You have one minute. So you can bitch about it, moan and complain, but you need to get out of that funk.
None of us expected today's reality. We are over-eating, feeling irritable, anxious, demotivated, lethargic and even depressed. These emotions are frequently used coping mechanisms when faced with uncertainty. Even under normal circumstances, we are prone to destructive personal behaviour without realizing it. We could learn from Nature. The animal kingdom is doing a better job defaulting to a highly organized natural cycle of hunting, eating, sleeping and mating to promote and sustain life.
While we may have little control over what is happening in this time of COVID-19, we do have control over the way we experience life, because the mind believes what you tell it. Master the way you think, then it's possible to stop being a pawn to emotion since thoughts create emotion, and emotions create our reality.
Cultivating certain practices can help with creating a positive attitude and feelings of empowerment. Ultimately we gain the benefit of lowered stress hormones, a stronger immune system and better long term health.
Have you ever noticed what happens when you feel stressed? At that moment the brain recognizes a threat, the body is flooded with the hormones adrenaline and norepinephrine, to get ready for “fight or flight.” For example, when you are told your job has been cut, you feel shocked and anxiety. The mind goes racing. You can't think clearly because there are children to feed, bills to pay, no money, no food at home, and the list gets longer as you continue to think of all the problems. Orders to stay-at-home? You think “I'm not even talking to my spouse. Oh my god, you mean I can't go to the bar to meet my friends to deal with this pressure?” When more neurotransmitters are released, loss of appetite or constant hunger pangs invades the body. As the problems saturate the mind the body goes into survival mode releasing a “stress” hormone called cortisol to save you from this situation. Or is it? Blood pressure and sugar have increased, sex drive plummets as does the immune system because you feel under attack. When these markers are left unchecked they can develop into a chronic disease.
No matter which stage, you have the power to change this chemical brew in your body. The number one tool you can use immediately is breathing.
Undervalued, underutilized and misunderstood. It is the fastest and simplest way to shift emotions, chemistry and decision making. Harvard Researcher Herbert Benson who coined the term “relaxation response” explains that by using the breathe, it is possible to alter the basic activity of your cells and gene expression. But even faster than that, is its ability to improve the body's reaction to a stressful situation. This is because slow-deep breathing stimulates the rest-and-digest parasympathetic nervous system.
There are several different methods to manage stress with breathing when emotions go haywire. Sitali Breathe is quick and convenient: Focus on breathing and inhale slowly and deeply through the nose as the stomach expands. Exhale through the nose while the stomach contracts. Doing 4-6 of these breathes can help to immediately dissipate tension for a more grounded and centred feeling.
Another that has been tried and tested by a group of holistic practitioners and students in Trinidad, Ishtara Centre, involves slowing the number of breathe cycles per minute. You develop a breathing pattern of a 20-30 second slow deep inhalation and 20-30 second slow deep exhalation. This rhythmic flow of breathe without pause between inhaling and exhaling calms the nervous system. A calm mind not only brings inner peace, but it performs more creatively and is better at problem-solving. Cultivating this habit is a truly powerful enriching technique. In this relaxed state practice positive self-affirmations mentally such as “I am calm, I am healthy, I am worthy, I am worthy.”
Creating daily rituals are another valuable way to regain a sense of control. Consider adding one or more of the following routines at home, such as meditation, prayer, yoga, qi gong, Zumba, Tabata, bodyweight exercises, walking or swimming.
Schedule time to wake and for personal reflection. There are great resources available on Youtube. Make the bed, take a shower and prepare as if you were heading to the office.
During your day, engage in some form of a project such as cleaning, organizing or personal development. Take an online class, read, listen to an audiobook or podcast, or engage in a hobby. In this time of social distancing, call family and friends, especially important if living alone. If you have children, plan the day by creating a timetable for chores, homework, screen time, reading, play etc., to help maintain structure and routine.
Practice gratitude every day and share this with partners and children. For example, before sleep, express three things that you are proud of doing or that you love about yourself and three things for which you are grateful.
There is more to explore. For now, take a sip of water, stay hydrated, so you can think clearly and use the time for self-reflection. Let's take this opportunity of self-isolation to turn pain into purpose.
Editor's note:
Shivana Inalsingh MSc., BSc. is a Clinical Integrative Reflexologist & Holistic Health Practitioner with more than 25 years experience. Inalsingh has been working with world-leading boxing organisations in the USA and all over the world.
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