HELLO FRIDAY … THE WEEKEND IS AROUND THE CORNER
Are you interested in some ideas to help you reduce anxiety and stress?
Everywhere you turn, you are hearing news and seeing signs and impact of the Coronavirus Pandemic. Because you are a human being, your sympathetic nervous system (fight or flight response) is activated and on “high alert”. As a result of everything that is happening right now, and the state of stress and anxiety that you may be experiencing as a result, I am sharing some ideas that you can use to help you reduce anxiety and calm down quickly.
Hope you find these helpful and that there are one or two that you can implement in your life to reduce feelings of anxiety and stress:
Use your senses to relax you: Look at pictures of loved ones, vacation spots, scenery, etc. Listen to soothing music; Sip hot tea; Get out and smell the fresh air or aromatherapy with the smell of these essential oils (chamomile, jasmine, lavender, frankincense, geranium or ylang ylang);
Exercise: Be active, get up and get moving, go for a walk, etc. This will relieve tension, reduce stress, boost “feel good” chemicals and make your brain more resilient and less anxiety prone;
Breathe: Deep breath in for count of 5; hold for count of 7; and breathe out for count of 9. This breath work is grounding, decreases anxiety and reduces the fight or flight response. Breath work brings you back to present moment.
Smile: Research shows that smiling decreases stress and the stress response whether you are happy or not. Remember: your neurology and your physiology are connected, so “head up, shoulders back and show those ‘pearly whites’ 😊
”Tapping: The process of tapping is based on the theory of energetic meridians and pathways that run through your body. When you are having issues like feeling (anxious, sad, fearful, etc.) those meridians may be blocked. Tapping facilitates unblocking and restoring energy and health back to those pathways. I highly encourage you to try this process. I have found it to be EXTREMELY HELPFUL. Below is the process:
7 POINT TAPPING
Goal: Calm down sympathetic nervous system and bring on the parasympathetic nervous system. Rewire brain to respond in healthier ways; restore the body’s balance of energy.
1. Name the emotion you are feeling (Any challenging situation and the emotion you feel; anxiety, etc.)
2. Connect with the unwanted or un-useful emotion. How do you know you are feeling the it? Take note of where and how you feel it in your body.
3. Rate it on a scale of 0 (no sensation) to 10 (the worst)
4. Let the emotion go, state: “I release “ ; Breathe in (5), Hold (7), Exhale (9)
5. Tap (with one or both hands) on the following points for 30 to 90 seconds while doing breath-work at each point (Breathe In, Hold, Breathe Out)
a. Tap on the centerline of the top of the head from front to back while breathing and repeating “let it go” -
b. Tap on your 3rd eye – Breathe & Repeat “let it go”
c. Tap on side of your temple- Breathe & Repeat “let it go”
d. Tap on your cheekbone - Breathe & Repeat “let it go”
e. Tap just under your collarbone - Breathe & Repeat “let it go”
f. Tap on your sternum (breastbone)- Breathe & Repeat “let it go”
g. Grab your left wrist with right hand and apply pressure to the inside of the left wrist or tap on the inside of left wrist (Deep Breath - 5,7,9)
h. Stretch your arms out in front of you
i. Cross your arms at the wrists and have the palms of your hands facing each other
ii. As you bring them up close to your heart, take a deep breath (5)
iii. Hold it for 7 seconds
iv. Release your breath as slow as humanly possible (9)
v. Repeat the deep breath, hold it, release (5, 7, 9)
vi. Release your arms
6. Check-in and rate how you are feeling. Check-in on the intensity of the unwanted emotion/sensation; rate it on a scale of 0 to 10
7. Continue this exercise until the sensation of the unwanted emotion completely disappears or is at least at a level of 2 or below.
I encourage you to try any of these methods during any stressful situations or at times when you are feeling worried or frustrated. It will help. As your brain changes, your mind changes; and as your mind changes your brain changes. What you pay attention to, what you think, feel and want and how you work with your reaction to things will make a big difference in the outcomes you experience.