There's a familiar phrase that says, "When you know better, you do better."
I believe that even applies to stress.
When you know what causes stress, and how to respond to stress....
You can do stress better, and these three tips will help:
Acknowledge and turn toward the stressor, rather than avoiding or resisting it. Name the discomfort you are feeling, identify how your body is manifesting it. Sit with it like you would sit with a friend who's hurting (this is a great time to remind you to be your own friend!). Know that the discomfort the stressor is creating is not wrong, it's valuable information that will connect you to yourself. Listen to what your body needs. Ask yourself questions that explore it further:
How can I use this pain?
How is this perfect?
What can I do that comes from peace, is for me, and is not trying to change anything?
How can I accept this with grace?
View stressors as challenges rather than threats. Your beautiful brain is constantly scanning for danger, that's one of it's top jobs. But it doesn't know real danger from perceived, and it doesn't know what's present, past or future. It just filters all information and alerts you to danger - but most of the time, what it perceives as dangerous, isn't really. When you notice you're stressed, take a minute to separate the facts from the thoughts about the stressor. What is REAL, what is PERCEIVED. Thank that beautiful part of you for keeping you safe and assure it that you are actually SAFE.
Complete the Stress Cycle. When you experience something stressful, an elevated nervous system response occurs that begins the stress cycle. If that cycle isn't "completed" by bringing your nervous system back to "safety", you begin to live in chronic stress. Periods of stress are necessary and even useful, chronic stress is not. The stress cycle can be completed through several methods. Here are a few:
Deep Breathing. Breathing is one of your greatest gifts. Breath in through your nose slowly and fully, then take an additional quick inhale at the top. Slowly release your breath through your mouth, adding a hum or low moan will make it even more effective. Make sure the out breath is longer than the in breath.
Cold Exposure: Use an ice roller on your chest, take a cold shower or plunge, or just splash cold water on your face to stimulate your vagus nerve (we'll talk more about this next week) and activate your parasympathetic nervous system (the one that calms you down).
Physical Activity: Going for a walk, doing yoga or dancing are just a few examples of movement that supports completing the stress cycle. Bending forward like a rag doll and intentionally relaxing tense muscles is also very helpful.
Social Connection: Meaningful conversation and positive or fun social interactions also stimulate the vagus nerve and improve emotional resilience. This one requires being with someone you trust and feel safe with.
Look forward to learning about Doing Stress Better every week in November. This can be a stressful time of year, and I want to help you enjoy it more!
Don't forget to join me for Monday Motivation EVERY Monday morning at 9:30 MDT. Together we will create a plan for getting your stuff done while feeling supported and increasing your sense of self-connection.
Don't put off Doing Stress Better. Your health and enjoyment of life depend on it!
Xo,
Meredith
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