Putting a Good Face on a Stressful Time?

YOU CAN’T FOOL YOUR BODY.

We all do it.

I’m a coach who teaches people about mindfulness every day and I still need to catch myself – stop myself from tamping down stress in an effort to sally-forth and keep on going.

I used to describe myself as a head who dragged her body along for the ride. I lived in that head for years along with a million swirling thoughts and the emotional chaos that they created.

It takes a lot to rattle me now, and the emotional upheaval – when it does come – never lasts as long or feels as intense as it did back then.

In fact, I’ve become pretty damn Zen over the years.

For this, I thank my body.

Now I know that my body is the key to my mind. It tells me when I’m ignoring something and then it helps me set things right.

If you’re anything like I was, you muscle through a lot. Keep smiling and keep going is the way I’d lived for most of my life.

I thought it was working.

It wasn’t – I was in a constant state of underlying stress and, for years, it held me back.

Here’s what I know now.

Stress (and feeling it) is 100% normal.
Staying in a state of stress (especially if you’re ignoring it) effects your health, your relationships, and your ability to get what you really want.
It’s easy to shift out of stress.

The first thing you need to do is to notice when your body is in a state of stress. If you’ve been living this way for awhile, you’re probably so used to it that it may be difficult at first.

This Week: NOTICE and

b r e a t h e

NOTICE

Do a quick body scan. Where in your body are you experiencing strain, tightness or tension?
While you are breathing normally, notice where the air goes.

The answers to these two questions will be your tells.

Strain, tightness or tension is a cue that you’re holding more stress than you may be aware of.
Breath that stops at the throat or the top of the lungs is a cue that you’re holding more stress than you may be aware of.

b r e a t h e

When you notice any of your somatic cues for stress:

Take a 3-6 second INHALE followed by a 4-8 second EXHALE. Repeat until you’re drawing air all the way into your belly.

If you’re still feeling tightness and strain, continue and this time imagine your muscles softening and melting into place on each exhale.
If you’re still feeling stressed or if you’re feeling overtly anxious, try a few rounds of BOX breathing (Inhale to a count of 4 – hold for 4 – exhale for a count of 4 – hold for 4 – repeat)