ON THE GO STRESS CONTROL – PART 3 – ELLIN CURLEY

I ‘ve talked about breathing and visualization as relaxation techniques. This week, I’d like to add a third element – movement.

Human-Body-Muscles

Coordinating breath and movement can calm you down, center you, clear your head, and focus your mind, and help the relaxation spread to the muscles throughout your body.

Another benefit is that the physical movement gives your mind a focal point that can not only deepen relaxation but can also allow you to relax when you’re too restless, fidgety, listless or unmotivated for the purely mental techniques.

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When you are concentrating on moving your body in a certain way, it is easier to keep your mind off stressful thoughts that creep into your mind. However, thoughts will invariably intervene at some point when they do, just acknowledge them and immediately click the remote and switch back to the breathing channel. Then refocus on your movements.

One classic exercise that combines breathing and movement is Progressive Muscle Relaxation or PMR. This can be done standing, sitting or when you are having trouble sleeping, in bed. Body focus techniques not only help insomnia but also improve headaches and stomach problems if done for a period of time when you’re having symptoms.

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In PMR, you first tighten and then release major muscles, starting with feet and moving up your body. Doing this helps you learn what your muscles feel like when they are tense versus relaxed. It may sound strange, but most people don’t realize their muscles are tense until the tension gets bad enough to hurt.

You may need to learn how and when to relax your muscles. PMR not only helps you relax, it increases your awareness of muscle tension. Soon you’ll be able to prevent muscle tension from building by stopping it before it gets serious.

Progressive Muscle Relaxation

Start by squeezing your toes together as if you were making fists with your feet. Hold the squeeze and feel the tension in every foot muscle. Then let everything go, all at once, as you exhale.

Try to feel the muscles in your feet relaxing and loosening up. Next squeeze your calves and thighs, hold the squeeze feel the tension and then release it quickly, always on an exhale. Feel all the tension evaporating from your legs.

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Focus on the contrasting sensations of tension and relaxation, tightness and openness. Continue up through your body tightening and releasing, sequentially, your buttocks then your chest and shoulders, scrunching your shoulders up to your ears. Then move onto your arms and hands, making fists and squeezing them tightly.

Hold and release the muscles in your throat and neck and then scrunch your face together and squeeze your eyes shut, hold, and then release. Open your mouth as wide as you can and stick your tongue out as far as you can. Hold and release. Then bring your focus back to your abdominal breathing, perhaps counting out an exhale that is twice as long as your inhale. Gradually transition back to your day.

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Short Form PMR

There is also a short form PMR when you are pressed for time. Divide your body into three sections, from your feet up to your face. Then tense all the muscles in each section, hold them and release all at once with an exhale, as you did above. Then move onto the next section. For example, feet, legs, thighs and buttocks are one section, chest arms and shoulders are another section and neck, throat, face and jaw are the last section.

Once you’re comfortable with PMR, you can try a Mental Body Scan. As with PMR you can do a detailed body scan, or use a short form. Like before, begin at your feet and work up your body. This time, though, just mentally scan for tension. When you find tightness in your muscles, mentally release it. I like to visualize the tension floating away from my body, like steam, evaporating into the air.

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You can also imagine the tight muscle opening up, spreading a warm, heavy feeling as it releases all its tension. Then let this sensation spread slowly up your body. Scan every part of your body in as much detail as you have time for. For example, you can divide the face into scalp, forehead, eyes, nose, lips, cheeks, jaw and tongue or you can treat the face as a whole. Either way, make sure your jaw is loose and your teeth are apart, not clenched!

Mindful Walking

Another exercise that combines breathing and movement is Mindful Walking, which you can do it whenever and wherever you are walking. Start Abdominal Breathing with a 3 or a 5 count inhale and the same count for the exhale. Then count the number of evenly paced steps you take per inhale and per exhale, using only odd numbers for your count. This insures that you start each inhale on a different foot.

For 3-count walking, this means:

  • Inhale – left, right, left
  • Exhale – right, left, right.

A 5-count walk would be:

  • Inhale – left, right, left, right, left
  • Exhale – right, left, right, left, right.

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If you want to increase your relaxation, elongate your exhale and increase the number of steps per exhale. So, for example, you could inhale to a count of 3 and exhale to a count of 5 or inhale to a count of 5 and exhale to a count of 9 (remember to only use odd numbers and keep your steps steady and even).

If you want to energize yourself, increase the length of your inhalation and the number of steps per inhale while shortening your exhalation and the number of steps on each exhale. You could, for example, inhale to the count of 5 and exhale to the count of 3.

I find when I walk like this, I don’t get as tired or winded. I end my walk feeling more relaxed and centered as well as refreshed.

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Now you know some techniques that can help you circumvent your body’s stress response, reduce muscle tension and quiet your mind. This should help you get through each day feeling more positive emotionally and more relaxed and energized physically.

You shouldn’t have to get more stressed trying to find time for stress control. Do what you can when you can and you’ll find whatever you do, there will be definite benefits.

DON’T STOP LAUGHING

Everything and everybody changes, but recently a couple of people I’ve known for a long time have changed suddenly and dramatically. Overnight, they became dry and humorless.

It appears they had a humorectomy. While they slept, their sense of humor was removed. I don’t know exactly how it happened, but it’s deeply disturbing. Have they been replaced by pods, like the  “Invasion of the Body Snatchers”?

I could not survive if I did not see how ridiculous my life is. If the absurdity of it didn’t make me laugh, I would do nothing buy cry and bewail my state. Laughter heals me. It’s better than sex. Better than yoga, meditation, medication, or street drugs. It’s free, unrestricted by laws, available to anyone who is not yet dead and is acceptable behavior under almost all religious systems.

Many friends are going through rough times. Their problems vary, but the results are the same. Stress, anguish, fear, worry, insomnia. You worry, try to keep it together until you’re ready to explode.

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What can you do? When the light at the end of the tunnel really is the headlight of an oncoming train, I say: “Buckle up and let your hair blow in the wind. It’s going to be a hell of a ride.”

Laughing at the craziness, insanity, ludicrousness, the utter absurdity of my life — and the demented world in which I live it — is my first line of defense against despair. Take away laughter, strip away my sense of humor, and I’m a goner.

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I laugh any time I find a reason. At anything that strikes me as funny, which isn’t always appreciated by other people. I even laugh when I’m alone (weird, right?). It reminds me why it’s worth staying alive.

My friends make me laugh. I make them laugh. When our lives are in tatters and everything around us is collapsing, we laugh. Then, we take a deep breath, and laugh some more. The more awful the situation, the more dreadful and intractable the problems, the funnier it is. We are not laughing at tragedy … we are laughing at life.

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The difference between tragedy and comedy is how you look at it. Laughter is the antidote for everything. Try it. It’s a cure.

WEEKLY WRITING CHALLENGE: SNAPSHOT OF LIVING POOR

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Should I buy it? Do I need it?

I sit here a mass of nerves, stomach jumping, head spinning. What’s the problem?

My Kindle isn’t working like it should anymore. It has served me well for more than two years. Now, things that didn’t work perfectly at the start work even less well. It’s beginning to die. So what’s the problem? Get a new one, right?

Poverty. I can buy it cheaper now — on credit — than will be possible for months (years?) to come. I depend on my Kindle. I don’t buy paper books. No room. I have to make a decision. Today.

My hands are shaky. I should use what I’ve got until it dies then buy something. But that won’t work well. I’ll wind up paying full price. Stupid, stupid, stupid.

You wouldn’t think I’d get into such a stomach-churning lather over spending $200 — especially when it’s something I use constantly, on which I depend. You wouldn’t think so. You’d think, at my age, this decision would be simple, obvious. But never having enough money means nothing is obvious or simple.

My moment in time. Sitting on the edge of a razor, ready to slide downward. I feel myself about to be cut in two. I see us losing the house, living in our car, no place to go. The moment is pure panic worry, anxiety, insecurity. Caught doubting myself, my motives, my reasons. Gut-wrenching fear, because the ever-hungry demons of poverty shadow me, make me second-guess each purchase, no matter how tiny.

Should I have bought the cheaper spaghetti? The generic rice? Not bought the fish that wasn’t on sale? Skipped the better dog food? Never mind a Kindle. I don’t deserve it. The other one still works, sort of. What’s wrong with me?

There’s no fun in this. No fun, no reward. I’ll be sorry no matter what I do.

I hate being poor. Right now, I hate being me.

Daily Prompt: Do over and over and over?

Do I think it’s ever possible to get life “right”?

In a word? No.

And how dull would it be if we did?

RepetitionSigned

Watch Out for the Pod People!

Everything and everybody changes. Most of my family and friends have changed relatively gradually over the years. Recently a couple of people I’ve known for a long time have changed suddenly and dramatically. Overnight, they became dry and humorless.

It appears they had a humorectomy. While they slept, their sense of humor was removed. I don’t know exactly how it happened, but it’s deeply disturbing. I think it’s possible they have been replaced by pods, like the  “Invasion of the Body Snatchers.”

I could not survive if I did not see how ridiculous my life is. If the absurdity of it didn’t make me laugh, I would do nothing buy cry and bewail my state. Laughter heals me. It’s better than sex. Better than yoga, meditation, medication, or street drugs. It’s free, unrestricted by laws, available to anyone who is not yet dead and is acceptable behavior under almost all religious systems.

Many friends are going through rough times. Their problems vary, but the results are the same. Stress, anguish, fear, worry, insomnia. You worry, try to keep it together until you’re ready to explode.

What can you do? If the light at the end of the tunnel is indeed the headlight of an oncoming train, I say: “Buckle up and let your hair blow in the wind. It’s going to be a Hell of a ride.”

Laughing at the craziness, insanity, ludicrousness, the utter absurdity of my life — and the demented world in which I live it — is my first line of defense against despair. Take away laughter, strip away my sense of humor and I’m a goner.

At our wedding — 22 years ago — my cousin and I danced the hora. What makes the dance so memorable  — other than discovering that she was in great shape and I wasn’t — was feeling like I was going to spin out of control.  That feeling of being grabbed by something stronger than me and being twirled and spun with no ability to control what happens has become an allegory for life.

I laugh any time I can, at anything that strikes me as even a little bit funny. It helps me remember why I bother to keep living.

My friends make me laugh. I make then laugh. When our lives are in tatters and everything around us is collapsing, we laugh. Then, we take a deep breath, and laugh some more. The more awful the situation, the more dreadful and intractable the problems, the funnier it is. We are not laughing at tragedy … we are laughing at life.

The difference between tragedy and comedy is how you look at it. Laugher is the universal cure for griefs of life.

If the moccasins pinch, wear them

I just read another post on the power of positive thinking. I was glad to hear again how I can conquer pain and make my problems go away by believing they will.  Does God really reserve his blessing for those with a positive attitude?

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I don’t think there’s a malevolent deity or evil destiny stalking me or anyone else. Life just is. It’s not omens and portents: it’s stuff that happens.

Positive thinking is not bad.  It’s just that positive thinkers have a way of forgetting how suffering people don’t necessarily want a pep talk. They want to be in less, preferably no, pain. They want love, comfort and sympathy. My suggestion? Listen to them, find out what they want and do your best to give it to them. Your positivity may cure your problems and you are welcome to use it to make yourself feel better. Just don’t impose it on me or anyone else. Don’t force people to smile when they want to cry so you can feel okay.

I’ve got more than a few physical problems that are difficult to manage. There are bad days. I want to avoid dragging others down, but I have given up trying to make everyone else feel better by internalizing everything.

It’s unfair to tell people to relax, be happy, smile and that will make everything fine. It’s not true. Internalizing pain and sadness increases stress and makes problems worse. Don’t stop believing, but quit imposing. If you can make your own pain go away by force of will, good for you. In the meantime, remember: only you are you. The rest of us are different. A single solution, attitude or way of thinking does not fit everyone.

It is said you cannot know anyone until you’ve walked in their moccasins. Be careful: those moccasins can pinch something fierce.