(Article originally published in the Yelm Food Coop newsletter in February 2018)
1. No. 1 Breath – Get control of your breathing. In all cases, stress is associated with an abnormal, out of whack breathing pattern. Take in a deep breath, about 3 seconds, fill up the lungs expanding the upper airways, pause for about one second, then naturally let it out, about 5 seconds.
This helps activate the Peaceful Nervous System (Parasympathetic) like the brake in a car, and it helps take the foot off of the gas, the Stressful Nervous System (Sympathetic). For mild stress do this for 2-5 minutes, moderate stress – 5-10 minutes, moderate to severe stress 10-15 minutes. Do not hyperventilate. Breathes should be relaxed and slow.
2. No. 2 If you are alone, then immediately put a big fat fake smile on your face. You will know if it is big enough because you will chuckle, will feel it in your belly, like a brief laugh. Then you have released powerful molecules from your brain into your whole system that relax and calm. Dopamine – feel good, Serotonin – mood lifter, Endorphins – body’s natural pain killer, and Oxytocin – ‘the huggy’ molecule. Repeat.
3. No. 3 Slow down a little – slow your pace a little if you are in a hurry – just slowly keep slowing your pace until you can feel a difference – hurrying can activate the stress nervous system, like punching the gas pedal, slowing down helps to activate the peaceful nervous system, like gently applying the brakes.
Like anything worthwhile, crawl, walk, run. Play with each technique one at a time for 2-3 weeks, then start combining them. This can be a powerful investment in oneself, but remember 25% effort in, 25 % results out, 100 percent effort in?
This is not a substitute for your health Care providers medical advice, but many of my patients find these useful, individually or together, to help curb, diminish and get better control of their stress.
Dr. Mike
Michael Carruth, MD, EAMP/LAc, MAcOM, Dip.OM
(Licensed only as an Acupuncturist in WA State)
See below for more resources related to this topic
Other Resources: https://www.ted.com/talks/ron_gutman_the_hidden_power_of_smiling ( free)
