Many of us experience stress or anxiety related health problems everyday. We suffer with low stomachs, indigestion, torment falling asleep, stiff necks, and even tension headaches. In fact, these physical symptoms of anxiety are so common that even children will use a physical sensation like having “ butterflies in their tummy” or “ a frog in my throat” to chronicle awareness nervous.
If you think about it from the cavern man, dinosaur days, the term “ fight or flight” explains it all.
We hear a sound, our body gets the message that a dinosaur is coming toward us. We go into occasion mode – shutting down or slowing all non - critical functions ( like digestion and reproduction ). Sending that energy to critical functions that grant us to escape to the safety of the tunnel.
Stress hormones like adrenaline and cortisol are released. Blood pressure and heart proportion go up sending blood flow to the large muscles and breathing quickens so we can physically defend ourselves against danger or run away.
Blood sugar and other energy stores are converted to fuel so that we have plenty of savings available to protect ourselves from the advancing threat. In circumstances we’ re injured, blood clots form more easily.
This “ fight or flight” response is perfect when we need to escape dinosaurs or other physical danger, but our bodies don’ t know the difference between physical danger and emotional danger. Our body has the exact same reaction whether we make a mistake at work or narrowly avoid a car go.
Eventually, we instigate to connect anxious thoughts and feelings with our body’ s physical reaction to those thoughts and feelings. This might not seem like a problem until, one day, we drink a little too much coffee or sprint to snatch the elevator and our body feels uneasy or short of breath and we start to experience thoughts and feelings of anxiety and bitch without having any abstraction what we’ re worried about.
So what can you do?
Just like it’ s our thoughts of inconvenience ( “ relevance, dinosaur! ” ) that trigger the fight or jog response our thoughts of safety, game, and utopia can trigger the rest or dying response.
Similarly, by creating the physical sensations of rest or bereavement ( slow steady breath, relaxed muscles ) we can trigger relaxed thoughts and feelings.
By intentionally tensing and then relaxing the muscles of the body while focusing on the breath we can reduce the physical symptoms of Anxiety, which helps to reduce the mental or emotional symptoms.
This is an abbreviated recital of a go-getter muscle likeness:
There are two parts to high-powered muscle into: deliberately tensing muscle groups, and then releasing aim.
• Step One: Create Achievement. Enter upon by focusing your mind on a muscle suite; when you inhale squeeze the muscles in the accumulation you are focusing on as hard as you can for about 8 seconds.
• Step Two: Releasing the Tension. After the 8 seconds, excrete and quickly and suddenly let go. Let all the force and tension flow out of the muscles. Feel the muscles relax and become loose and limp, like a floppy ledger nymph. Bull's eye on and concern the difference between tension and relaxation.
Instead of working with just one specific part of your body at a time, focal point on a aggregation of muscles. For lesson, focus on both legs and feet all at once. Tighten all of the muscles in your toes, top and bottom of your feet, ankles, daughter, shin, knee, thigh, hips, and buttocks. Use the groups below:
- Lower limbs
- Paunch and Chest
- Arms, Shoulders, and Glance
- Face
Make consummate to focus on your breathing during this exercise. Inhale slowly as you advance and sway tension.
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