Self-care & Stress Re-Calibration Tools
Self-care Re-Calibration Tools for Stress Reduction
We live in an epidemic of nonstop information overload, with pinging tech devices and constant stimulation. Our ancient brains frequently set off our body's alarm systems for situations that truly pose no real danger. This is a primal function of our brain to constantly scan our environment for potential risks. Situations that make us agitated by perhaps a crude social media post, getting a one-finger salute in traffic, or an angry customer raising their voice, can all elicit our body's acute automatic stress response. This adaptive physiological neuro-hormonal response delivers stress hormones to rev up our body systems creating a domino-effect of chemical events which prepares us to take action (“fight or flight” or sympathetic response) against the "threat." But.... when there is no sabre-tooth tiger and no actual danger, all these action-preparation changes occur in our muscles, organs and blood vessels.... yet we remain still. This lifesaving primal design is perfect for helping us react to escape a burning building - but now has become a chronic state of being, rarely subsiding in too many people.
In a constant, noisy environment of stimulation acting on our senses, often from 24/7 electronic gadgets and communications, our amygdala and ancient brain regions perceive threats. This state of "fight or flight," technically called the sympathetic response, becomes chronic (ongoing) instead of acute (momentary). The domino effect of stress hormones remaining high over time has a negative impact on various tissues and organs producing adaptive changes including: high cortisol levels lasting too long throughout the day invites more midsection fat storage, shallow breathing impacts both musculoskeletal and cardiovascular systems, shunting of blood flow from digestion to urgent use of hands and feet ("fight or flight" reaction) can impact blood pressure, resting heart rate, gastrointestinal and immune function and more. Our nervous systems have the capacity to manage a few false alarms, routinely followed by recovery to our equilibrium following the (unnecessary) rush of hormones and bodily reactions. But when we remain in a constant state of heightened alarm, our brain and body is deprived of a proper amount of cycling into relaxation and recovery mode known as "rest and digest" (or parasympathetic mode). Time spent in the "rest and digest is necessary throughout the day and while we sleep, in order for certain healing hormones to flow and for our cells and brains to accomplish daily clean up duties from the damages of that day.
We need to learn to consciously re-calibrate our nervous system to balance our ancient brain in the modern world, in order to re-balance our whole mind-body wellbeing. When we learn ways to manage our mental stress - whether using mind OR body (somatic) techniques, the result can bring us to a more balanced and calm feeling helping us to recover equilibrium of our nervous system.
Over the next few posts, we will cover a smorgasbord of restorative techniques that help bring back balance to the nervous system, to downshift us out of "fight or flight" to allow recovery time in "rest and digest" mode, as nature intended. There is no perfect "one size fits all" technique. The best practice for you is the one (or two) that give you relief, fit with your abilities, schedule, and environment - AND - that you will actually do again and again on some regular cadence.
Watch for upcoming posts on some effective methods, including:
Self-Myofascial Release,
Tai Chi and Yoga
Mindfulness-based Stress Reduction (MBSR)
Meditation and Prayer
Guided Imagery and Autogenic Training (AT),
EFT Tapping,
Shinrin-yoku (Forest bathing) and exposure to greenspace,
BlueMind science,
Journaling,
Art therapy, knitting, crocheting, pottery, hobbies...
And more...
