Weekly Quote: “The mind and body are like parallel universes. Anything that happens in the mental universe must leave tracks in the physical one.” – Deepak Chopra

Contemplation:

~ Our feelings and thoughts are intense because they are not just feelings and thoughts – we physically feel the issues we are experiencing. Yowzah….

A triggering event transpires and the amygdala takes it on and lets the hypothalamus know it is stressful. This signals glands to release cortisol and adrenaline. We may experience muscle tension, increased heart rate, and shallower breathing among others ….all designed to protect us and increase our awareness. However, this feature was designed for simpler threats from the dinosaur age (time to run away from T-Rex): not existential crises considering the entirety of a complex life reviewing all my perceived failures. So….as it turns out, it is up to us to manage and evolve…isn’t that interesting….you’re not just learning to manage yourself, you’re helping the entirety of the human race to evolve as a species! No pressure! 

Tip for the Week:

~  Slow down……” taking a breath” isn’t just some cliche used by people who heard it somewhere….it’s literally where we must start. We must slow down so we can think because it is shown we will make better decisions if we do. 

Here are some steps to address anxiety and stress as soon as you notice it:

1. The moment you identify it, take an intentional deep breath. Box breathing is 5 seconds in, hold for 5, out for 5, hold for 5 – repeat. 

2. Notice it in self-talk “I’m feeling anxious, stressed” – at that moment, you are taking control of something that feels out of control and you decrease its power. Don’t feed into the drama of it as it will only release more cortisol and adrenaline. 

2. Where do I feel it – heart, shoulders tense, chest, light head? Name the places.

3) Lower shoulders, tense and relax muscles, notice and name 5 things you see, feel your feet.

4) Cognitive Restructuring:

“Even though this is intense, it will pass”

“I’m experiencing a panic attack right now, but I’ve managed difficult situations before and can do so again.”

“I may feel out of control, but there are steps I can take to regain my composure.”

“These are common symptoms of a panic attack. It’s highly unlikely that it’s anything more serious.”

“Panic attacks can happen to anyone and are not a reflection of my ability to handle stress.”

“Feeling scared doesn’t necessarily mean there’s a real threat. These are symptoms of panic, not danger signals.”

The theme in all of this work folks is that you are empowered to address your issues and grow stronger with every success. Keep practicing…. keep growing….have a wonderful holiday.