Tag: Emotions

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Fight or Flight?

Posted on by Lifestyle-by-designs

Fight or Flight?

The past Coronavirus pandemic has impacted all of our lives and for many of us caused increased amounts of stress in various areas of our lives. 

Managing stress is paramount due to its impact on physical and mental well-being. Fortunately, techniques exist to help us cope with stress, promote healing, alleviate pain, and regulate our nervous system, leading to a reduced stress response.

Have you ever encountered the concept of “fight or flight”? When faced with abrupt and intense stress, our bodies naturally activate this response to prepare for either escaping the scenario or confronting it. However, in our daily encounters with stress, we often lack the option to flee or physically combat the stressful situation. Unlike facing a tiger on the street, most of our stressors are not as tangible or easily avoidable.

When enduring prolonged periods of intense stress, the body remains in a heightened state, persistently releasing stress hormones such as adrenaline and cortisol into the system. This ongoing stress response takes a toll on both physical and mental well-being, potentially leading to various health issues over time. Chronic pain, anxiety, emotional instability, gut inflammation, and numerous other health problems can manifest as a result of this chronic high-stress state.

Our bodies possess a remarkable superpower, the vagus nerve system, which can counteract the fight or flight response and promote relaxation. This nerve connects the brain to various parts of the body, playing a vital role in our overall function. Without it, our bodies would struggle to perform basic tasks. By stimulating the vagus nerve, we can unlock numerous health benefits.

To promote the optimal functioning of the vagus nerve, deep, slow belly breathing is a key strategy. Through breathing exercises, you can shift your attention away from stressors or discomfort. The human mind operates linearly, processing one piece of information at a time. If you concentrate on the rhythm of your breathing, the stressor becomes less prominent in your awareness.

The moment we anticipate stress in any form, most of us tend to stop breathing and hold our breath. Breath-holding activates the fight/flight/freeze response; it tends to increase the sensation of pain, stiffness, anxiety, or fear. 

To practice deep breathing inhale through your nose and exhale through your mouth remember to:

  • Breathe more slowly (aim for six breaths per minute).
  • Breathe more deeply, from the belly. Think about expanding your abdomen and widening your rib cage as you inhale.
  • Exhale longer than you inhale. It’s the exhale that triggers the relaxation response.

Additional techniques for stimulating the vagus nerve include:

Loud gargling with water or loud singing activates our vocal cords which in turn stimulates the vagus nerve.

Foot massage: A gentle or firm touch can assist in stimulating the vagus nerve.

Cold water face immersion: immerse your forehead eyes and at least 2/3 of both cheeks into cold water. This elicits the vagus nerve, decreases heart rate, stimulates the intestines, and turns on the immune system – My Favorite!

Eating fiber stimulates vagus impulses to the brain slowing the gut movements and making us feel fuller after meals

Laughter: having a good laugh lifts your mood, boosts your immune system, and stimulates the vagus nerve. Another Favorite . . .

We don’t always have to let stressful situations negatively our minds and bodies. We can stimulate our vagus nerve to send a message to our bodies that it’s time to relax and de-stress, which leads to long-term improvements in mood, pain management, well-being, and resilience.

Peace & Harmony, Cheryl

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It’s Better To Feel The Pain . . . Then Not!

Posted on by Lifestyle-by-designs

The Ways We Keep Ourselves Numb

When you numb yourself, you avoid dealing with your problems, which stops you from finding a solution or feeling at peace.

You know how we’re all born with this crazy mix of emotions? It’s like we’re wired to feel a whole bunch of different stuff. But here’s the thing, a lot of us get all awkward when it comes to dealing with the big ones. We try to avoid feeling too happy or too sad, and it’s like we end up living in a world that’s all gray and boring.

We may numb ourselves to what we are truly feeling. It’s easier to suppress our emotions than to deal with them, so we may momentarily turn to pleasures such as alcohol, cannabis, food, sugar, shopping, and too much television. 

So, we might just shut down our feelings, right? I mean, it’s okay to take a break from dealing with stuff sometimes, but if you do it too much, you’ll never face your problems head-on. And that means you’ll never find a way to fix them or feel better. It’s like, when you’re numb, you might not feel any pain, but you also can’t feel any happiness or get any better.

You know those things you do that make you feel all numb inside? Like, eating a whole pizza or going on a shopping spree? Well, they might seem like no big deal, but they’re not doing you any favors. When you numb yourself out, you’re not just avoiding those intense emotions, you’re also missing out on the good stuff, too. 

It’s like you’re putting on a blindfold and trying to live your life. You might be able to get by, but you’re not really experiencing it. So, next time you feel the urge to numb out, try to find a way to face those emotions head-on. It might not be easy, but it’s worth it. Trust me, you’ll feel so much more alive.

Your feelings make your life more colorful and help you connect with the world around you. You can say goodbye to those boring behaviors, one step at a time, and start enjoying life’s tasty treats again. If you feel yourself doing something just to avoid feeling something, take a step back and think about why. Figuring out what’s making you want to check out emotionally can help understand yourself better.

Each time you quit doing something that numbs your feelings, you’ll start noticing things more and feeling “stuff” way better. It’s like your senses get super sharp, and all the bad stuff that’s been hiding in the back of your mind comes out into the open. But that’s a good thing because now you can finally deal with it and heal. You’ll find a whole new side of yourself, one that can handle even the toughest emotions with bravery and aspiration.

Peace ♥ Harmony, Cheryl

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What’s Your Gut Telling You?

Posted on by Lifestyle-by-designs

Our gut instincts can tell us a lot about our emotions and what’s going on, you know? 

It’s like, our stomachs are always in the know.

You know how sometimes we have feelings we wanna express, but we end up keeping them all bottled up inside? It’s like our bellies become the storage space for all those unexpressed emotions. Instead of sharing how we really feel with others or even admitting it to ourselves, we just push those feelings deep down. They stay there, taking up space until we’re finally ready to let them out.

Bottling up our feelings might seem like the easy way out, but it’s not healthy for our emotions or our bodies. I’ve got a pretty cool tip to help you get in touch with your emotions and let them go. It involves focusing on your stomach area.

First, take a few deep breaths and meditate for a bit. This will help you relax and clear your mind. Then, place your right hand on your stomach and say to yourself, “Please show me my real feelings.” Repeat this three times.

Listen to your body for any responses. How does your stomach feel? Is it warm and relaxed, or do you feel any tightness or knots? These physical reactions can tell you a lot about your emotions.

You can do this exercise as often as you want. The more you do it, the deeper you’ll connect with your body and your feelings. If you want, you can even write down any insights or answers that come to you.

Remember, your body doesn’t lie. It can tell you a lot about what’s going on inside. So trust your gut and let your emotions flow!

Letting go of all those pent-up feelings inside us can keep us healthy and allow us to live more authentic and expressive lives. If we hold on to too much emotional energy, it can build up and eventually explode in a way that’s not good for us. One way to let go of this pressure is to do an exercise that combines movement and sound.

The more grunting and groaning you do, the more feelings you’re likely to let loose. Letting go of your feelings from your gut doesn’t have to be painful and hard; it can be totally easy. Don’t judge whatever comes up for you. We often hide our feelings deep down when we’re ashamed of them or not ready to share them.

Hey you! It’s okay to have feelings, no matter what they are. You can’t control them, but you can help yourself by recognizing and accepting them. This will help you let go and move on.

Peace ♥ Harmony, Cheryl

Posted in Harmony, mindfulness, Peace

Wellness Wednesday

Posted on by Lifestyle-by-designs

This mindfulness exercise I have used in my classroom with great success with children that were having a tough time calming themselves at certain times of the day.

This exercise not only helps children learn about how their emotions can cloud their thoughts, but it also facilitates the practice of mindfulness while focusing on the swirling glitter in the jar.

Try having the kids focus on one emotion at a time, such as anger, and discuss how the shaken verse settling glitter is like that emotion.

If you leave the jar where they can use it with assistance (if glass) it will be a tool they will reach out for in those moments they are struggling.

Peace Harmony & Love

Cheryl XO