If You Have a Minute, You Can Stress Down Now - July 24th 2021
Lifeline - Stress Down Day
July 24th 2021
Got 1 minute: YAWN
Possibly the fastest and most usable shift in your nervous system happens when you yawn. You move from the stressed ‘fight, flight, freeze’ to relaxed ‘rest and digest’ in a moment. Sitting with that moment for a minute can start to rebalance your nervous system and calm your quick brain. Trigger a sigh or a yawn with a long exhale, like the 3 sighs exercise taught here by Eric Harrison of the Perth Meditation Centre and writer of The 5 Minute Meditator:
https://perthmeditationcentre.com.au/mp3s/
2 minutes: BREATHE
If you’ve taken the time to yawn, stick around and try a short breathing exercise. Massaging your nervous system through your incredibly strong and consistent diaphragm muscle is portable and reliable relaxation at its best. Simply breathing in for the same number of counts as you breathe out is enough. The longer you do it the more counts you might take. Just breathe.
3 minutes: MUSIC
Scan your playlist and turn up the most upbeat track that first grabs your attention. Sing-a-long, dance, let loose and let the tune take you. Pump up the volume, the dopamine, serotonin and joy!
Is this the happily sticky mood shifter you need? It really is a lovely day!
https://www.youtube.com/watch?v=bEeaS6fuUoA
4 minutes: EXTREMITIES
You’ve got just enough time to give your hands or feet a rub. You could grab some hand cream that smells scent-sational or slip your shoes off and roll your feet on a ball. A Japanese study suggests you could not just relax but reduce anxiety and improve communication.
5 minutes: OUTSIDE
Nature has everything you need to chill out. Work out where your nearby green spots are and get to know them. You can walk around or just sit and unwind. Even short green breaks in a workday can lead to better concentration, less fatigue, and higher levels of wellbeing at the end of the day.
6 minutes: TEA
Tea is the most frequently consumed beverage after water. It can be a ritual, ceremonial, social and mindful. Just taking the time out to make it, and holding the warm cup in your hand, can lower stress hormones; make you friendlier; and boost mood.
7 minutes: VISUALISE
There are limitless exercises just waiting to be discovered on apps like: Smiling Mind; Calm; or Headspace. On some, you can even punch in how much time you have and see what is suggested for you.
This guided option from Paediatric Pain Psychologist, Rachael Coakley, is comforting and timely: https://www.youtube.com/watch?v=ZN-ZLJzO2rw&t=2s
If you are interested in finding out more about how to stress down now, The Perth Brain Centre can help. You can watch, read, call or email, to find out more today.
About the author - Ms Emily Goss (Occupational Therapist, Senior Clinician, The Perth Brain Centre).
