STRESS & BOX BREATHING
Some ways to cope with stress
It is safe to say that we are under greater stress these days. Whether it is concerns about COVID-19, the financial impact, or just the complications from completing simple errands like getting groceries. At this point in the pandemic, things are going relatively well. We have all done what we can to help slow the spread of the virus. But there will be stressful situations in the future. There are many ways we can help reduce our body’s response to stress.
Let’s begin to describe how our body responds to stressful situations. Our bodies have two ways for our nervous system to help with stressful events. They are called the ‘sympathetic’ and ‘parasympathetic’ nervous systems. The sympathetic nervous system responds to our brain’s perception that we need to fight or flee from something. For example, you see a bear and your body increases it’s heart rate, opens the airways and releases blood sugar – all in response for the need to run away. Once you are back in your cabin, the parasympathetic system takes over and returns the body to resting state.
This is a very simplified version of events that has served our needs during a long evolution. However, the trouble now is our body still responds to all perceived stressful situations even though there is no need to run. There is no running away from a tax audit. No one will be harmed during a shouting match over a wrong coffee order, however your body still responds that same way. These stressful situations can be long term so your stress response is also long term. This prolonged activity of your sympathetic nervous system can adversely affect your health.
Is there a way to turn on your parasympathetic nervous system to calm your body? Sadly, the answer is ‘not really’. But there are some ways to help reduce your stress. The ways to cope with stress are varied and too numerous to mention, which is ironically stressful to think about, but here are my favourites.
THE FIRST WAY IS TO REDUCE STRESSFUL INPUTS
In the case of COVID, only watch the news once a day from a balanced news course. Perhaps Canadian newspapers and CBC are better than the news stream from CNN. Pick your time to watch the news and stick to it.
ACKNOWLEDGE THAT SOME THINGS ARE OUT OF YOUR CONTROL
Find things that you can control. Set a schedule or routine for yourself. You can control your to-do list and your chore schedule (usually). Are you curious why people are gardening, baking, learning musical instruments and doing puzzles? These are activities that people enjoy and have control over. Starting an exercise program also falls into this category, as long as you can maintain physical distancing while you do it.
POSITIVE HUMAN INTERACTION ALSO HELPS REDUCE STRESS
This can be anything from talking to a neighbour over the fence about the weather or lawn care. Phoning a distant relative to see how they are doing is also a good idea. Even just smiling and saying ‘hello’ as you pass by them in the street (two metres apart, of course). If you feel you need to talk with a professional, why not try the BC Government sponsored program called ‘Bounceback’. It is a free skill-building program designed to help adults and youth 15+ manage low mood, mild to moderate depression, anxiety, stress or worry. It is available online or by phone: 1-866-639-0522.
SOMETHING I HAVE FOUND HELPFUL IS MEDITATION
You don’t need to do the 30 minutes on the cushion to experience benefits from mindful practice. Even just one minute a day can be helpful. The simplest mindful breathing practice is called box-breathing.
For one minute, try this simple breathing exercise. Sit comfortably, free of noise and distractions, and close your eyes if you feel comfortable. Then breath in slowly for a count of four, hold for a count of four, exhale slowly for a count of four, then hold again for a count of four. Repeat this process again.
There is a surprising amount of scientific evidence to suggest that mindful breathing can help with anxiety and mood. If you are a technology person, look for meditation phone apps. My favourite is called ‘10% Happier’. They have a free trial to see if you like it.
Stress will never go away. What also never goes away is our ability to cope. Do something relaxing that makes you happy. Try mindful breathing, it can only help. You can also practice this breathing technique anywhere.
We will get through this. Historically, all pandemics sort themselves out. We just don’t know when. Until things get better, sometimes all we can do is breathe.
“... SOMETIMES ALL WE CAN DO IS BREATHE.”