Recovering From a Week That Asked Everything of You
by Dr. Stephanie Harrod
Photo by Emily Star Poole
I don’t have to tell you that we have just endured one of the most difficult weeks our Spokane community has ever faced.
My heart is heavy thinking about the families who have lost homes, businesses, memories, pets and a sense of safety. I know many members of our Vested community have been directly impacted, and for so many others, the emotional weight of watching it unfold has been immense.
And although we've turned the calendar to a new week, the recovery is only just beginning.
At the same time, I've been incredibly inspired by how this community has responded. I've watched women (and women business owners in particular) step up in amazing ways: organizing donations, coordinating relief efforts, opening their homes and businesses, fundraising, and caring for each other. It's been a beautiful reminder that when Spokane needs us, women show up.
But as we're caring for everyone else, I also want to encourage you to care for yourself.
Our nervous systems have been under enormous stress this past week, and all of us have also been exposed to days on end of smoke and ash. Whether you were directly affected by the fires or simply breathing the same air, your body has been working overtime.
Recovering from Smoke Exposure
With the Air Quality Index (AQI) consistently above 100–150, minimizing additional exposure is still the most important step. Shift workouts indoors when possible, run a HEPA air purifier if you have one, and wear a well-fitting N95 mask if you need to be outside.
Wildfire smoke contains tiny particles (PM2.5) that increase inflammation and oxidative stress throughout the body.
This week you may have noticed headaches, poor sleep, brain fog, a dry cough, an elevated resting heart rate, chest pain or even a flare-up of your usual aches and pains as your body responds to the inflammation.
And while we can't completely avoid exposure, we can support our body's natural recovery.
Focus on antioxidant- and anti-inflammatory rich foods like berries, leafy greens, citrus, kiwi, olive oil, nuts, avocado, and fatty fish. If it’s accessible to you, shoot for 7-9 servings of fruits and vegetables daily. Additionally, vitamin C or omega-3 supplements may also be helpful. N-acetylcysteine (NAC), is another supplement which supports the body's production of glutathione—one of our most important antioxidants— and has been shown in human and animal studies to reduce inflammation in the lungs.
But perhaps most importantly, allow yourself to rest. If the fires have forced you to slow down or put parts of your business on hold, remember that recovery is productive too. Your body is doing an incredible amount of work behind the scenes.
Caring for Your Nervous System
Even if you weren't directly in the path of the fires, many of us have spent days in a heightened state of stress. If you've noticed difficulty concentrating, scattered thoughts, poor sleep, or feeling emotionally exhausted, you're not alone.
A few things that can help:
Stay informed, but set boundaries around news and social media. Know what's happening without spending hours doom-scrolling or reading comment sections.
Turn anxiety into action. Volunteer, donate, support a local business that was affected, or participate in one of the many community fundraising events. Action often helps our nervous systems process uncertainty.
Move your body. Since our air quality is poor, opt for an indoor workout or one of the many donation-based or free community fitness classes happening around Spokane this week.
Build in moments of quiet. Whether that's five minutes of deep breathing, a meditation on YouTube or the Calm app, journaling, prayer, or popping into a class atAnam Cara Healing Center, small moments of calm can help signal safety back to your nervous system.
Lean on your people. Connection is one of the most powerful regulators of our nervous system. As women, being together releases oxytocin, a powerful hormone that encourages a sense of safety, connection and calm. Reach out, check on a friend, ask for help, or simply sit with someone who understands what this week has been like.
As entrepreneurs, we often feel responsible for holding everything together. But resilience doesn't mean pushing through at all costs, it also means knowing when to pause, reflect and recover.
Spokane has a long road ahead, but if this week has shown us anything, it's that this community is resilient, generous, and deeply connected.
Take care my friends.
About the Author:Dr. Stephanie Harrod is a Doctor of Physical Therapy and Certified Women's Health Coach. She is the owner of Synchronized Health & Wellness, a women's health specialty clinic offering in-home pelvic floor physical therapy and virtual health coaching for women navigating pelvic pain, fatigue, chronic GI symptoms, and hormone health concerns.
Stephanie is also the founder of NOURISH SPOKANE, an annual women's health retreat that brings together local healthcare providers and women from across the community for a day of evidence-based education, meaningful conversations, and connection. This year's retreat will be held on September 19 and will feature expert speakers covering hormone health, nutrition, pelvic health, perimenopause, and more.
The perfect way to recover from this year’s Fête en Rouge, if you ask me ;)