The pattern needs to be broken, and I will present you with some fast, easy and basic ways of doing this:
Do something nice; take a walk in the park or around the block, put on some music and dance. These activities create a positive hormonal reaction in the brain and you will feel that the air around you gets slightly less dense and the cobwebs in your brain lighten up a bit.
Keep it short and easy so it is do-able. You will find that this takes only a small portion of your time while releasing you from some of the stress.
Find a quiet spot where you can relax for a little while. Again; keep it short and easy.
Depending on where you are: Either lie or sit comfortably with your eyes closed. Concentrate on your breathing and feel it slowing down and deepening. You want to breath all the way down in your abdomen. If your thoughts start wandering, allow them, but don’t get caught up. Just watch the thoughts as though they are detached from you, like being at the movies. Or you could create beautiful and relaxing visualizations for yourself.
Set an alarm for 10 min so you can truly relax, knowing that there is a limit and you don’t need to check the time. Remember to also cover yourself with a blanket or put on a sweater since circulation slows in relaxation and you don’t want to feel cold.
3) Thought-patterns and emotion
First question: Is this really important right now? Can I do anything about this right now?
If the answer is no; let it go and concentrate on what is important here & now.
One of the strongest emotions that hits us in times of stress is anguish and fear. Usually these feelings are accompanied by thoughts of what should have been done, what has not been done, what can go wrong and why.
The only way to handle this is by reconstructing the thought-patterns as above. Classify the ifs and hows in order of importance, do some little thing that will make a difference right now and take a walk or relax.
I use the notion of “normalizing activities”: This is an activity that gives a sense of achievement without creating stress = de-stressing. (One of the most important “healers” when stressed is the feeling of achievement; a job well done. This will immediately lower the pressure in our system, creating the positive hormonal reaction in the brain.)
Normalizing activities can be: Cooking, sewing, ironing, gardening, cleaning, sorting…anything that is done with ease and gives a sense of accomplishment. Don’t choose something you hate, but you do not need to love it either.
What I call positive hormonal reaction in the brain is a kind of reward-system; relaxation and peace. Amongst these hormones are: serotonine, endorphine, oxytocine.
On the “action”-side are adrenaline and cortisole amongst others. They are the “kickers” that make things happen. These chemicals need to be “used up” by movement. If not, they create an imbalance that we know as stress. Another way to disperse these chemicals are by massage.
Avicenna (Abu Ali Sina Balkhi 980-1037) was a Persan physician and philosopher. “The book of healing” and “The canon of medicine” were his best known written works. In “The canon of medicine” he writes:
He knew his business and nothing is new under the sun