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Participating in a protest against police violence and anti-Blackness can trigger a myriad of emotions.
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And if youre out there for hours, it can be even more physically and mentally draining.
Heres what we learned.
Ground yourself in the shower.
Those are really helpful cues for safety.
Show your feet some love.
This will help reduce the inflammation.
Your other leg should be straight behind you.
Keeping both heels flat on the floor, press your hips forward toward the wall.
Hold for 30 seconds, then relax.
Youll feel the stretch in your back leg, from your calf to your heel.
You definitely do not want to wear flip-flops.
Replenish your fuel storesand dont forget to drink up.
Your first fueling priority when you return home should behydration, she says.
A light lemonade color is the goal, Majumdar says.)
Those whole grains are going to be most important for replenishing your energy stores, she says.
(Or you’re able to try these10-minute meals).
If you plan on attending another protest, the preventive game is also important on the nutrition front.
If you cant, you might end up waiting till youre home to eat and drink.
You should also bring a bottle ofhand sanitizerto clean your hands beforehand, too.
Engage in intentional movement.
You might just want to flop on the couch when you return homeand thats totally fine.
Try these three movesyou can do them separately, or in a flow, says Mancha.
Start withchilds pose: Kneel on ayoga mat, knees hip-width apart and your feet together behind you.
Take a deep breath in and, as you exhale, lay your torso over your thighs.
Hold for at least one minute.
Then you might get intocat-cow.
Start on all fours with your shoulders over your wrists and hips over knees, and inhale slowly.
On the exhale, round your spin and drop your head toward the floor (cat posture).
The last stretch islegs on the wall.
Stay there for 5 to 10 minutes.
Its a restorative and passive stretch, says Mancha.
I recommend it to all of my students who have insomnia.
Prep for bed.
There are few things you’re able to do to set yourself up for a better sleep.
Giving yourself a phone-free night can create a more peaceful, sleep-promoting environment, Dr. Winter says.
You also might want to give your normal bedtime a pass, too.
