Physical Interventions for Stress Relief

Professional hypnotists have long known about the mind/body connection and modern neuroscience is providing proof that your thoughts and emotions have a tangible effect on the body.

If you are a drawn into a book or movie where the main character has a twitchy fly land on their nose, chance are your nose may begin to itch too. (strange I just had to itch my nose right now as I am writing this).

This is because the subconscious mind (which controls our automatic responses) does not distinguish between a real and a vividly imagined experience.

So when we dwell on negative events from the past or project worries about the future, the body undergoes the same physical responses as if the problem was happening right now. This response is called “fight or flight” where the body releases adrenaline and other stress hormones to prepare for a do or die situation.

The problem is that if you don’t engage in vigorous physical activity at that time, the stress hormones don’t get discharged and can cause significant physical and emotional problems over time. 

Also, the short-term negative sensations they create (tight muscles, stomach upset, racing heart, etc.) can become a feedback loop that reinforces the perception that you are a naturally anxious person.

So what can be done on the physical plane to mitigate stress.

• Regular exercise within the limits of your current physical condition-consult with a physician to find out what this is, especially if you are older and/or have health challenges.
• Slow rhythmic breathing, I demonstrate the 4-7-8 breath in this video.
• Practice good posture. Slouching promotes a negative mental outlook as I describe in this article Is This Everyday Activity Getting You Down.
• Eat well:  veggies, fruits and whole grains are rich in the minerals that are needed to keep to keep your nervous system operating well. Take it easy on processed sugar and alcohol as they deplete your b-vitamins.

In addition, learning mindfulness and self-hypnosis can help as well. If you have any questions, I am here to help. A free, confidential phone consultation is available by calling (732) 714-7040.

Ch-Ch-Changes

You would have to be living under a rock this week to have not heard of the passing of musical and cultural icon David Bowie.

Like many other people in my age group, I was longtime fan of his impressive body of work, musical and otherwise. As a teenager I even got to see him on Broadway in the lead role of the Elephant Man!

Over the years the term, "chameleon-like" was often used to describe the way he regularly shifted his approach to music, fashion and persona. He truly ran the gamut, often bringing styles and influences from what was considered the fringes of society and introducing them to a more mainstream audience.

Couldn't it be said these continual transformations reflect the age we live in? Technological changes and cultural upheaval are happening at an ever increasing rate which are causing many of us to feel alienated-a frequent theme in Bowie's music.

Now there will always be some who stubbornly cling to the past, though history tells us that this is seldom wise or productive-time only moves in one direction.

A future historian may very well say we are living in  the "Age of Reinvention," where the ability to quickly adapt and change was no longer an option but became a necessity. Or as David put it in one of his earlier hits, "just going to have to be a different man. And remember, "we can be heroes, if just for one day."

Is This Everyday Activity Getting You Down?

There is an excellent chance that you are doing it right now. In fact, I would bet on it. It is an everyday activity that may be aggravating your levels of stress and pessimism. Have you guessed what it is?

In the late 1800's pioneering psychologist William James put forth the idea that if you assume the physical posture associated with a particular mental state, you will begin to experience it.

For example, if you stand or sit tall with your shoulders back and put a grin on your face, your mood will most likely brighten.

The posture associated with pessimism and sadness is best illustrated by Rodin's sculpture The Thinker (see below)

Hunched over, eyes cast downward, this is the body language of defeatism. As the body slumps forward the breathing becomes restricted and shallow, which does your health no favors.

Your body may naturally assume this pose when you are troubled. However as Dr. James pointed out over 100 years ago, its a two-way street. The posture can create the mood as well.

As you may now have guessed, the common activity I mentioned at the beginning is the time we spend looking down at our smart phones and computers.

Professionals who deal with muscular and skeletal problems such a chiropractors and physical therapists use a new term, "text neck," to describe the effect excessive slumping and a forward head posture has on the body. 

So in addition to any physical problems excessive computer and smart phone use can cause, be aware too it may be having a negative effect on your mood and mind as well.

What can be done?

• Observe good posture habits when using your phone or computer. Make sure you are not having to hunch over and have the screen closer to eye level to keep your head and neck in good alignment. Make sure your chairs and desks are "ergonomically" correct. 
• Take frequent breaks to walk around. 
• Explore yoga type exercises that involve back bending to improve your posture.

Remember that the division between mind and body is for the most part an arbitrary one, you have to care for all aspects of your being.