Let’s talk about STRESS!
Did just reading that make you feel stressed? Are your shoulders so tight they are up to your ears? Do you need to relax your jaw from clenching your teeth? Do you have stomach issues and feel knots or constant butterflies? Are you unable to unwind and feel relaxed? We all experience stress, but sometimes we have a difficult time managing it. We might feel like our brain is sabotaging us at every turn. However, our brains are equipped with everything we need to protect ourselves. When we feel stress, our brain is only doing what it is supposed to do - protect us! The amygdala is a tiny almond-shaped structure in our brain that is responsible for activating our fight or flight response. It has a big job to do! So when our amygdala senses danger it pulls the fire alarm to ensure we are on high alert. When this happens we experience a physiological response. We tend to breathe faster, have a rapid heart rate, feel tense or tremble, and get a surge of cortisol and adrenaline. All of these things occur because once our amygdala pulls the fire alarm, our blood flow is focused to our muscles and brain and the cortisol and adrenaline make us faster and stronger in case we need to take physical action to escape danger. This is a life-saving automatic response when we are faced with something like a bear in the woods.The problem is our amygdala doesn’t know the difference between being faced with a bear or being faced with a deadline at work. Is it helpful to have the same physiological response to both situations? These physiological responses help kick us into survival mode, but the result can lead to impulsive decisions and making it harder for us to control our emotions and actions. Learning how to manage stress when not faced with life-threatening situations makes it possible for us to cope and adapt with life’s stressors ultimately creating stronger resilience. We can start to manage stressors by learning how to calm our nervous system to think clearly, make decisions, and communicate effectively with others. Here are a few ways to do this:
We are often surrounded by unnecessary stimulation. If we aren’t intentional in silencing the “noise”, too much can overwhelm our nervous system. We need to take a moment to put the phone down or turn off the television or computer. Turn off the fluorescent overhead lighting and opt to sit in soft or natural light. Avoid spaces filled with clutter. We need to be reminded to take a few minutes of space and quietness that our nervous system craves.
Grounding is a mindfulness-based technique used to help bring our mind and body to the present moment. One example of a grounding exercise is the 5,4,3,2,1. Take a breath and focus on your senses. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is an effective way to calm our nervous system; however, any way we can incorporate our senses to be fully present will be equally effective.
Breathing exercises can be done anywhere and at any time. This is an innate tool we all possess to calm our nervous system. Start with belly breathing, using your diaphragm, by sitting up straight in a chair or comfortably laying flat on your back. Place one hand on your belly and one hand on your chest. Close your mouth and breathe in slowly through your nose. The hand placed on your belly should slowly rise as you inhale, as if inflating a balloon, while the hand on your chest remains still. Slowly exhale and feel your hand on your belly lower as it deflates. You can practice this throughout your day.
by: Jessica Rich
HopeBound Counseling Services, Olathe KS