Tip #1: Less Worry, More Action!
Wow, these ARE very stressful times right now. It’s totally natural to feel anxious or afraid. So I just want to emphasize how important it is to allow ourselves to feel exactly what we are feeling while being conscious to not drown in those feelings. To avoid this potential negative downturn, there are many effective actions we can take. And by doing so, we can help ourselves and our loved ones become better equipped to manage the stress of the intense uncertainty we are all facing.
OUR #1 ALLY IS OUR BREATH.
I love how Joan Halifax (activist, anthropologist, author, caregiver, ecologist, LSD researcher, teacher, and Zen Buddhism priest) describes how “The practice of following the breath while stilling the mind is crucial for the practice of inner peace. Following the breath for a few moments is the best way I have found to settle the mind and body so that you can use them effectively together. I often use the breath as the object of my attention, because your very life depends on it. Our breath is, after all, the one tool we can’t leave at home, we always have with us.“
Now more than ever is the time for grounding and mind-body connection. Harvard researchers estimate that 80% of doctor’s visits are caused by stress. If we have been ignoring stress in our lives, we cannot any longer as it is at unprecedented levels now. So it is important to realize that stress accumulates, backlog, and builds up into our current stressors as well.
This often leads to a maladaptive “fight or flight” response known as the stress response that is triggered by the release of the hormones adrenalin and cortisol. However, that hormonal response is only relevant if we are facing a predatory attack. Like our ancestors experienced when they were chased by a raging tiger.
In other words, when we overreact to our daily stressors as if we were under attack, we unnecessarily trigger this acidic chemical response. More importantly, our mental and physical energy become drained by the chronic constant reactivity, when it’s not called for. This “tanks” our immune system while impacting our sympatric nervous system, so we do not perform, function, digest or heal effectively. Yet, if we start practicing meditation, mindfulness, and breathing techniques, we instantly start flooding our brains with dopamine and serotonin which are alkaline and calming in nature. With daily practice, we can ride the waves of our stresses rather than drown in them. This is how we each have the power to control, calm and self-regulate ourselves. It’s available anytime, anywhere!
Remember:
~ Emily Fletcher
“If you are not actively managing your stress, your stress is managing you.”
If any of this sounds like you, have a look at some actions below and explore what resonates with you.
ACTIONS:
- Name the feeling. “Fear is here”, “sadness is here”, etc.
- Journal, or call someone you trust. If it is overwhelming, talk to a therapist, life coach, health coach, mentor, or spiritual guide.
- How can I best honor the emotions I’m feeling?
- What helps me feel safe and calm?
- Try Box Belly Breathing: Inhale deeply through your mouth into your belly and then your chest. Make it circular. Place your hand on your belly to feel the sensation of your belly rising. Do this for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Relax. Repeat 3-5 times. Do as many times as you need. If you start to feel light-headed or tingly, this is normal. However, if it feels too intense then pull back and just breathe easily. Your blood is being oxygenated and you are moving into an alkaline state which promotes calm and healing.
- Move and ground your body. More on this in later tips.
- Begin or deepen your practice of daily meditation. Once or twice daily for 15 min. to 1 hr.
Have a peaceful day! 💜
Christie Grace
Resources:
Emindful
ZIVA
Headspace
Calm
Waking Up with Sam Harris
Disclaimer:
This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
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