Bear Plunge.

Takeaways

Do something unusual this January. Set some intentions that gently move you out of your comfort zone. Last year, mine was doing 52 rambles with Ajax. This year, I released myself from the power of addictive tendencies.

Just today, I deleted a game app from my phone. I realized while journaling that I started playing it as a coping strategy for a health event I’ve gained closure around. The gaming behavior no longer serves a purpose. It only annoys, angers, and irritates me whenever I can’t move past a level. Who needs that? The world is angry enough without my contribution. We need more light, more joy, more empowerment. In its place? Consistent hiking on Tuesday mornings.

This year I swapped a phone game app for more time in the mountains with my best canine buddy. I will be hiking on Squak Tuesday mornings in January if you care to join the fun. Email me or leave a comment below for details.
This year I swapped a phone game app for more time in the mountains with my best canine buddy. I will be hiking on Squak Tuesday mornings in January if you care to join the fun. Email me or leave a comment below for details.

Change is hard. But setting up a symbol that works for you can help. It helped me. I’m plunging into the unknown without my crutches, aware that it will be hard. But I also know I have wood ducks and polar bears to emulate. If they can do it, so can I. My track record is strong. I can do this. So can you.