Instead of allowing stress to run rampant in our minds and bodies, there are things we can do to alleviate its intensity and potential harm. Stress comes in many flavors. It can be internal (fed by worrisome thoughts) or external (situational), or both at once. Stress can also be positive, such as buying a house or getting married, or caused by a negative event such as a car accident or seeing harm befall a loved one. Stress is a natural part of life; it's how we manage it that determines its effect on us.
A common denominator of stress is anticipatory fear, the concern of how something might unfold. The finger hold associated with fear and judgement described in a previous tidbit can turn down the intensity fairly quickly. Encase the index finger of one hand in the other. A gentle hold allows the energy of fear to move through you and change rather than become congested and stuck. This can alleviate anxiety and facilitate making better decisions.
Fear is future oriented, so stay in the moment. If you catch your mind running away with itself into negative possibilities, stop and take a breath. Focus on slow deep breaths and your body and mind will flow towards the calm. Our breath mirrors our emotional state, and changing one impacts the other.
You are not your stress, so don’t overly identify with it. It is something you are experiencing, not who you are. Notice where the stress feels strongest in your body. Many people find it in their shoulders, jaw or stomach, but it can manifest anywhere. Call up your witness, the part of you that can stand outside the situation and observe without having to react, and cultivate an attitude of “Isn’t that interesting?” instead of judging your reactions. Think about consciously relaxing muscles that are near that area. Just like with traffic gridlock, the release starts on the edges of the congestion. So if the tension is in your shoulders, focus on relaxing your arms or elbows, or even your fingers to allow sequential release of tension.
Close your eyes and direct your mind to something that invites a sense of well being. It might be a childhood memory, a place like the beach or mountains, a story, a room in your house, or a loved one’s hug. Allow that sense of comfort and safety to grow inside you, to empower your resources. When I was a child there was a tree in nearby woods that I would climb and sit in for hours, just observing nature and thinking. Invoking a picture of that tree in my mind slows my heartbeat and my breath and calms me. Collect some memories of things that make you feel good for use when you need them.
Spend more time doing things you love and less time doing things that trigger stress reactions. Many people find that taking a walk instead of watching the news on television reduces their daily stress levels immensely. Exercise really helps as does proper hydration and nutrition. Good self care and support makes it easier to deal with everything and minimizes the negative impact of stress.
A common denominator of stress is anticipatory fear, the concern of how something might unfold. The finger hold associated with fear and judgement described in a previous tidbit can turn down the intensity fairly quickly. Encase the index finger of one hand in the other. A gentle hold allows the energy of fear to move through you and change rather than become congested and stuck. This can alleviate anxiety and facilitate making better decisions.
Fear is future oriented, so stay in the moment. If you catch your mind running away with itself into negative possibilities, stop and take a breath. Focus on slow deep breaths and your body and mind will flow towards the calm. Our breath mirrors our emotional state, and changing one impacts the other.
You are not your stress, so don’t overly identify with it. It is something you are experiencing, not who you are. Notice where the stress feels strongest in your body. Many people find it in their shoulders, jaw or stomach, but it can manifest anywhere. Call up your witness, the part of you that can stand outside the situation and observe without having to react, and cultivate an attitude of “Isn’t that interesting?” instead of judging your reactions. Think about consciously relaxing muscles that are near that area. Just like with traffic gridlock, the release starts on the edges of the congestion. So if the tension is in your shoulders, focus on relaxing your arms or elbows, or even your fingers to allow sequential release of tension.
Close your eyes and direct your mind to something that invites a sense of well being. It might be a childhood memory, a place like the beach or mountains, a story, a room in your house, or a loved one’s hug. Allow that sense of comfort and safety to grow inside you, to empower your resources. When I was a child there was a tree in nearby woods that I would climb and sit in for hours, just observing nature and thinking. Invoking a picture of that tree in my mind slows my heartbeat and my breath and calms me. Collect some memories of things that make you feel good for use when you need them.
Spend more time doing things you love and less time doing things that trigger stress reactions. Many people find that taking a walk instead of watching the news on television reduces their daily stress levels immensely. Exercise really helps as does proper hydration and nutrition. Good self care and support makes it easier to deal with everything and minimizes the negative impact of stress.
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