By Dianne Holliday Fish, LPC
RECOGNIZE WHEN YOUR STRESS IS IN 'OVERDRIVE'
We all experience occasional symptoms of overload and stress at times in our life. In fact, a little bit of stress is good because it helps us choose studying for a test rather than watching TV or finishing the laundry before guests arrive. It spurs us to prepare for a briefing or complete the artwork on a project due the next day to a client. When our body responds to stressors, typical physical changes associated with this “fight, flight, or freeze” state may include:
- Increased heart rate
- Increased blood pressure
- Significant changes in breathing rates, shallow breath
- Blood shifts away from outer to core of body (vital organs)
- Increased muscle tension (prepare for action)
- Shut down of digestive processes (decrease in digestive enzymes)
- Dilated pupils
- Production of stress hormones such as adrenalin & cortisol by our Adrenal glands (located on top of kidneys)
Our body is designed to handle these changes on an occasional basis and it has natural mechanisms to then bring us back into a more neutral or relaxed state.
When our stress response is constantly “on”, however, we may feel overloaded from being in a state of hyper vigilance. Over time, if we are not taking steps to modify our reactions to stressors, we may experience sleep and digestive problems, anxiety, depression, obesity, memory problems, skin rashes, and eventually blood pressure and heart difficulties.
THIS IS MAKING ME MORE ANXIOUS, WHAT DO I DO?
If you find yourself more often than not feeling overwhelmed, anxious, nervous, hyper sensitive to sounds or situations, experiencing significant changes in appetite or eating patterns, excessively fatigued, avoiding situations that used to bring you joy or satisfaction:
Maybe it’s time to explore why you feel so anxious and to try new tools to build your skillfulness and help you modify your stress responses.
Today let’s explore the power of working with your breathing patterns. As discussed above, one of the clues that your body is in a stress response is shallow breathing and significant changes in the breath rate. A simple first step to interrupt the body’s stress response is to consciously shift into a longer/deeper breath pattern using the full capacity of the lungs and keeping the air flowing smoothly.
At the first signs of stress in your body, let your belly relax out and begin inhaling through the nose, then expand the middle of the chest and finally the upper chest. Then exhale through the nose, relax the upper chest, middle chest, and finally bring the belly back towards the spine to expel the remaining air. As you breathe, slightly constrict your throat and focus on the sound of the breath. This simple 3-part yogic breath can help you shift back into a more neutral state. Experiment with your breath pattern and notice it’s power to change your mental state.
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CONTACT DIANNE: 512.636.7500
We'll set an appointment to begin reducing your anxiety and stress!
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Meditation for Emotional Balance
When you are feeling anxious and overwhelmed, basic breath techniques are not always enough. Below is a kundalini yoga pranayam (breath) meditation designed to help bring you back into a state of emotional balance.
Posture:
Sit in cross-legged or “easy pose” w/ hands on knees. You may also sit in a chair with your feet firmly planted on the floor.
Breath:
4 equal Inhales (through the nose)
1 Exhale (through the nose)
Mudra: (hand position)
Touch thumb tip to each finger tip (index finger first)
( 1 touch per Inhale)
Exhale fully and begin again
Start with 3 minutes. Eventually you can work your way up to 11 or 31 minutes
This breath meditation balances the pituitary gland which is the master gland and controls the endocrine systems and the hormones in the body which will bring balance to your emotions.
(This article draws on information from www.Mayoclinic.com and www.3HO.org websites)
