How to De-Stress in 7 Steps
Hello my dear friends,
I am always on the lookout for easy ways to feel and heal. This is one of them and I would like to share it with you. This information came from an e-book written by Irene Lyon. I have paraphrased what I would like you to know.
The Key factor with these 7 steps is to bring yourself into your body. It’s about the feeling, not thinking. Your body is what initially feels the stress, then your brain jumps in to protect you from those feelings because they are uncomfortable. We need to go within the body to let the stress out. So the next time you are in a stressful situation, try these 7 steps and at the end, see what you notice in your body.
Step 1 PAUSE… When you start feeling stressed or a stressful situation is coming up, STOP what you are doing if it is safe to do so.
Step 2 FEEL IT… Where is the stress in your body? Notice it and feel it. As simple as this seems, pausing and feeling what is going on inside can make a big difference.
Step 3 NOTICE ANY SENSATIONS IN YOUR BODY…Noticing and staying present with the uncomfortable sensations in your body is something we tend to avoid. I know I do! Stay out of your head, stay in your body and into the sensation that is actually happening. Don’t avoid, or ignore. Stay with it.
Step 4 BE SELF-AWARE…Notice yourself and what you did in steps 1-3. This sounds simple, but it can be challenging. Practice will help it become easier. As the experience starts to diminish, start to rub or touch different body parts, like rub your hands together then rub up your arms. Look at your hands as you do this, notice details on your skin, your nails. This returns your body back to you. You are reconnecting and re-orienting to your system that just went on major alert.
Step 5 NOTICE YOUR BREATH…Don’t change it, just notice it. Don’t breathe deeply, just notice how you are breathing. Wait for it to come down naturally. If you feel like you have to help it then lengthen your exhale. This will help decrease your heart rate where taking a deep breath will increase your heart rate.
Step 6 PAUSE AGAIN…More pausing, more self awareness. Give yourself time for the adrenaline level to come down. This is key in getting you out of the fight flight response. Imagine it coming down as you pause. Don’t rush this step. Feel the calm.
Step 7 ENGAGE…Open your eyes and see the space around you. When you do this you are activating a part of your nervous system that detects your current position in your environment. You get to see that you are safe and that “no tiger” is chasing you. Again it is about being with what is actually happening.
Take notice of any other changes in your body. Is your jaw loosening, hands relaxing? Are there any tears? When you hold back tears after an emotional upset you are holding all the emotion, energy and stress of the situation. If tears are coming, allow them to come. Is there any tension in your legs or arms that needs releasing? Notice how you relate to the stress now. If there is still some intense sensation in the body, go through the steps again. If not, let it go.
That is it.
Stop, feel it in your body, let it be in your body, let your body calm down, cry if you need to and then feel so much better.
I am going to try this. I hope you might be open to trying it too.
Much love and gratitude, Janalee