RECOGNISE YOUR STRESS SIGNS AND AVOID MINI MELT DOWNS
What do you do when you’re about to explode?
What coping mechanisms do you put in place when you can't handle anymore?
When my kids where younger, I found myself having mini melt downs over silly things but it wasn’t the silly things that where the problem.
It's like the final straw, the straw that breaks the camels back.
When you’re full to the brim and you can't possible take one more minute of sleep deprivation, or a whinging child or a small criticism at work and YOUR ABOUT TO BREAK.
Whats happening on the inside is your body is producing stress hormones and running in flight or fight mode. This makes you feel like a ticking time bomb and more often than not by the time you’ve realised the bomb is activated its too late and you just explode all over the place and all over everyone around you.
So is there a possibility to change this? How would it feel to be a touch less reactive and explosive?
I believe understanding your stress signals and having a few “pre-learned” and practiced coping mechanisms, is the first step in helping you get by when times get tough!
I also know that having someone close to you who can recognise you are “on the stressed side” and know the right way to go about gently “informing you” is often helpful too.
(Remember those who love you only want the best for you and try not to take offence when someone notices your stress signals for you.)
Let’s CHECK-IN.
Do you recognise any of these common stress signals?
• Quick to anger
• Overwhelmed
• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying
• Anxiety and agitation
• Moodiness, irritability,
• Aches and pain
• Rapid heart rate
• Loss of sex drive
• Frequent colds or flu
• Eating more or less
• Sleeping too much or too little
• Withdrawing from others
• Procrastinating or neglecting responsibilities
• Using alcohol, cigarettes, or drugs to relax
• Nervous habits (e.g. nail biting, pacing)
I'll share a VERY simple breathing technique to get you grounded ASAP when you start to feel out of control, or notice your "STRESS SIGNALS" arising.
The trick is to Practice this breathing technique or "Mindful Minute" as I like to call it, in times when you AREN'T stressed to help it become your first response to stress instead of reacting explosively or having a "mini melt down".
So PRACTICE here is really the key!
Keep it simple.
For example, mindfully become still and centred and close your eyes, focus only on your breathe and the tip of your nose. Exaggerate the breathe a little so it holds your attention for longer, so you can hear and feel it! Simply breathe in for a count of 4 and out for a count of 5. Repeat 5-10 times and keep count on your hands. When your mind wanders off, it's all good, just bring it back to the sound and sensation of your breath and nothing else for at least 5 more rounds.
So it's a simple practice but the key is to “PRACTICE”
You can practice these Mindful Minutes anywhere!! In the car, in grocery lines, whilst waiting for kids to "hurry along". 😬😬😩
Then, one day you'll automatically do it in a time of stress or frustration and watch the situations unfold differently. THIS is living mindfully and it can help you feel FREE and more in control!
So learn to recognise your stress signals and PLEASE practice your Mindful Minute at least ONCE a day for two- four weeks and see how it starts to change things!
There are other ways to help with stress, nutrition being a major one, but this is a good place to start.
Of course, if you’re stress is so overwhelming to point that you’re starting to feel daily anxiety, depression or you totally feel like you’re not coping, you’re best to also go along to your GP and ask for professional help! It's the best thing you'll ever do for getting your YOU back!!
Until next time, Breathe.
