Be Stress Aware: 3 Things to Tune Into

Ever pause to notice what’s going on in your body when you’re stressed? We're usually so caught up in the circumstances of the moment we don’t stop to check in with ourselves and understand what might really be going on. 

First, stop and notice what is going on with your breath. 

Are you breathing fast or slow? Shallow (into your chest) or deep (into your belly)? Through your mouth or nose? 

Notice how it makes you feel. Your breath has a direct effect on your emotional well-being and regulation. 

In simple terms, fast shallow mouth-breathing will keep you stuck in chronic “fight or flight” mode, while slow deep nose-breathing down-regulates your nervous system to “rest and digest” mode. In this state, you’re better able to listen to the innate, intuitive wisdom of your body to solve whatever challenge you are facing.

Many people wait until something external to them triggers a shift of their emotional state, but the power to do so lies within you. You can train yourself to be aware of these connections and regulate yourself with your breath. 

Second, notice what thoughts are swirling in your brain.  

Your brain creates conscious and unconscious thoughts and interpretations about your circumstances that create negative feelings in your body. For example, you might hear yourself say “I can’t do this. It’s too much,” creating the sensations of overwhelm and stress in your body. 

It doesn’t matter if these thoughts are true or not, each thought will create an emotion you have to process physically. 

Observe them, identify the thoughts and feelings you’re creating, and release them by gently breathing into them and sighing it out. 

Third, notice if your attention is on the past, present or future. 

Where your attention goes, your energy flows.

Stress often lies in rehashing a past you can’t change or worrying about a future that’s out of your control. Are you caught up in passing blame about something in the past or catastrophizing the future in a way that doesn’t serve you?

You’re best served by focusing your attention on the present and being fully in the now. This is something you have control over. When you’re in this state you can better focus on the tasks at hand with a lot less stress. 

Final Thoughts

When you’re in survival mode it’s hard to think your way out of stress. Next time you experience stress, try tuning into your breath, thoughts and attention. Just observing and getting curious with yourself will relieve some stress.

Then practice shifting out of your thinking brain where the mental chatter is clouding your judgement and into your intuitive body by inhaling for five seconds and exhaling for five (all through your nose). If that is uncomfortable, choose a rhythmic pattern that feels comfortable to you (3:3, 4:4, etc). Check in with yourself every 3-5 minutes and see if you feel any better, or need another round.

🦋 If you'd like a coach in your corner to fiercely support you in achieving your goals, reach out to me. I'd love to be on your team.