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

6 Ways to Meditate for People Who Can’t “Meditate”

Yay. Sure. 100%.  When I meditate it’s 50%-50% at best.  My monkey mind swings from trees with great abandon, my thoughts rambling, rumbling and wildly roaming.

So!  Why meditate?

Meditation has been rigorously scientifically studied and it’s shown to literally change the brain.  A regular meditation practice helps significantly with depression and anxiety, meditation has been shown to help with anti-aging, fighting infections, contributing to a sense of control and combating feelings of loneliness.

Nearly anything can be turned into a meditative practice as long as you focus on leaving your “head” and experience the world through your senses. (Sorry – Television, video games and reading don’t count as meditation because they simply replace our own thoughts with more stimulating ones.)

When the stress, thinking of “doing nothing” for 20 minutes, negates  benefits here’s 6 alternative forms of meditation

(I’ve tried five of them- and they work.  You can guess which one I’ve ignored)

1.  Take a Musical Bath

Like a warm bath, sink into the melodies, soak in the harmonies, bath your body in the rhythms and Immerse yourself in sound.  It is a powerful and enjoyable form of meditation.
Get an album you’ve wanted to listen to for some time and listen to it… really listen, with no interruptions.

2. Dance When NO ONE Watches

Dancing is the natural progression from listening to music.  Many of us have had the horrible feeling of dancing while being stuck in self-conscious over thinking and paranoid about how we look.

Meditative dance is ignoring everything that is going on outside our own body and becoming one with the music.  Flay your arms, sway your hips, roll your eyes –  Let go of protecting your self image, have fun and even be silly. 

3. Draw with your eyes

Drawing is less about talent and more about learning to see.  Thinking actually can get in the way so that’s why this exercise is meditative.

(Don’t worry about what it’s going to look like, it’s the meditative process that counts not the Museum of Modern Art.)

By drawing without looking you use your sight perception to get out of your head- what you THINK it should look like – and be in the moment.

  1. Choose what to draw — a cup, your foot, a chair, it doesn’t matter.
  2. Set a timer for 10 or 20 minutes.
  3. Arrange yourself so you can see the object you will be drawing without seeing the paper.  Put your pencil through a paper plate so you can’t see your paper.
  4. Focus your eyes on some part of the object and coordinate your eye moving around the outline (contours) of the object with moving your pencil to record what your eyes observe.
  5. Without looking at your hand, your paper or your pencil focus only on the shape of an object.

    Do not look down at the paper as you SLOWLY move the pencil,  concentrating on the lines, and contours of the object as you let your pencil “flow” in time with your eyes.

  6. Continue observing and recording until the timer rings

Just like any meditation practice, this exercise can be difficult at first but will become easier as you learn to shift your thinking from an analytical, labeling mode to one that is more intuitive, MEDITATIVE.

4. Yoga

Not only is yoga incredible for flexibility, balance and strength, it’s also one of the oldest forms of meditation. You combining various movements with coordinated breathing to help focus on your inner body.

Watch yoga videos on YouYube, there’s hundreds to choose from – and practice them a few times a week.

Don’t get caught up with all the bells and whistles, yoga is about feeling connected to the earth and your inner body.  (The last time I checked your feet were already touching ground.)

5. Meditative Munching

Take advantage of one of the necessities of life – food – and the fact you do it every day . . . several times a day.  

Remember, the power of meditation comes with practicing full focus.  When your mind strays return to taste, texture, temperature.   Eating in front of the TV, in the car or standing over the sink only encourages the monkeys to leap around.

Eat slowly, savor each bite – focus on the textures, flavors, aromas and the temperature. (And while you’re chewing, feel grateful for each bite of nourishment.)

6. Restore with Chores

(We’ve gone from what I consider the most enjoyable – eating – to the least)

Chores can be meditative WHEN you focus solely on what your are doing.  Your monkey mind will try and take over to keep you entertained and stimulated.

Just as in all meditative practices keep refocusing your monkey mind on the task at hand: Washing dishes – focus on the temperature of water, seeing the pot become cleaner and cleaner;  Mowing the lawn – examine the cutting patterns, inhale the aroma of cut grass; Making the bed – notice the feel, color, wrinkles of sheets, the tension of folds, your hand motion . . .

(Personally, I’d rather monkey around.)

jw

https://www.lifehack.org/articles/lifestyle/6-alternative-forms-meditation-for-people-who-hate-doing-nothing.html

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