5 Ways to Transform Your Stress Response

7/29/2019 5 Ways to Transform Your Stress Response

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5 Ways to Transform Your Stress Response

Nov 27, 2012 9:02 am Posted by Maria Rodale No Comments

by guest blogger Doc Childre, internationally renowned stress expert

Its no secret that a lot of people are experiencing increased stress thesedays. There are many reasonsfinancial worries, health challenges,unsatisfying work, and family or relationship problems, to name just a few.

Then there are major stressors, often resulting from loss of life or property, asmany recently experienced with Hurricane Sandy.

From my years of researching stress, I have seen that when not attended to,stress accumulates and often leads to feeling overwhelmed and uncertainabout the future. Fortunately, there are simple tools we can use to transformour stress response and stress accumulation. Im going to share a few ofthem with you.

Tool #1: Release frustration, impatience, irritation, anxiety

More people are reporting increased responsibility in the workplace, wheretime seems to be shrinking as each month passes. This increased pressurecreates vulnerability to stress from frustration, irritation, impatience, anxiety,and feeling tired. These emotions left untreated often seduce us into aserious stress deficit because we adapt to them and write them off as thenew norm. New norm or not, these emotions are stress magnets.

When you feel impatient, stop and still your body and mind; then imagine you

are breathing in the attitude of patience. If you feel anxiety, breathe thefeeling of calm and inner balance. Do the same with frustration and irritation.This resets your emotional system and stops the stress response. Thepractice will make you more conscious of when you are out of sync, and soonyou can replace many of these emotions quickly and move on.

Tool #2: Say no to drama


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Another effective way to help reduce stress and anxiety is to practicereducing excessive drama during challenging timesor anytime. Addingdrama and worry to our challenges heaps on the stress by exhausting ouremotional reserves, and more. Most drama serves us like a hole in a gas tankserves a car.

The most important part of this step is to become conscious of when you arepreoccupied with excessive worry and drama. Then, when you sense dramacoming on, try to slow down and take pause (again, be still in your body andyour mind, just for a moment). When we slow down the emotional vibration, itmakes it possible to replace the drama with attitudes of peace and calm.When you are calmer, tell yourself, I choose to not participate in thisenergy. Do it a few times when needed, as drama often has a strongmagnetic allure. You might not be able to stop all the internal drama, but

with this exercise, you can effectively reduce energy drain and offset yourstress deficit.

Tool #3: Reduce self-judgment

Constant self-judgment shrinks our self-security and gradually diminishes ourheart connection within ourselves and with others. When our heart feelingsshut off, we open ourselves to multiple stressors by trying to sort through lifeusing only the mindwithout the care, warmth, and intuitive guidance fromour heart. Practice releasing judgments of yourself. Be easy on yourself. Tryto connect to your heart, release your feelings of self-doubt, and move on.Dont wonder, Did I do it right? Are my self-doubt feelings gone? Justpractice releasing and moving on. Be casual about it. When your innerattitude is casual and unstrained, your emotions respond to challenging ordisruptive situations with flow and ease. This reduces stress and clears theway for better choices and outcomes.

Tool #4: Reopen the heart feeling

At the onset of a crisis (or drama), its normal for some of our feelings (heartfeelings) to shut down, especially during the initial shock, fear, and focus onsurvival and safety. Its understandable to experience this, but its reallyhelpful to reopen our heart connections with others as soon we can. Thisdeeper connection and communication helps to keep our heart open tointuitive guidance about the most effective next steps to take. Connectingwith others cant eliminate all stressful situations, but it can add a quiet


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comfort. It also provides a collective strength that helps us to move forwardin moments when it seems we cant.

An effective way to reopen our heart feelings (one that youve probably heard

often) is by offering kindness and compassionate support to others orvolunteering to help others in need, though we are in need ourselves. Acts ofcare, kindness, gratitude, and compassion can make a big difference. Theseacts of care are behaviors of our spiritual heart and provide a wholenessbenefit to ourselves and to others. Research has shown that care,compassion, and authentic connection with others reduce stress and releasebeneficial chemicals that balance and revitalize our systemsmental,emotional, and physical. Practicing these and other behaviors of the heartshould be at the top of our list for maintaining a lower stress level.

Tool #5: Watch and read the news with balanced emotion

The news is one of the most powerful stress triggers in these changing times.And learning to neutralize excessive emotional attachment to issues whenwatching or reading the news can prevent much of our stress. Statistics areup on the number of people requiring mental health care from emotionaloverload regarding news reports. Skipping the news can at times be helpful,but sometimes we dont have that luxury. Its our responsibility to havecompassion and concern for other peoples pain, but self-care is also anessential responsibility. Theres a difference between having compassion fora situation and emotionally obsessing over it until it becomes a personalstress deficit.

The following practice can be helpful in keeping emotional poise while sortingthrough the news: Consciously prep yourself before looking at the news,setting the intention of maintaining balance and inner poise. Then,consciously observe your feelings during the news and you will become moreaware of when you are too emotionally invested in issues. When thishappens, stop, and take a time out for a couple of minutes.

Its our individual responsibility to learn to manage our response to news andother stressful situations. I hope these tips are helpful. Please visit mywebsite, www.heartmath.com, to learn more.
http://www.heartmath.com/http://www.heartmath.com/


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este o texto traduzido:

Ele no nenhum segredo que muita gente est experimentando stressaumentado em esses dias. H muitas preocupaes financeiras pelas razes,desafios de sade, trabalho pouco satisfatrio, e famlia ou problemas derelao, denominar somente{justamente} alguns. Ento h stressorsprincipais, muitas vezes resultando da perda de vida ou propriedade, tomuitos recentemente experimentados com o Furaco Arenoso.

Dos meus anos de stress que investiga, vi que quando no ocupado, stressacumula e muitas vezes leva sensao esmagado e incerto sobre o futuro.

Afortunadamente, h instrumentos simples que podemos usar paratransformar a nossa resposta de stress e acumulao de stress. Estou indocompartilhar alguns deles com voc.

Instrumento #1: frustrao de lanamento, impacincia, irritao, inquietude

Mais pessoas esto informando a responsabilidade aumentada no local detrabalho, onde o tempo parece estar encolhendo-se como cada ms passos.Esta presso aumentada cria a vulnerabilidade para realar de frustrao,irritao, impacincia, inquietude, e sensao cansado. Essas emoes

partiram no tratou muitas vezes seduzem-nos em um dficit de stress srioporque nos adaptamos a eles e os liquidamos como a nova norma. Novanorma ou no, essas emoes so magnetos de stress.

Quando voc se sente impaciente, pare e em todo o caso o seu corpo emente; ento imagine que voc est inspirando a atitude da pacincia. Se


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voc sente a inquietude, respira a sensao do equilbrio calmo e interior.Faa o mesmo com frustrao e irritao. Isto reinicializa o seu sistemaemocional e pra a resposta de stress. A prtica o far mais consciente dequando voc fora da sincronizao, e logo voc pode substituir muitasdessas emoes rapidamente e mudar.

Instrumento #2: Diga "No" a drama

Outro modo eficaz de ajudar a reduzir stress e inquietude praticar "odrama" excessivo que reduz durante os tempos desafiantes - ou a qualquerhora. Soma de drama e preocupao aos nossos montes de desafios emstress esgotando as nossas reservas emocionais, e mais. A maior parte dedrama serve a ns como um buraco em uns servios de tanque de gs umcarro.

A parte mais importante deste passo deve tornar-se consciente de quandovoc preocupado com preocupao excessiva e drama. Ento, quando vocsente o drama avanar, tenta diminuir e tomar a pausa (novamente, estarainda no seu corpo e a sua mente, somente{justamente} por um momento).Quando diminumos a vibrao emocional, ele permite substituir o dramacom atitudes de paz e calma. Quando voc mais calmo, se diz, decido noparticipar nesta energia. Faa-o algumas vezes quando necessrio, como odrama muitas vezes tem uma fascinao magntica forte. Voc no poderiaser capaz de parar todo o drama interno, mas com este exerccio, voc podereduzir efetivamente o dreno de energia e compensar o seu dficit de stress.

Instrumento #3: Reduza auto-juzo

O auto-juzo constante encolhe a nossa auto-segurana e gradualmentediminui a nossa conexo de corao dentro de ns e com outros. Quando asnossas sensaes de corao interrompem, abrimo-nos a mltiplo stressorstentando ao tipo pela vida que usa s a mente - sem o cuidado, calor, eorientao intuitiva do nosso corao. Prtica que lana juzos de voc. Esteja

fcil em voc. Tentativa de unir-se ao seu corao, lance as suas sensaesda dvida de si mesmo, e mude. No se admire, fi-lo direito? As minhassensaes de dvida de si mesmo so idas? Somente{justamente} solta deprtica e afastar. Esteja casual sobre ele. Quando a sua atitude interior casual e no estirado, as suas emoes respondem a desafio ou situaesrompedoras com fluxo e tranqilidade. Isto reduz stress e compensa{retifica}o caminho de melhores escolhas e resultados.


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Instrumento #4: Reabra a sensao de corao

No ataque de uma crise (ou drama), normal para algumas das nossassensaes (sensaes de corao) fechar, especialmente durante o choque

inicial, temer, e concentrar-se em sobrevivncia e segurana. compreensvel experimentar isto, mas realmente til reabrir as nossasconexes de corao com outros como logo podemos. Esta conexo maisprofunda e a comunicao ajudam a guardar o nosso corao aberto orientao intuitiva sobre os seguintes passos mais eficazes para tomar. Aunio{conexo} com outros no pode eliminar todas as situaesestressantes, mas ele pode acrescentar um conforto tranqilo. Ele tambmfornece uma fora coletiva que nos ajuda a adiantar durante momentosquando parecemos que no podemos.

Um modo eficaz de reabrir as nossas sensaes de corao (aquele que vocouviu provavelmente muitas vezes) oferecendo bondade e suportecompassivo a outros ou apresentando-se para ajudar outros na necessidade,embora estejamos na necessidade ns mesmos. As leis de cuidado, bondade,gratido, e compaixo podem fazer uma grande diferena. Esses atos docuidado so os comportamentos do nosso corao espiritual e fornecem umbenefcio de inteireza a ns e a outros. A pesquisa mostrou que o cuidado, acompaixo, e a conexo autntica com outros reduzem stress e lanamprodutos qumicos benficos que equilibram e revitalizam o nosso mental

pelos sistemas, emocional, e fsico. Prtica destes e outros comportamentosdo corao deve estar em cima da nossa lista para manter um nvel de stressmais baixo.

Instrumento #5: o Relgio e leu as notcias com a emoo equilibrada

As notcias so um dos gatilhos de stress mais poderosos nesses tempos demodificao. E aprendizagem a neutralizar anexo emocional excessivo aquestes olhando ou lendo as notcias pode prevenir a maior parte do nossostress. As estatsticas esto no fim no nmero da gente que necessitacuidado de sade mental da sobrecarga emocional quanto a relatrios denotcias. Omitir as notcias pode ser de vez em quando til, mas s vezes notemos aquele luxo. Ele a nossa responsabilidade de ter a compaixo e oassunto{a preocupao} da dor de outra gente, mas o cuidado de si mesmo tambm uma responsabilidade essencial. H uma diferena entre tercompaixo a uma situao e emotivamente obcecar por cima dele at queele fique um dficit de stress pessoal.


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A prtica seguinte pode ser til no cuidado de equilbrio emocionalclassificando pelas notcias: Conscientemente preparatrio voc mesmoantes de ver as notcias, estabelecendo a inteno de manter equilbrio e

equilbrio interior. Ento, conscientemente observe as suas sensaesdurante as notcias e voc ficar mais consciente de quando voc demasiado emotivamente investido em questes. Quando isto acontece,pare, e tire um tempo durante um par de minutos.

Ele a nossa responsabilidade individual de aprender a dirigir a nossaresposta a notcias e outras situaes estressantes. Espero que essasdicas{gorjetas} sejam teis. Por favor visite o meu site web,

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5 Ways to Transform Your Stress Response