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"Seven Mind/Body Categories for
Managing Stress"
by Don Cohen
Dr. Jon Kabat-Zinn, in his classic book on mindfulness meditation,
"Wherever You Go, There You Are," recalls a poster of a seventy-ish yogi,
Swami Satchitananda, in full white beard riding atop a surfboard with the
caption, "You can't stop the waves, but you can learn to surf."
That is also the nature of stress in our lives. The goal is not to try to
eliminate stress, but to find a comfortable balance between too much and
too little. Too much and we feel like we're jumping out of our skin. We
become anxious, distracted, irritable. Too little stress and we feel bored
or listless.
You can say that the art of stress management is the ongoing practice of
keeping ourselves at a level of stimulation that is healthy and enjoyable.
To achieve this is indeed a practice. You cannot go to the health club and
expect to build muscles in one week.
So, where do you begin? Start with the practice of incorporating simple
breathing exercises into your daily regimen. The breath is simply one of
the most effective tools we have to manage stress. Taking deep, slow
breaths helps to center and ground us, particularly when agitated.
"The New York Minute Exercise"
Try this simple exercise at least once a day. Sit comfortably, back
straight and take a slow, deep inhale to a count of four. Then, breathe out
gently to a count of eight, imagining a feather floating to the ground. Do
5 cycles.
You can also use this exercise while waiting for an elevator, a train or
before a big presentation. With regular practice, you will begin to notice
short and long- term benefits like a new calmness and subtle changes in how
you respond to stress.
Ask yourself these questions:
- Where in your body does stress begin? For some, it's in the stomach,
for others in the neck or back.
- Can you feel the sensation of stress moving, rising or falling in your
body? At what level of stress do you cross that "no going back to calm"
line?
- What situations trigger a stressful response? What makes you irritable?
I recommend starting a journal to note these trigger points. Awareness is
the key.
By becoming aware of where stress begins in your body, you can make a
choice about whether to take a breath or become more worked up. The more
you become conscious of the subtle sensations described above, the more you
are on the path to "staying within yourself" in stressful situations. You
will feel more poised and confident and will also be perceived that way by
others.
Breathing exercises, and other suggestions below, help us get more in touch
with these parts of our "inner climate." The good news is that you can
transform your reactions to stressors to more productive responses if you
commit yourself to the practice. We all have the capacity for this
self-awareness and transformation. Even "Type A's!"
Here, then, are seven categories that help to manage stress. You don't have
to reinvent the wheel. You may already enjoy doing many of these things,
but not associate them with stress management. Even if you add just one
idea to your daily regimen, you will be taking an important step forward to
a more peaceful and healthful life.
1.
Relaxation
- Breathing exercises
- Meditation
- Listen to music
- Watch comedies
- Read for pleasure
2. Body Work
- Exercise
- Yoga, Tai Chi Practice
- Get enough sleep
- Get a massage
- Energy work on body
3. Creative Expression
- Play!
- Paint
- Write
- Play an instrument
- Garden
4. Nutrition
- Eat healthfully
- Vitamins: especially the B Vitamins
- Supplements (see a nutritionist)
5. Create a Support Group
- Family
- Friends
- Community, both secular and spiritual
6. Spirituality
- Prayer
- Meditation
- Volunteer Work
7. Short-Term Counseling
- Dream work
- Guided Visualization
- Emotional Release
Contact Don for a stress management workshop at
your business or organization or for a personal consultation.
212-288-1929
***
"Taking Charge: Mind/Body
Preparation for Surgery"
By Don Cohen
Surgery is not generally on most people's wish lists for holiday breaks.
Yet, many people do schedule surgery of all types during vacations to give
themselves extra time to recuperate. Every surgery, large or small, is
stressful. Managing your stress can affect the outcome of your surgery
since stress depresses the immune system and provokes fear and its
attendant chemical implications, which often complicate recovery.
Researchers at Harvard and U.C. Davis have documented the benefits of
preparing for surgery and reducing pre-operative stress. People who are
mentally and physically prepared for surgery generally experience an easier
surgery because the body is more relaxed. The more relaxed you are, the
fewer complications you have. Relaxed patients are reported to endure less
pain, need less medication and have shorter hospital stays.
Many people going in for surgery do so passively, unaware that taking
charge of the experience can be tremendously beneficial. Similarly, many
doctors haven't been trained to help patients prepare mind and body for the
anxiety-filled days and weeks before surgery. Preparation that reduces
anxiety can make a critical difference in the surgical outcome and the
recovery.
For me, the need to prepare for surgery was quite unexpected. A routine,
annual check-up revealed some troubling results and my doctor recommended
surgery within the next few months.
As a counselor who practices with a mind/body approach, I decided to
use this experience as an experiment and scheduled my procedure six weeks
hence. My goal was to concentrate on aspects of my physical, emotional and
spiritual self to see if I could make a difference with the stress and fear
I was feeling. Here's what I learned.
- Learn to Breath More Effectively. Breathing exercises clearly had a
relaxing effect for me in my most anxious moments. When tense, breathing
becomes shallow, relegated to one's upper chest. Full, deep, slow breaths
were not only calming but also allowed the emotions that I had been
suppressing to come to the fore. (See my article on stress management for
simple breathing exercises.)
- Feel Your Feelings. By getting in touch with sadness, anger and fear
rather than suppressing or denying them, I had the chance to work with each
feeling by myself and with my therapist. For example, when anger arose
about my surgery and the sudden change the surgery forced in my career
plans, I discovered that laughter, triggered by listening to comedy albums,
relaxed me.
As I expressed each emotion, I found that stress lifted for a time until
the next feeling emerged. It was quite freeing to discover that cycling
through a feeling completely often led to a relaxed state. Over the weeks,
with repeated practice, I was surprised to discover that I actually was
able to feel peaceful and even joyful after articulating and releasing my
feelings.
- Draw on Your Dreams. I recorded all my dreams in a dream
journal. This
exercise paid big dividends. One night, I had an astonishing dream that led
me to believe that I would get through the surgery successfully. In the
midst of tumult, it was extremely important to find an inner sense of
guidance and this dream provided it. So, too, guided visualization
exercises, a form of "waking dreaming," helped me imagine the surgery going
smoothly and reduced my fear of uncertainty and the unknown.
- Get In Shape. I decided to train as if I were going to run
a 5k race.
I reasoned that if my body were in shape, the trauma would be better
absorbed. I ran on the treadmill every day, ate healthfully, made sure I
took a good regimen of vitamins and supplements and got a weekly massage.
- Create A Support Group. You don't have to go through surgery alone
though managing the information you decide to share is important. I asked
family members, friends and my spiritual community for prayers over the
six-week preparation period and especially on the morning of surgery. Just
knowing that I had so much support buoyed me in my worst moments and
effectively balanced my anxiety.
- Educate Yourself. Gather information about your condition on the
Internet or in the Library. Ask your surgeon what s/he will allow you to
bring into the OR with you (e.g. tape player, music, affirmations). Try to
meet your anesthesiologist beforehand. Get to know the policies and
procedures of the pathology slide department. Request copies of all tests
and pathology reports for your files. Donate your own blood before your
surgery.
- Connect With Spirit. Meditation, prayer and asking God to help me
visualize and bring into being the desired outcome helped lift my spirits,
remain centered and induced calm.
Pragmatically speaking, most people may not be willing or able to spend six
weeks preparing for surgery as I did. Know that, essentially, anything that
brings you relaxation will result in pre- and post-surgery benefits, even
if you begin just a few days prior to surgery. Don't reinvent the wheel.
Start with things you already enjoy. Listen to calming music. See funny
movies. Paint. Sew. Dance. Imagine yourself full of life and energy. If
possible, add one new practice like deep breathing or guided visualization
to your daily regimen.
How did I fare? The morning of my surgery, I walked into the OR with a
110/80 blood pressure. My pulse was 65. I was feeling relaxed and
confident. My stress was in the "green" zone. I introduced myself to the
surgical team and asked them to talk to me as if I were awake. Taking some
deep breaths, headset with calming music in place, I signaled the
anesthesiologist to begin. My surgery went easily and I was home on my way
to a complete recovery within a week.
Don works with individuals and families preparing for surgery. Also,
contact Don for a preparation for surgery workshop at your hospital or
organization. 212-288-1929
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Last Updated June 2009
Copyright © Don Cohen
2001-2009
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