In the Coronavirus era, it’s more important than ever that we manage our stress, since stress shuts down the immune system and can set us up for disease. But often we are unaware that we’re even stressed. So, how do we gain awareness?
My three “go-to’s” for gaining awareness are:
1. Emotions are a great indicator of stressful thinking. Each time we have a thought, the brain releases chemicals that produce a feeling in the body, and corresponding emotion. If you suddenly become sad or anxious out of the blue, ask yourself ‘what was I just thinking about?’
2. Somatic responses – if you’re experiencing tension in your throat, chest, gut, or your shoulders are up in your eardrums, check in. What were you just thinking? Something has gained enough momentum that it’s creating a physical stress response in the body.
3. Meditation is useful in a) identifying thoughts that are leading to a stress response, and, also b) calming the mind/body by activating the parasympathetic nervous system.
We’ve all heard about breathing, exercise, nutrition, etc. for decreasing stress. Here are a few methods you may not have heard of:
Chew some gum! In 2008, Australian researchers found that chewing gum reduces the stress hormone cortisol and increases blood flow to the brain. It is also believed that, due to saliva production during chewing, the limbic brain feels that it need not be in hunting mode, and that it is safe enough to be eating.
Assign an upper limit & breathe.When you begin to feel anxiety, assign an upper limit between 1 & 10, for example, assign an upper limit to 3. When you get to that level, start to breathe deeply: 4 counts in, hold for 2 and release for 6. Repeat until you have arrived at a place of calm.
The Clear Button method. This is a quick 90-second reset. When stress arises, hold your palm in front of you and with the index finger of the other hand, press the ‘button’ in the middle of the palm. Close your eyes and focus on your breathing. On the first breath in, think ‘one’ and on the outbreath, think ‘red’. On the next breath in, think ‘two’ and on the outbreath, think ‘blue’. On the third breath in, think ‘three’ and on the outbreath, think ‘green’. Release the ‘button’ and breathe for 10 seconds.
Appreciation! When we are in a state of appreciation, we remain out of the regions of the brain (amygdala & PCC) where we experience fear, self-criticism, judgement, anger, etc. Per Dr. Gary Epler of Harvard Medical School, we can only be in one region of the brain at a given time. In appreciation, we are in the ventromedial pre-frontal cortex, where we’re more open, receptive, and in a place for growth, healing and creating.
Lynn DelGaudio is an Integrative Nutrition Health & Mindstyle Coach, Author, Speaker. You can learn more about her at https://lynndelgaudio.com
