MANAGING
STRESS IN MODERN TIMES
We
are in an ever-accelerating “hurry up” culture,
one in which human beings are required to make remarkable
adaptations to increasingly technologically driven lifestyles
and consumer-oriented pressures. This spiraling pace requires
us to move so quickly that we tend to override and become
desensitized to our bodily sensations and our feelings.
In this anesthetized state we ironically require more stimulation—
bigger, better, newer, louder, faster— just to grab
and hold our attention. We become so saturated with excessive
stimulation and cumulative tension that we may become numb
to all but the most adrenaline producing experiences or
else attempt to soothe the frayed nervous system with alcohol,
drugs or ignore it with compulsive activity.
One of the unfortunate effects of being assimilated into
such a system is that we become increasingly alienated from
the awareness of physical sensations, so that it becomes
difficult to notice the more subtle signs of stress and
tension where they first manifest— in the body. When
these subtle tensions are ignored, one of the more damaging
cumulative effects is that the immune system is compromised.
Resources typically available for the immune response are
shunted into dealing with a consistently high level of activation
present in the body. The potential for illness increases
proportionate to the length of time these signs are ignored.
It may take a physical breakdown or exhaustion to get us
to slow down and allow the immune response to regenerate;
sometimes this ignore-ance over a period of years can contribute
to a major life-threatening illness.
So what can you do? One of the keys to managing stress is
creating a lifestyle that will incorporate adequate exercise,
rest, proper nutrition, a strong support system and active
relaxation methods— things that are sometimes difficult
to do in today’s world, yet so essential to maintain
a quality of life. Developing these habits supports your
immune system and can help you maintain a healthy balance
with mind, body and spirit.
Yet an often-overlooked aspect of stress management is enhancing
your body awareness. By paying closer attention to your
body’s signals, especially areas of tightness and
tension, you can learn to honor those signs that say “Slow
down! Rest! Get a massage! Eat! Exercise!” etc.,
before your body reaches critical mass. By doing so you
may be practicing “Distress Prevention” rather
than simply stress management.
So I propose three simple steps to incorporate on a daily
basis that will alert you to what’s happening in
your body and give you a better sense of what you need to
do in order to reduce tension. These are: Slow Down, Breath
and Track Your Physical Sensations.
SLOW DOWN: Easier said than done! Not only
can the fast pace of the world around you influence your
own pace, but also you may be habitually driven to maintain
a vigilance just to stay ahead or even keep up. Slowing
down from time to time may even trigger some anxiety, primarily
due to the discrepancy between your conditioned habits of
haste and the novelty of a different rhythm. I invite you
to try the following exercise once each day for the next
two weeks and see what happens: For three minutes each day,
make all your physical movements— walking, reaching,
grasping, sitting, etc.— at 75% of their usual speed.
The purpose is to help you attune to a different pace and
rhythm, allowing you to pay attention to the more subtle
nuances of your body. Be sure to breath while doing this.
BREATH: Speaking of breathing, something
we all do as long as we are alive, I suggest a more conscious
type of breathing. Most of us tend to be shallow breathers,
so the intent here is to not only breathing more consciously
and conscientiously, but also to bring your attention to
your body. There are several methods of conscious breath
work. One of my favorites is as follows: For just 3-4 minutes
twice a day, close your eyes, and first take three deep,
comfortable breaths, holding on the inhale for a short count
of three, and releasing completely on the exhale. Then resume
a more regular pattern of breathing, perhaps a little deeper
and a little slower than you might typically breath. As
you are breathing, on the inhale say silently to yourself,
“I am...” and on the exhale, “...relaxed,”
until you have created a pleasant rhythm with your breathing
and this simple affirmation. Doing this over a period of
time attunes you to this type of breathing, and you will
likely find yourself breathing more fully in other situations.
Another simple one that you can do a couple of times during
the day is to close your eyes and simply count your breaths
as you breath deeper and slower. Count each from one to
four then repeat until you have counted a total of 12-16
breaths. Do this for about three minutes twice a day, gradually
increasing the length of time. It’s also a great
one on those restless nights when sleep seems a distant
possibility. Try either of these some time. They really
do work!
TRACK YOUR PHYSICAL SENSATIONS:
As you slow down and consciously breathe, you may notice
areas of tension in your body. Rather than focus on your
entire body, choose one of those areas, such as the shoulders,
chest, stomach, and simply place your gentle attention on
that area. Continue your breathing, and usually what happens
is eventually that particular area begins to relax.
