Incredibly Creative Stress Kit part 2: Bodymind/ Duplicate

In case you missed part 1, the Stress Test, click here for  a link

You have a BODYMIND

Ever wonder what your neck was for?

Bodymind? You’re probably thinking, “a typo.” Research has proven that your body and your mind are connected by your neck and are inseparable. The body talks to the mind, the mind talks to the body, the body talks to the body and the mind talks to the mind. You’re just one big, interconnected bodymind.

Now, let’s take a quick look at stress so you will know what’s happening in your own bodymind.

WHAT’S HAPPEN’N?

The stress response is simply “Fight or Flight”. Its purpose is keeping you safe, out of harms way. The problem in today’s world is our brains don’t actually know what is dangerous: See a picture of fighting on TV and your brain gets the message you are in danger; Your brain thinks that the 11 ton cars traveling down the freeway are like rhinos charging. More danger.

Your brain desperately wants you to survive and any cue it perceives as possible danger – sight, sound, touch, taste, smell, thoughts & mental images – tells your bodymind to fight or flee from what is going to harm you. In some cases the freeze response is momentarily activated so that every part of your being is on alert giving time to decide whether to fight or flee.

When the stress response is activated blood is directed away from your intestines, stomach, brain – whatever organ isn’t needed to run or fight:

Ever get light headed? -it’s not time to think, just act: diarrhea?-let’s lighten the load; butterflies/queasy?-not the time to digest food. When you feel “shaky” it’s your blood being directed to arms and legs so there’s energy in that one-two punch and speed in your step. Lots of other things happen too, but you get the idea.

Here’s what you’ve been waiting for!

Stress Reducing Exercises & Activities

Try the exercise & activities from each of these four different approaches to find what works best for you.

1. DUPLICATE FIGHTING & FLEEING

2.ELIMINATE STRESS CUES

3. CONCENTRATE ON CALM CUES

4. FABRICATE YOUR EXPERIENCE

First a word of safety

(We don’t want to have your brain perceive danger).

All the physical activities must be done only to your individual capability. If you have any medical/physical issues see your doctor/health care practitioner first before you try any of the physical exercises.

1. DUPLICATE FIGHTING & FLEEING

Trying to calm down usually only increases the stress response. Your bodymind is telling you to moooove!

Conventional advice is to “relax” when you’re stressed. I don’t need to tell you…but I will anyway: It’s near impossible to “calm down” the fight or flight response once your adrenalin is pumping. So let’s creatively use what our bodymind is doing and GO ALONG WITH THE PROGRAM-let’s duplicate what the fight or flight stress response is preparing us to do.

Once the stress response is triggered the neurochemistry is already in your cells telling your body to run or fight before you are consciously aware of the stress response. It takes, on the average 20 to 30 minutes for the neurochemicals to metabolize out of the cells.

Do physical activity for 20-30 minutes, the stress response will pass.

MOVING EXPERIENCES:

Walk to the store

Do jumping jacks

Climb stairs

March to music

Take a hike Clean a closet

Samba, rumba & mambo

Jump rope
Play soccer
Scrub the floor Build a shed
Kick box

Wash windows

Walk the dog

Ride a horse

Mow the lawn

Paint the ceiling

Rock climb

just MOVE.

When you don’t have the space, time or availability to do a “Moving Experience” physical focus is a way of directing some of that adrenalin into a positive place. Next are two quick and easy physical focus exercises that you can even do in public.

 STRETCHING THE POINT

  • Stretch your arms out in front of you, palms down, strrrrrretch forward.
  • Raise your arms high over your head.
  • Stretch them, try to touch the ceiling.
  • Pull your arms toward the back of your head and holdfor a moment.
  • Let your arms drop back to your sides.
  •  WHEN LIFE GIVES YOU LEMONS

  • Pretend you have a whole lemon in your left hand
  • Squeeze it hard. Try to squeeze all the juice out.
  • Feel the tightness in your hand and arm as you squeeze.
  • Now drop the lemon (you can clean it up later)
  • Notice how your muscles feel when they are relaxed
  • Take another lemon I your left hand. Try to squeeze this one harder than the first lemon.
  • Drop the second lemon and relax.
  • Repeat this sequence using your right hand.

MOVING MANTRA

Adding thought to movement and your brain helps potentiate the activity.

NOW LET’S CONCENTRATE ON YOUR THOUGHTS. Remember, thinking is a cue to your brain.

First, what is a mantra? In this case it’s a positive statement you repeat over and over in your mind. We like to combine mantras with movement. So when we walk or exercise we’ll silently repeat a positive statement in rhythm to the pace.

Here are some to choose from. You can mix n” match. They don’t have to rhyme; it’s just incredibly more fun.

• 3-STEP Mantra: “I am safe”
• WALK AROUND THE BLOCK Mantra: “I feel good in the neighborhood”

• BREEZY DAYS Mantra: “Feel the balm, I am calm”

• IT’S FATE Mantra: “I feel good, I feel great, calm and tranquil is my fate!”

Better yet, create your own and e-mail us. We will share them with others.

Important things to know about COPING so you aren’t more anxious

During our 30+ years as psychotherapists we never had to address the fear and uncertainty the Novel Coronavirus Pandemic has created.  The disruption to individual lives and society is surreal.

There are coping truths that we know are real:

  1. Everyone copes with horrible situations differently.  Some use humor (even gallows humor), some become immobilized or depressed, for others anxiety explodes, some grasp at things that are seemingly frivolous but under their control (like hoarding toilet paper).  I watch the news obsessively since I find comfort in information.
  2. We want our family & friends to cope in the same way we cope. “Why aren’t you acting more worried?”, “Don’t be so obsessive”.  “Do something productive.”  “Calm down and slow down.” There’s comfort in thinking we are connected and not alone in our own way of seeing and responding to threats, real or perceived.  When other people don’t cope the way we cope it makes us nervous, as if something is wrong with them.
  3. The higher the stress the more the brain reverts to automatic, old, tried and true patterns and coping mechanisms that are basic to who we are and how we are in the world.  Our mind-body stress response says this is NOT time to change our normal behaviors and natural tendencies because doing something new creates more stress.
  4. It’s normal to feel productiveanxiety right now,and while we need to allow ourselves to feel these feelings.  Some anxiety is productive—it’s what motivates us to wash our hands often and distance ourselves from others when there’s an important reason to do so. If we weren’t reasonably worried, no one would be taking these measure to help reduce the viral spread.
  5. Unproductiveanxiety— unchecked rumination—makes our mind spin in frightening directions. Our anxiety is actually trying to keep us safe by focusing on potential threats preparing us for fight, flight or freeze. However, anxiety when constant elevates our stress response chronically which dampens the immune response which is the last thing we want during a pandemic.

    Click here for your FREE Incredibly Creative Stress Kit PDF

In recent weeks we have been doing daily posts on coping with stress, anxiety and social distancing.

Scroll down to see these posts.

How to reduce fear & anxiety in 30 seconds

Affect labeling—the act of naming one’s emotional state—helps blunt the immediate impact of negative feelings and begin the process of reducing stress.

In a small study* of 30 subjects, researchers conducted a series of brain-imaging experiments in which participants were shown frightening faces and asked to choose a word that described the emotion on display. Labeling the fear-inducing object appeared to:

  • Reduce activity in the amygdala, the part of the brain in which the fight or flight reflex originates
  • Increased activity in the right ventrolateral prefrontal cortex, which is associated with vigilance and symbolic processing.
  • The brain’s perception of the images shifted from objects of fear to subjects of scrutiny.
  • Experientially, the fact that there is a name for what you’re going through means that other people have experienced it as well, which makes an overwhelming emotion feel less isolating.

How to “Affect label” 

30 seconds . . . as long as you don’t count the 15 minutes of moving.

*The University of California, Los Angeles. Study led by psychology professor Matthew Lieberman,

https://qz.com/989060/reduce-stress-and-anxiety-with-a-pen-and-this-simple-neuroscience-backed-trick/

For more in this series, scroll down.

For tips on social distancing, click here for Curious to the Max

 

How to Empty your Brain to Reduce Stress & Control Anxiety – Write On!

Non-stop writing, stream of consciousness, free writing . . . it doesn’t matter what you call it – it can change your brain, change your day.

I’m not being overly dramatic as there is a body of research which shows that

simply putting pen to paper changes your brain to reduce anxiety & stress.

Write on! by Peggy

Easy Peasy Writing How-to

Choose a focus – a situation, feeling, thought and create a “topic Sentence”

If you can’t think of a specific begin with

 “When I ____________”,  Right this moment I am thinking . . . ” ,   “I am feeling . . .”,  

“I can’t think of anything to write because . . . “

It can be anything in the past, the present or the future.

  • Use a pen that writes smoothly and comfortable to your hand.  

Don’t use a keyboard since the act of writing with your hand is important.  Your small muscle movement is expressive (much like artistic expression, your handwriting is unique to you).  It doesn’t matter if it’s legible or beautiful as your hand movement registers with your brain in ways that tapping out letters on a keyboard do not.

  • Set a timer for approximately 20 minutes. It takes that long for your unconscious brain to push through your logical thinking processes.
  • Use a journal, a piece of paper, a brown bag- it doesn’t matter.
  • Start with your “topic sentence”,thought, feeling . . . just start. 
  • Write continuously for 20 minutes, never letting the pen stop. If your mind goes blank simply makes loop-d-loops with the pen until you have words to put down. Write quickly, spontaneously, intuitively.  It doesn’t matter what you write just put down on paper where your mind takes you.
  • Do not be concerned about spelling, punctuation or grammar.
  • Do not be concerned if it doesn’t make sense.

Read  research: How Writing About Past Failures May Help You Succeed In The Present

 click here

Decrease your Anxiety & Stress Increasing Immunity

Diaphragmatic breathing is the best known and one of the most powerful breath exercises to reduce the stress response, get oxygen flowing to your brain and in your body.

If you’re constantly and chronically stressed out, sleep-deprived, malnourished, or dehydrated over time your immune function will weaken.

Longer, deeper breaths into your abdomen, slows your heart rate and activates the calming, parasympathetic nervous system. 

Inhale . . . . . . . . . . . Exhale. . . . . . .  by Judy

The most basic type of diaphragmatic breathing is done by inhaling through your nose and breathing out through your mouth.  However, exhaling through your nose allows you to do this in public places.

Here’s how:

  • Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable, flat surface.

  • Relax your shoulders.

  • To feel your diaphragm move as you breathe place one hand on your upper chest and the other just below your ribs on your stomach.

  • Take a slow, full breath in through your nose for about two seconds. Experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.

(your hand below your ribs moves in and out with each breath).

  • Press gently on your stomach, and exhale slowly for about two seconds through your nose (or mouth) and tighten your diaphragm

(just like squeezing a lemon to get all the juice out)

  • The hand on your upper chest should remain as still as possible throughout.

Repeat these steps several times for best results.

It may take you a bit of effort at first to do this cuz it ain’t the usual way you breathe.

With continued practice, diaphragmatic breathing becomes easier, Easier, EASIER.

After you get the hang of it, you can practice diaphragmatic breathing  . . . without using your hand.  

 

 

 

Ways to Cope in Uncertain Times

There is unprecedented anxiety in the entire world due to the pandemic.  Fear and anxiety is a normal response to unknown threats to our survival and well-being.  The problem for all of us is prolonged and chronic anxiety which elevates the stress response and lowers our immune response.

We have searched all our posts which address stress and anxiety to give you some tools to incorporate into your daily life and better cope with uncertainty.

Stressed out….

Click here for  FREE PDF of

The Incredibly Creative Stress Kit

to CALM, COOL & COLLECTED!

Have a look at these past posts: 

How to Reduce Fear and Anxiety in 30 Seconds

Meditation Changes Your Brain for the Better

Coping with family tension 

Six ways to meditate for those who can’t meditate

Comfort Eating Actually Comforts

Stressed? How to Activate Your Own Placebo

And from Curious to the Max:

ME a Stress Case? . . . I Don’t Think So. . . This Anxiety Reduction Technique is for YOU

Write On! How to Empty your brain to reduce stress

 

Click here for “Frankly Freddie: How to Social Distance and be Social” on Curious to the Max