Alleviate stress or why pooing your pants is not the only option

alleviating stresss2

Here are practical tips on how to work with stress when it occurs.

Nothing – ever – starts without disclaimers!

There is no magic that reduces stress. And certainly, there is no “one and only” foolproof technique. Regardless of how training is hyped, drugs are marketed, TED-talks are liked, none of them hold the omnipotent truth. The one thing we have in common is that we are not the same. So how on earth should one idea fit us all?

An appeal to you:

To disengage with finding “The Right Way”. Walk the path that is good enough for you – right now in the context of your real life: your social, your physical, your spiritual and your interpersonal relatedness. So, what I propose next might and might not work for you. All we can do is try it out.

Alleviate stress:

Out of the many existing possibilities I have chosen to offer you a physical exercise: Jacobson’s progressive muscle relaxation, or PMR.

PMR can be done whilst working, it can be done lying or sitting or standing. So, it is perfect for meetings and phone calls or when standing behind the counter. It can be very helpful in acute situations. Once trained and well practised in PMR it can become your automatic go-to skill when the going gets tough.

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    We work our way from the toes to the head flexing and relaxing distinct muscles.

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    Feet

    Pull your toes in – really work those muscles.

    Allow your brain to count to 10.

    Relax those toes.

    Notice what sensations (if any) you can experience now?

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    Legs

    Tighten up your legs – work your calves and thighs.

    Count to 10.

    Relax your legs.

    Notice what sensations (if any) you are experiencing?

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    Bum

    
Scrunch up your bums – you should rise up a little.

    Count to 10.

    Relax.

    What is your experience now?

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    Belly

    Pull your belly in – carry on breathing but really pull it in

    Count to 10

    Relax 

    What do you notice now?

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    Shoulders

    Push your shoulders backwards – as if you want your shoulder blades to touch.

    Count to 10.
    
Relax.
    
What are you noticing?

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    Arms

    Tightening up your muscles –even flex your arms like a boxer.

    Count to 10.

    Relax.

    What sensations (if any) you can experience now?

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    Hands

    Make a fist – really work it.

    Count to 10.

    Relax.
    
What do you notice?

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    Face

    Scrunch up your face – work those muscles and enjoy your new look. 
Count to 10.

    Relax.

    Notice what sensations (if any) you can experience now?

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    Body

    Tighten up your whole body – really work those muscles, let them shake.

    Count to 10.

    Relax.

    What do you notice now?

You might not want to crunch your face in public. Yet flexing and relaxing your bum, pushing your shoulders back or working with your thighs or toes is non-intrusive – so use it. Be kind to your body and work within you limits only.

One last thought

Rate your stress-level before and after the exercises. For example, using a scale from 0 (I am so relaxed, I am floating) to 10 (close to a heart attack). See for yourself whether you perceive a change, now and over time. Remember, it has to work For You.

Read more about stress and find practical tips:

The physiology of stress

The effects of unused stress

Healthy stress behaviour: fight, flight and freeze

Alleviate stress or why pooing your pants is not the only option

Credits

Photo by David W. Riggs on Unsplash

 

Alleviate Stress...