I found this breathing technique somewhere in my readings and I thought I'd share it with everyone. It is supposed to be a stress reducer by slowing the heart rate, relaxing the muscles, and increasing those endorphins. This is one method for handling stress.
So when you are frazzled and need a moment, take that moment to breathe.
1) Breathe in slowly, for a count to 4.
2) Hold the breath for a count to 4.
3) Exhale slowly through pursed lips, for a count to 4.
4) Rest for a count to 4 without exhaling.
5) Take 2 normal breaths and repeat the process.
6) Repeat as many times as you need to.
Tuesday, August 31, 2010
Tuesday, August 3, 2010
Learning Resiliency
Resilience is an ability to rise to a challenge and conquer it, or rise to a challenge with optimism without letting fear take a paralyzing hold, or the ability to bounce back from adversity. There are people who have a lot of resilience. They can depict humor on challenges, they can handle difficulties with a sense of confidence, thereby reducing anxiety levels in troublesome times.
I have to admit that my skill level on this quality hasn't been very high, but I'm learning and practicing the art because experts say that it can be learned. Although, I have a long way to go, I'm getting better at it. I'm learning to turn negatives into positives. When I lost my job at Mini-Circuits 1 1/2 year ago, a little bit of fear gripped me (even though I hated that workplace). Although, I couldn't change the situation, I could see it as an opportunity to move on to something better.
A good attitude plays a big role in resilience, it's an area where you have total control. A situation might not be changed, but the attitude towards it can be. Laughter is a good coping mechanism which reduces cortisol blood levels-a stress hormone. So, it's a good idea to seek a smile, watch a funny movie, or just spend some time in a favorite, pleasant activity when things seem to be going "south". Sometimes, facing a difficulty is easier with a smile. Venting or "complaining", (that's what it really is) is another way to cope. Whether it's a friend or through journaling, calmness usually follows because a level of clarity is reached. Complaining has a negative connotation, but I think it's ok as long as you don't squat on it.
Guilt has a role in resilience also. By blaming ourselves, we stay stuck and unable to move on. I put my 18 year old dog to sleep in March of 2009. For a whole year I told myself that I shouldn't have done it, that I did it prematurely (even though she wore diapers and had to be assisted to walk and get up on her paws). She had a good appetite and never lost her cognitive functions, so I was unsure that I had done the right thing. I know now that I did the right thing (I just should've spent more time with her). I guess that I am still in the process of letting go of that guilt, I am keeping her close to my heart by remembering her and my times with her-good and bad but concentrating the good.
Even though I need to live to 250 years to learn resiliency, I'm on the road to learning it; I'm aware and am practicing. I really can't learn it without setbacks and challenges (darn, some fear creeping up again). I guess it's one of those things that need to be practiced in order to strengthen it.
I have to admit that my skill level on this quality hasn't been very high, but I'm learning and practicing the art because experts say that it can be learned. Although, I have a long way to go, I'm getting better at it. I'm learning to turn negatives into positives. When I lost my job at Mini-Circuits 1 1/2 year ago, a little bit of fear gripped me (even though I hated that workplace). Although, I couldn't change the situation, I could see it as an opportunity to move on to something better.
A good attitude plays a big role in resilience, it's an area where you have total control. A situation might not be changed, but the attitude towards it can be. Laughter is a good coping mechanism which reduces cortisol blood levels-a stress hormone. So, it's a good idea to seek a smile, watch a funny movie, or just spend some time in a favorite, pleasant activity when things seem to be going "south". Sometimes, facing a difficulty is easier with a smile. Venting or "complaining", (that's what it really is) is another way to cope. Whether it's a friend or through journaling, calmness usually follows because a level of clarity is reached. Complaining has a negative connotation, but I think it's ok as long as you don't squat on it.
Guilt has a role in resilience also. By blaming ourselves, we stay stuck and unable to move on. I put my 18 year old dog to sleep in March of 2009. For a whole year I told myself that I shouldn't have done it, that I did it prematurely (even though she wore diapers and had to be assisted to walk and get up on her paws). She had a good appetite and never lost her cognitive functions, so I was unsure that I had done the right thing. I know now that I did the right thing (I just should've spent more time with her). I guess that I am still in the process of letting go of that guilt, I am keeping her close to my heart by remembering her and my times with her-good and bad but concentrating the good.
Even though I need to live to 250 years to learn resiliency, I'm on the road to learning it; I'm aware and am practicing. I really can't learn it without setbacks and challenges (darn, some fear creeping up again). I guess it's one of those things that need to be practiced in order to strengthen it.
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