Showing posts with label stress reduction. Show all posts
Showing posts with label stress reduction. Show all posts

Wednesday, December 24, 2014

Breathe Through Your Holiday Stress

During the holidays many people experience stressful situations as they go about all of their activities -- things like dealing with difficult family members, missing loved ones who are gone and trying to accomplish everything on the "to do" list -- just to name a few.

© Can Stock Photo Inc. / dolgachov
Today I would like to give you a tool for handling this stress holistically. It's a simple tool that you can take with you wherever you go -- it's called belly breathing, or abdominal breathing.

During times of emotional stress, people tend to unconsciously hold their breath. This is harmful, because it can lead to a host of problems including high blood pressure, muscle pain and stuck emotions.

The good news is that we can learn to breathe better and reduce the harmful effects on our body, mind and spirit.

Here is a simple technique from the AMSA:
  • Place one hand on your chest and the other on your abdomen. 
  • Take a slow deep breath in through your nose, then hold it for a count of 7. As you breathe in, the hand on your abdomen should rise higher than the one on your chest. 
  • Slowly exhale through your mouth for a count of 8. As all the air is released, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. 
  • Repeat the cycle four more times for a total of 5 deep breath cycles.
Once you feel comfortable with this technique, you may want to incorporate words that can enhance the exercise. Examples would be to say to yourself the word, relaxation (on the inhale) and stress or anger (on the exhale). The idea is to bring in the feeling/emotion you want with the inhalation and release the feeling you don't want with the exhalation.

Do this exercise twice a day or whenever you find your mind dwelling on upsetting thoughts. You should notice it brings you to a more peaceful place. Merry Christmas!

Saturday, January 1, 2011

How our family shifted out of survival mode into fun mode

As many can relate to, having children drastically changes one’s life. After my husband, Paul, and I had children, we unknowingly went into survival mode – a mode where we were just trying to keep our heads above water to keep up with all of our new responsibilities.
Survival mode is a very real thing, and unfortunately, too many of us get stuck there at some point in our lives. When you are stuck in survival mode, it’s difficult to have a positive attitude. You worry about things you can’t control. You spend too much time reliving the past and worrying about the future.
When you are in survival mode, it’s difficult to relax and live in your moments. It’s a state of living in constant stress, and you become burned out. That is most definitely where we were – burned out.
We were so overwhelmed by the job of parenting these two precious souls that we stopped living in other areas of our life. At times I felt as if I couldn’t even think to plan fun things to do, because my brain was so consumed with surviving each day. Thank goodness we had amazing friends and family who planned the fun and invited us along!
I’m not saying we didn’t have any fun at all – we most certainly did, but there was always this subtle, heavy heap of worry and stress that we unknowingly allowed to weigh us down. 
I started working with a life coach about two years ago, and that is what started our climb out of death valley and back into life. Paul also chose to work with a life coach, which really helped get us both on the same page. We learned a lot about living in the moment and being grateful for what we have.
It has been a lot of work, and a lot has happened in the past two years, but once again, we are finally living. In addition to the work Paul and I have done on ourselves and our marriage, our kids are getting older – they are not babies anymore – and they don’t rely on us for every sip of water or snack or even to get dressed. This feels like someone lifted a weight off our shoulders.
Before 2010 began, Paul and I committed to a year of adventure, and what an adventure it was. The biggest adventure was our move to Illinois, of course, but before we moved, we shared many new experiences in Florida, including, sleeping on the floor of a children’s museum with 50 Cub Scouts and their families, camping with the Cub Scouts, and discovering Disney theme parks for the first time!
Once in Illinois, we went to the horse races, started exploring the city of Chicago, visited a real pumpkin patch, raked leaves, shoveled snow, went sledding, cut down our very first real Christmas tree and more!
We are having so much fun and making many wonderful memories – even while we have been working on selling our Florida home. Let me tell you what a huge stress that is – it’s HUGE. But, we have not allowed that stress to stop us from living. We have learned to make the best out of every situation we encounter and to be grateful for what we have.
I am sharing this story to encourage anyone out there who may be experiencing challenging times. We all experience challenges, but it’s how you respond to them that really defines who you are. You know what they say, “Life is 10 percent what happens to you and 90 percent how you react to it.” If you’d like help embracing this 90/10 principle, contact me!

Friday, December 31, 2010

New Year, New You

The changing of the year is a natural time of reflection to look back upon the successes and difficulties you experienced in 2010.

Let's approach 2011 with the attitude that the worst of our problems are now behind us. Take a big, cleansing deep breath. Let go of the problems. Watch them float away as you exhale. Wipe the slate clean and know the challenges you faced in 2010 have made you stronger and taught you valuable lessons.

Instead of becoming bitter as a result of your challenges, open your heart with compassion toward people in similar situations and let go of any blame or feelings of victim hood.

This type of a positive outlook will attract love and a peaceful, prosperous 2011.

Happy New Year!

--If you would like to work with someone on cultivating this positive attitude in 2011, contact me! I have programs in place to guide you on your journey.