"The A, B, Cs - The Essential Elements for Calming"
A) Awareness/Alignment: When you are in a negative reaction, the first human response is to call out for help. But if help is not available, a person will experience "flight or fight" responses that intensify and can become traumatic. Examples include: my heart is racing, I want to run away, I am getting angry, etc. Allow your first response to be an intentional calling out to Jesus for help. As the Scripture tells us, He indeed is our ever-present help in times of need. By aligning with Jesus we become calm in His presence.
At this point we can also care for ourselves by calming the body through voluntarily slowing our breathing pattern from alarm to calm.
B) Breathing and Bi-Lateral Stimulation: implement the tools of establishing calmness in your body, mind and spirit. Breathing suggestions are found in the next reading, but the basics are:
One way to begin to voluntarily calm yourself is "Bi-lateral stimulation". Bilateral stimulation is stimuli (visual, auditory or tactile) which occur in a rhythmic left-right pattern. For example, visual bilateral stimulation could involve watching a hand or moving light alternating from left to right and back again. Auditory bilateral stimulation could involve listening to tones that alternate between the left and right sides of the head. (Courtesy of www.anxietyreleaseapp.com).
C) Crying Out/Caring for Yourself: Cry out for help to the PERSON of Jesus; invite Him to be with you and let Him quiet you with His Love. In addition, intentionally choose to ask for help, as soon as possible from those you trust. Also, choose to care for yourself physically, mentally and spiritually, with empathy and compassion. Open your mind and heart to receive the Lord’s love and direction, instead of concentrating on your own views or the temptations of the enemy.
NOW HERE IS SOME VERY PRACTICAL INFORMATION:
Mental/Physical: When we are under stress, our breathing quickens, our heart rate escalates and our muscles tense for action. These symptoms are the indicators of a fight/flight/shut-down response. The rational, calm and thinking part of our brain is shutting down so that, without thought or hesitation, we can survive the perceived threat by taking immediate actions.
So, when you pause to begin your time to reflect and receive the Lord’s comfort, ask yourself the following questions:
* Are my muscles tight?
* How am I breathing: fast or slow?
* Are my thoughts racing?
* Am I feeling rushed?
*Am I feeling safe?
To counteract the stress response, the body will respond and become increasingly calm as you begin to slow your breathing, in and out, to a comfortable rhythm of resting. Let your muscles relax and let your mind focus on where you are right in your present moment.
Also, be sure to try to remember “safe” places and times you have experienced. Think of the sights, sounds, smells. etc., with such memories. Enjoy these memories and let them begin to also calm your body!
Click HERE to go to: "Relaxed Breathing"
A) Awareness/Alignment: When you are in a negative reaction, the first human response is to call out for help. But if help is not available, a person will experience "flight or fight" responses that intensify and can become traumatic. Examples include: my heart is racing, I want to run away, I am getting angry, etc. Allow your first response to be an intentional calling out to Jesus for help. As the Scripture tells us, He indeed is our ever-present help in times of need. By aligning with Jesus we become calm in His presence.
At this point we can also care for ourselves by calming the body through voluntarily slowing our breathing pattern from alarm to calm.
B) Breathing and Bi-Lateral Stimulation: implement the tools of establishing calmness in your body, mind and spirit. Breathing suggestions are found in the next reading, but the basics are:
- Try to breathe through your nose rather than your mouth
- Deliberately slow your breathing down. Breathe in to a count of 4, pause for a moment, then breathe out to a count of 5
- Make sure that your breaths are smooth, steady and continuous – not jerky
- Pay particular attention to your out-breath – make sure that it is smooth and steady, and slightly longer than your inhale
One way to begin to voluntarily calm yourself is "Bi-lateral stimulation". Bilateral stimulation is stimuli (visual, auditory or tactile) which occur in a rhythmic left-right pattern. For example, visual bilateral stimulation could involve watching a hand or moving light alternating from left to right and back again. Auditory bilateral stimulation could involve listening to tones that alternate between the left and right sides of the head. (Courtesy of www.anxietyreleaseapp.com).
C) Crying Out/Caring for Yourself: Cry out for help to the PERSON of Jesus; invite Him to be with you and let Him quiet you with His Love. In addition, intentionally choose to ask for help, as soon as possible from those you trust. Also, choose to care for yourself physically, mentally and spiritually, with empathy and compassion. Open your mind and heart to receive the Lord’s love and direction, instead of concentrating on your own views or the temptations of the enemy.
NOW HERE IS SOME VERY PRACTICAL INFORMATION:
Mental/Physical: When we are under stress, our breathing quickens, our heart rate escalates and our muscles tense for action. These symptoms are the indicators of a fight/flight/shut-down response. The rational, calm and thinking part of our brain is shutting down so that, without thought or hesitation, we can survive the perceived threat by taking immediate actions.
So, when you pause to begin your time to reflect and receive the Lord’s comfort, ask yourself the following questions:
* Are my muscles tight?
* How am I breathing: fast or slow?
* Are my thoughts racing?
* Am I feeling rushed?
*Am I feeling safe?
To counteract the stress response, the body will respond and become increasingly calm as you begin to slow your breathing, in and out, to a comfortable rhythm of resting. Let your muscles relax and let your mind focus on where you are right in your present moment.
Also, be sure to try to remember “safe” places and times you have experienced. Think of the sights, sounds, smells. etc., with such memories. Enjoy these memories and let them begin to also calm your body!
Click HERE to go to: "Relaxed Breathing"