THE MIND BODY CONNECTION
We are learning more and more about how our mind and bodies are intertwined. Our emotional experiences also include an element of physical experiences. When we are angry we can feel the blood rushing to our face and that overwhelming heat. When we are shocked we can feel the blood draining away from our face and we feel a chill. When we experience anxiety our belly flip flops. When we are excited we can feel our heart racing. Our emotions live in our body and it’s really cool to know how connected our body and mind are! Using this knowledge we can learn how to regulate our body when we are feeling overwhelmed or depressed, or simply in our day to day routine. The more we connect with the physical experience of emotions (as opposed to dissociated from it), the more present we can be in each moment. Here are some practical strategies you can try to use in your day:
From fight/flight to feeling of safety:
Pushing against something heavy (like a wall) or pressing your feet into the ground.
5-4-3-2-1 exercise: name 5 things you can see, 4 things you can touch, 3 sounds you can hear, 2 things you can smell, 1 thing you can taste.
Deep breathing: take a longer exhales then inhales (e.g. 3 counts for inhale, 6 counts for exhale)
Mindfulness meditations: using apps like Insight Timer and Headspace can be a great place to start
Listening to soothing music
Visualize a safe and peaceful place (beach, mountain, river, etc.)
Splash cold water on your face or take a cold shower
Butterfly hug: Wrap your arms around your body at the level of your shoulders. Pat one shoulder and then the other (alternating between the two until you feel calm). You can also repeat a mantra or affirmation (I feel safe, I am safe, I have my own back, I am support)
From Shutdown to Connection
Listen to high beat music and dance like no one is watching
Do some jumping jacks or a HITT exercise (e.g. high knee burpees, squat jumps). Be mindful of what is comfortable for you. Do not overwork yourself to minimize any chance of physical injury.
Hold a plank for 1 minute.
Screaming into a pillow
Create heat in your body (a warm shower, or a heating pad)
Talk it our with a friend, family member, or your therapist. Externalize and name your feelings.
