Managing Stressful Times
Hello friends,
I know; these are stressful times. With uncertainty and change, comes difficult emotions and an even more active mind. Add in some of these transits that are creating more confusion, illusion and dissolution — well, these are times that need our best toolbox of coping mechanisms.
One of those ways is to actively choose to relax. Most people, when they say they were relaxing, they are actually checking out. Falling into their favorite Netflix series; distracting with endless scrolling; or even numbing out with food, alcohol or other substances.
No judgement here; we are all human beings. But part of the problem is that our culture doesn’t seem to find value in true relaxation; in human being and not human doing.
One of the ways we can actively pursue relaxation is through stimulation of our body’s natural relaxation response.
The relaxation response is the opposite of the fight or flight response. There are certain conditions that help stimulate each of these states within the brain.
As the brain goes, the body follows. So we use the body to help to re-wire the brain into a state of relaxation.
The following list of conditions help to stimulate the parasympathetic nervous system through the stimulation of a specific region of the brain (the anterior hypothalamus). This brings about a relaxed state of being.
We are all wired for relaxation; once we know what stimulates relaxation, all we need to do is set up the proper conditions and allow the relaxation to occur.
Relax the tongue and throat; soften the lips. This helps a lot!
Breathe deeply into the belly; this type of breath is grounding and stabilizing.
Ten to twenty diaphragmatic breaths (deep breaths in that flow from belly to chest/shoulders and then smoothly back out); do them consecutively for the best results.
Keep the skin warm; it is more difficult to relax if the body is cold.
Take the time to become physically comfortable; scan the body for gripping or discomfort. If you are reclining, put something under your knees which will take some stress off of your low back. Perhaps place support under your head, or cover up with a blanket.
Darkness; covering the eyes using an eye pillow, washcloth or wrapping with an elastic bandage. Don’t use an eye pillow or anything that is weighted for more than 15 minutes. They can compress the eyes and cause temporary problems with vision.
A reclining or inverted posture will encourage the relaxation response. Try elevating the legs on a couch or up the wall.
Give yourself the time and permission to relax.
Yoga Nidra can be a great addition for this relaxation time. Or you can try listening to relaxing music, or binaural beats. Schedule yourself for just five minutes the first time and then increase to 10-15 minutes per day.
Taking this time for yourself will improve your sleep; help to quiet your mind; and reassure your body that everything is going to be okay. This life — it’s a marathon, not a sprint. Value yourself enough to take time to restore and renew.
Deep beautiful breaths my friends!
Shanti (peace),
Jill
