By Sarah Zubiate
Founder and Farmer, ZUBI’S
The year 2020 ushered in an era of unprecedented challenges, reshaped our daily lives, and thrust us into a state of heightened awareness coupled with immense anxiety. As a parent, entrepreneur, and individual, navigating these turbulent waters has been a profound lesson in resilience and adaptation. The unexpected onset of a global pandemic introduced a myriad of unknowns, imposing new stresses on every facet of our existence. For many families, this included the sudden pivot to remote learning and the daunting prospect of balancing home life with new educational responsibilities. We found ourselves planning to kick off our two-week homeschool program before in-person school resumed, and the uncertainties loomed larger than ever, touching the very core of our family’s peace.
In this “new normal,” my young children, particularly my precious 7-year-old twins, began experiencing distress that felt disproportionate to their age. They voiced a strong dislike for facemasks and exhibited genuine fear and concern regarding social distancing. I vividly recall a trip to the zoo where my son, immersed in journaling about the animals, became visibly and emotionally agitated if anyone approached within six feet of his personal space. By the end of that day, his level of fear and anxiety was not only frightening but heartbreaking. This experience underscored a crucial question: What is this new reality, and how can we, as parents, help our children navigate these profound, adult-like stresses? They were grappling with stress control, the inability to influence others’ behaviors, and an escalating sense of anxiety. It became clear that to provide the necessary emotional scaffolding and support for my children, I had to prioritize and dedicate significant time to my own personal health and well-being — emotionally, physically, and mentally. My capacity to nurture and guide them through these challenging times directly correlated with my own inner strength and equilibrium. This realization became the cornerstone of my proactive approach to self-care.
Cultivating Inner Peace: Essential Self-Care Strategies for Modern Life
In a world demanding constant adaptability, nurturing personal well-being is not a luxury but a fundamental necessity. My journey has led me to embrace a collection of steadfast techniques that serve as my anchors against the tide of daily pressures. These strategies, honed through experience and an unwavering commitment to holistic health, empower me to manage stress, enhance my mental clarity, and ensure I am present and capable for my family and my flourishing business. They represent a blend of physical disciplines, mindful practices, and strategic organization, all designed to foster a balanced and resilient life.
The Unquestionable Power of Restorative Sleep
Can I emphasize this enough? If you have not yet delved into the transformative insights within “Why We Sleep” by the esteemed neuroscientist Matthew Walker, I implore you to make it your next read. This seminal work is not merely a book; it is a profound revelation about one of humanity’s most neglected biological needs. While its benefits for adults are immeasurable, providing critical insights into cognitive function, emotional regulation, and physical health, it also serves as a poignant reminder that our entire family, from the youngest to the oldest, must adhere to a healthy and consistent sleep regimen. Quality sleep is the bedrock of our physical and mental health. It plays a pivotal role in memory consolidation, immune system strength, and the effective management of stress and anxiety. For children, sufficient sleep is crucial for growth, learning, and emotional stability, directly impacting their ability to cope with daily stressors, including the “new normal” anxieties. Establishing a family-wide sleep routine – consistent bedtimes, a calm pre-sleep environment, and limiting screen exposure before rest – can significantly mitigate stress and foster overall well-being. Prioritizing sleep is not a luxury; it is a non-negotiable component of a thriving life, offering a profound return on investment for both individual and collective health.
Reconnecting with Nature: The Healing Embrace of the Outdoors
For me, no day feels truly complete without spending time outdoors. While I inherently consider myself an outdoors enthusiast, my connection to nature extends beyond mere preference; it’s a vital source of fuel and revitalization. The simple act of inhaling fresh air provides an invigorating burst of energy and mental clarity that is difficult to replicate indoors. This belief in nature’s restorative power extends to my family, for whom I strongly advocate daily outdoor activities. Whether it’s a brisk walk in the park, gardening, or simply playing in the backyard, these moments are not just about physical movement; they are deeply therapeutic for the soul. Scientific research consistently underscores the profound benefits of nature exposure, often referred to as “forest bathing” or grounding. Spending time in natural environments has been shown to significantly reduce cortisol levels, lower blood pressure, improve mood, and boost cognitive function. It offers a much-needed respite from digital overstimulation and the enclosed spaces of modern life, fostering a sense of calm and perspective. For children, outdoor play is essential for sensory development, creativity, and building resilience. It allows them to explore, discover, and simply be, free from the structured demands of their indoor routines. Integrating daily outdoor time into our family’s schedule is a non-negotiable commitment to our collective mental, emotional, and physical health, enriching our lives in countless profound ways.
Strategic Organization: The Antidote to Overwhelm
For me, organization stands as the paramount strategy in combating anxiety and managing the myriad demands of a multifaceted life. Juggling the intricate stresses of being a devoted mom, a supportive wife, a visionary entrepreneur, and an astute businesswoman requires a meticulous approach to time and tasks. My goal is to maximize every moment, transforming potential chaos into structured productivity. This means that time spent driving is ingeniously repurposed for productive phone calls, ensuring that even transit contributes to my professional objectives. Workdays are strategically focused on tackling large projects, minimizing distractions to ensure deep, impactful work. Nights, after family duties, are dedicated to clearing out my inbox and following up on essential communications, ensuring that nothing falls through the cracks and I start each new day with a clean slate.
Weekends, however, are sacredly reserved for my family and friends. This intentional delineation creates vital boundaries, allowing for complete immersion in personal relationships and leisure. Whether it’s enjoying outings and sports with my energetic kiddos or hosting an event or party that strengthens social bonds, these moments are invaluable. Of course, I confess to occasionally sneaking in a little work; my company, ZUBI’S, is experiencing phenomenal growth, far exceeding my wildest expectations, and the path ahead is filled with so many exciting developments that sometimes the passion simply compels me. However, this is always balanced with the understanding that dedicated family time is paramount. Strategic organization not only enhances efficiency but, more importantly, provides a profound sense of control and predictability in an otherwise unpredictable world, significantly reducing the mental load and anxiety that can accompany a busy life. It’s about designing a life where productivity and personal well-being coexist harmoniously.
Nourishing the Body: The Foundation of Strength and Wellness
The synergy of strength and a healthy diet/lifestyle is, without question, absolutely key to my overall well-being. For a considerable period, I have grappled with chronic candida overgrowth, a condition that has profoundly shaped my dietary choices and heightened my awareness of what I consume. Consequently, the quality and integrity of what I put into my body are of utmost importance to me, influencing not just my physical health but also my energy levels and mental clarity. This personal health journey served as the powerful catalyst for me to launch my company, ZUBI’S. My desire and passion were, and remain, to bring incredibly delicious, wholesome food to individuals who, like myself, contend with severe allergies or sensitivities. I am deeply committed to crafting products that can truly be savored and enjoyed by everyone, regardless of their specific dietary lifestyle or restrictions. This commitment stems from a belief that food should be a source of joy and nourishment, never anxiety or discomfort. A mindful approach to nutrition, focusing on whole, unprocessed foods, supports not only gut health but also boosts the immune system, stabilizes mood, and provides sustained energy. It’s about building a robust internal foundation that allows me to meet the demands of my busy life with vitality and resilience, translating directly into better focus, reduced inflammation, and a stronger capacity to manage stress.
Embracing Movement: A Dynamic Approach to Physical Wellness
Physical activity is an indispensable pillar of my daily routine, a dynamic strategy to cultivate both strength and mental fortitude. If you follow my Instagram @sarahezubiate, you might have caught glimpses of my virtual workout videos with my incredible trainer, @jess_heidari. These sessions represent just a segment of the diverse physical regimen I strive to incorporate into my daily life. I often kickstart each morning by mounting my Peloton, which is ingeniously equipped with an attached work tabletop. This allows me to combine physical exertion with mental preparation, as I meticulously review my gratitude list, daily objectives, and priorities. This simple yet profound ritual – a basic ride, accompanied by a refreshing cup of coffee and ample water, combined with a conscious clearing of my mind – serves as the perfect launchpad for my day, empowering me to tackle and focus on the important tasks ahead with renewed vigor and clarity. Beyond the cardio, I also integrate specialized recovery and relief techniques. Once a week, I benefit from dry needling at Dallas’ Kinetik Chain with the expert guidance of Dr. Chris Baab. This targeted therapy offers invaluable relief from muscle soreness and, notably, also aids in alleviating anxiety by addressing neuromuscular pain and improving circulation. This holistic approach to physical wellness ensures that my body is strong, my mind is clear, and my resilience is fortified against life’s inevitable challenges.
Mindful Presence: Tuning into the Body’s Wisdom
In our hyper-connected world, I often find myself overwhelmed by an incessant deluge of “noise” and input – constant information, notifications, and external demands that can easily cloud mental clarity. Developing a deeper understanding and becoming acutely aware of the overt signals emanating from my body has truly made a transformative impact on my life. For example, recognizing the unmistakable sensation of stress and anxiety through the tightness that manifests in my stomach has become a crucial indicator. This awareness is the first step toward intervention. I have observed a meaningful and palpable difference in my well-being when I consciously engage in practices of mindfulness, gentle yoga stretches, and controlled breathing techniques. These practices are not mere exercises; they are deliberate acts of tuning into my internal landscape, allowing me to process and release tension. With the ongoing practice of breath control, specifically utilizing accessible tools like the Breathing App, I am consistently able to effectively relieve and significantly decrease my anxiety levels. Mindfulness teaches me to be present, to observe my thoughts and sensations without judgment, and to create a space between stimulus and response. This internal quietude is essential for maintaining emotional equilibrium, fostering mental resilience, and ensuring that I navigate daily life with greater calm and intentionality, rather than being swept away by external pressures. It is an empowering reminder that true peace begins within, and we possess the innate capacity to cultivate it.
The Surprising Respite: My “Bath” Shock Revelation
Prior to this year, the concept of a “relaxing” bath was utterly foreign to me, perceived as nothing more than a “waste of time.” My default mode was an incessant drive for productivity, always striving to make the absolute most of my time – sometimes, to a fault. This ingrained focus meant that dedicating time to something as seemingly unproductive as a simple bath felt indulgent and inefficient. However, as the demands and anxieties of 2020 escalated, a profound shift occurred. It became my conscious goal to incorporate hot baths into my routine. This decision, initially a reluctant experiment, quickly blossomed into a revelation. I have come to realize that these baths are not just relaxing; they are truly therapeutic, especially for someone like myself who carries significant daily responsibilities. The warm embrace of the water creates an immediate sanctuary, allowing me to breathe deeply and slowly, initiating a profound physiological response. I instantly benefit from the physical effects of increased blood flow, which helps to relax tense muscles, soothe aches, and reduce inflammation. But the benefits extend far beyond the physical; the bath provides a precious interval of uninterrupted calm, a space where my mind can unwind, detach from worries, and simply be. It’s a powerful ritual of surrender, allowing me to shed the day’s stressors and recalibrate my entire system. This “bath shock” transformed a once-dismissed activity into an essential component of my self-care arsenal, proving that sometimes, the most productive thing we can do is to simply allow ourselves to rest and rejuvenate.
While we cannot always dictate or control the myriad stresses that inevitably enter our lives, we possess the remarkable power to choose how we respond. By consciously engaging in healthy habits and behaviors, we can profoundly better our lives — emotionally, mentally, and physically. This proactive approach to well-being is not about eliminating challenges, but about building an inner fortress of resilience. Each of us must embark on a personal quest to discover and consistently implement those practices and rituals that genuinely enhance and improve our overall health and well-being. It is a continuous journey of self-discovery, adaptation, and unwavering commitment to nurturing ourselves. In doing so, we not only safeguard our own health but also strengthen our capacity to support and uplift those we love, creating a ripple effect of positive impact. To gain a more in-depth look into the ongoing happenings of my life and personal wellness journey, I invite you to follow my Instagram @sarahezubiate. Furthermore, to learn more about my company’s incredibly delicious, allergy-friendly dips and salsas, and to stay updated on all things ZUBI’S, be sure to subscribe to our emails and follow us on Facebook and Instagram. Let’s embrace the journey of intentional well-being together.