We are living through stressful times and facing problems beyond our control. When this happens, our bodies and minds go on alert, and the problem solver within goes into overdrive. Our bodies do too. When we feel threatened, our heart rate accelerates, our muscles tense, our breathing quickens, and we feel on edge.
A helpful response is available to us in such moments.
Our nervous system constantly seeks ways to bring us back to calm and connection. With practice, we can channel this. We can use our body and mind to return to ourselves and to our loved ones.
Try this brief action*:
1. PAUSE: Stop doing everything. Breathe out long and slow. Notice your breath. No need to change your inhale, just slow your exhale.
2. RESET: If possible, allow your gaze to reach off far into the distance for a few seconds. Scan the clouds, look far down the road, look across the landscape. Let your mind and body follow into the space.
3. PLAN: Remind yourself of what matters right now. Your value in this moment is within your sphere of influence:
Right now, it matters to...
Why this helps:
We're giving ourselves time to practice being here before trying to problem-solve a situation.
Returning to balance gets easier with every practice.
Change is possible for us. Hold on to that notion. Never forget that we can learn how to cope.
If our distress is in interaction with others around us, it only takes the smallest of actions to shift, to show vulnerability, to listen instead of defending.
Other ways to restore our balance:
Boost balance with basic awareness practices. Try noticing what's happening inside and outside you. Practice becoming aware of when you're tipping into stress or shutting down.
Use small actions to ground: feeling your feet on the floor, wiggling your toes, slowing your exhale, or hugging a loved one.
Bring your full awareness to what you can see, hear, touch, taste, and smell.
Practice connecting with things that support you: pets, friends, music, movement, knitting, walks outside, a cup of tea, reading or listening to something nurturing. There is no limit; it's about knowing what works for you.
Learn more about Training, Courses & Mentorship
I'm delighted to be presenting a pre-conference workshop at ACBS Lyon this July — Wonder and Wisdom: Building Flexibility across the Developmental Lifespan. I'd love to see you there!
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With much kindness,
Louise
*Hayes, L. L., Ciarrochi, J. V., & Bailey, A. (2022). What Makes You Stronger: How to Thrive in the Face of Change and Uncertainty Using Acceptance and Commitment Therapy. New Harbinger Publications.
