Stress: 5 Things You Can Do About It

Ask anyone you know right now, young or old, how they are feeling and more than likely one of the words they will use to describe their feelings is STRESSED! 2020 pushed even the most laid back of us into cortisol overload and has us in a perpetual state of fight, flight or freeze.  Interestingly, stress is actually a necessary response to fear, real or perceived, in order for survival, but too much of it is detrimental to our overall well being.
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     So what happens in your body when you're stressed?  A small part of your brain, the Amygdala ( I call it the security guard for young kids) begins to work overtime, sending out messages to your bodies systems, telling them to prepare for action.  Hormones like Cortisol and Adrenaline begin to release. Your heart beats faster, your breath becomes more shallow and rapid, your temperature may rise and your muscles become ready for action.  If you were being chased by a bear, this would be good, right? However, all of this activity causes signals not to move to the part of your brain where rational thoughts and  decision making take place, the Prefrontal Cortex (Wise Leader, for younger kids). We also know from research that over production of Cortisol for extended periods of time can result in obesity, high blood sugar and the inability to fight infection.  In order to evoke rational thinking , we must quiet the Amygdala.  
    So, you might be thinking, how do we do that? We do that by cultivating moments of mindfulness into our day. Here are five simple things that you can use immediately:

1.  Breathe Deeply.  Take 3 slow, deep breaths when sitting at a stoplight, hear a social media chime or alert, standing in line at the store.
2. Do a Sensory Scan. What do you feel physically? What sounds do you hear? What can you smell? Can you taste anything in your environment? What can you see all around you?
3.  Take a Silent Sigh.  Breathe in deeply then sigh as slowly and silently as   possible.  Follow the sensations as you breathe out, notice your mind and your body, how they feel.  Repeat.
4. Start a simple night time routine.  Turn off screens at least an hour before bed.  Have a cup of tea.  Wash your face and brush your teeth.  Meditate.  Listen to relaxing music.  Read some fiction or poetry.  Whatever you choose, make it a nightly routine.  This sends a signal to your brain that, hey, it's time to sleep.
5. Move your body.  Get outside, take a walk.  Roll out your yoga mat and practice with your favorite teacher.  Dance in your living room. Play with your kiddo.

Pick one, or give them all a try.  See which ones work best for you.