Stress Reduction Exercise
Step 1: Develop and Find Daily Purpose
Step 2: Structure Plan
Step 3: Connect
Step 4: Rinse and Repeat
As humans we function so much better when we have purpose. In difficult times of enhanced stress we feel unstable in our original purpose and even question how important that purpose was to begin with when everything seems to be out of control. This has a direct effect on our physiology including how our brain utilizes its calming capabilities.
The following exercise is designed to help bring back the focus, our auto-calming facets and return the body’s systems to balance. The objective being to allow for regular processing rather than for hyper-vigilance in our over-stressed environment.
Remember always to breathe, pray and connect as primary sources of calming. Eat well, exercise and turn off the outside negative information flow as much as possible.
1st- Develop Purpose
People function with purpose. When we lose that sense we find ourselves wandering about in our minds looking for what is important enough to denote purpose. If this is mixed with fear or stress, it can be a looping cycle of non-performance. We get stuck in the feeling that we have no real purpose and we focus on how out of control that makes us feel. Purpose as defined before this difficult situation can be altered to fit the new circumstance and the sooner we can do that, the easier it is for the brain to transition and return to a feeling of safety. Safety = calm.
Behavior Suggestions
Learn a New Language
Clean or Renew a Specific Room in the House
Meal Plan for the week with items you have in house
Help others by phone calls, mail notes, etc.
Develop on a new project in home or work - make lesson plans for yourself.
2nd- Structure Plan
Experts tell us that children not only function better with structured days, but that they actually require them for balanced growth physically, emotionally and spiritually. It’s the EXACT SAME THING for adults. As a society we have developed an environment where certain actions take place on a regular and expected basis that become part of defined structure we live in. Our brains develop a sense of safety in that structure. Change to that structure through trauma or high stress alters the safety aspect for our brains and we feel unsettled, unsure and unsafe. By consciously developing a structured environment for yourself, you are telling your fearful system that structure does indeed exist and this new way is safe. It allows your brain to calm down and return to focus and relaxation for periods of time. The more we practice this paradigm, the more benefit we can realize.
Structure Suggestions
Create Personal Calendar - One for yourself and Another for each child
Schedule hours throughout the day in plan - limit times for social networking and news and stick to them. This is really important.
Ex. Schedule:
8:00 – 9:00 am – B’fast, news, yoga, shower
9:00 -10:30 – Work from home or Clean Room or Develop Marketing Plan, etc.
10:30-10:45 – Break (plan what you will do here) Read, get outside, eat a healthy snack
10:45 - 12:30 - Work from home
12:30 - 1:30 - Lunch and a walk or phone call to a friend, family.
1:30 - 3:00 - Do a puzzle, work, read, bake a loaf of bread, etc.
and so forth. Please be sure to NOT inundate yourself with news or internet use. This can break the cycle of healthy habits you are setting up in your structure by introducing a heavy dose of worry and stress. Stay informed by all means - just do it in controlled doses.
3rd- Connect
This step is critical in keeping us free from too much time in our own heads. Please plan this into your schedule. That will ensure that you don’t skip it mistakenly or intentionally.
As we experience more social distancing it can become increasingly difficult to want to connect at times. Eye-to-eye conversations (via video) is a connection point that enhances the feeling of safety and knowing that we are not alone. It is proven that by sharing we release and connect on an intimate level that humans crave for internal peace. If video is not an option, a phone call is perfect.
Please try to immediately head off any negative conversation during these connections by coming up with a topic for the phone call.
Ex: “Hi, I’m so happy we’re chatting and I’d really like to hear about your favorite vacation memory.”
Or “Can you tell me how to turn carrots and oatmeal into something fantastic? I know you’re such a good cook!”
This offers the other person the opportunity to experience a sense of purpose and fulfills your structure plan and need for connection. It’s a powerful two-fer!
Further suggestions for free-time and purpose driven tasks submitted by others:
Hiking, gardening, meditation, knitting, puzzles, cooking, deep breathing, journaling, sending cards/notes, spending time with pets, doing your nails or makeup just because, word games, coloring, podcasts, planning for vacations, listening to music, dancing, connecting with neighbors through chalk messages on driveways, pictures in windows for people walking the neighborhood, enjoy a cup of tea, sunsets, cloud-watching, prayers, being in gratitude, laughing, virtual art galleries, driveway sports...