Judy’s Self Reflection
I’m not a worrier by nature but during the past weeks and all the uncertainty about Covid-19 spreading throughout the world plus the fact that I have underlying medical conditions (I’m not mentioning my age!)I have had trouble falling asleep.
Tossing and turning, it took me 2 hours to realize my entire body was tense.
I relaxed my muscles. They tensed up again. I relaxed again. Muscles from head to toe tensed up again and again as if I were a trained athlete who had practiced so many times my muscle memory was so strong practice was no longer needed.
Flashing before my eyes was every therapy session I’ve ever had with anyone who had anxiety, PTSD, was a caretaker, had a sick loved one, experienced loss of any kind, anticipated loss, was in pain or had a medical condition. . . .
I know that our brains automatically perceive danger in any emotional, physical or imagined threat and sends signals to our bodies to ready us to flee or fight off our enemy. Muscle tension is needed for running like hell or slugging it out – now’s not the time to relax if you want to live.
The opposite of DANGER is SAFETY
I’ve taught one of the very best, easiest mind-body techniques that calms the brain hundreds, maybe thousands, of times. It absolutely works and only took me an hour of tossing and turning to remember to use it myself.
Best of all it requires no Rx, no money, no time and you take it with you where ever you go.
Safe Signal Breath:
1. Take a deep breath through your nose.
2. Hold the breathfor just a moment
3. As you release the breath, through your nose, very gently, silently say: “Thank you brain, I’m safe.”(Be kind to your brain. It’s just trying to keep you from being eaten alive.)
Our brains are relatively simple in that brains can not tell the difference between when we are actually in danger (anxiety is our brain’s way of keeping us on alert for danger so we can survive) or when we imagine danger through thoughts or other cues.
Imagine a snake, a spider, anything that you are afraid of. Your brain will signal “danger! danger!” and flood your cells with the neurochemistry of fear. Watch a sad movie and your brain will flood you with the neurochemistry of sadness and, if you are like me, sob like a baby.
So, tell your brain you are safe and it will stop the neurochemistry of fear and anxiety.
It’s not instant cup’o’soup because once you are flooded with the anxious feeling it will take about 20 minutesor so for the neurochemistry to metabolize out of your body’s cells. No matter how you FEEL keep giving your brain the “I’m Safe” cue.
Here’s the Key for Continual or Chronic Threats
Yoga, meditation, mindfulness prayer, listening to relaxation recordings all help. However, to break into a CHRONIC cycle you need to chronically signal your brain to stop sending the neurochemistry of the stress response to your body. Let your brain know that no one is throwing grenades at you, animals are not trying to eat you alive, you are SAFE.
Continually “Sprinkle” the Breath/I’m safe cue throughout the day and evening. It’s a good idea to get a cue(s) to remind yourself to do this. A post-it-note on the bathroom mirror, every time your phone rings, a note in your appointment book etc.
You HAVE to breathe anyway so you’ve got nothing to lose — except your stress response!