Top 3 Techniques to Shift MINDSET and Create Renewed Sense of CALM

• Create Calm: Muscle Engagement

We suggest you start from one point in your body, preferably in the hands (if this is a new practice for you) and then slowly tense your muscles from tips of fingers, through to wrists, forearms then upper arms and shoulders [it may help to curl them slightly while doing so]) and then slowly release the tension. 

Rinse and repeat from top to bottom (head to toes), until you feel more relaxed and take the time to massage your most tense muscles while you’re at it. You’ll find that your anxieties will begin to fade. It's something that I still find myself employing before walking out on stage! It really does make a difference. With nothing to lose, explore it today!

Anxiety Canada, created a great document that further explores the details of this tried and tested technique. Click here.

• Re-focus: Box Breathing

This is a great mindset technique to employ when you’ve got heaviness in your chest and a general feeling of anxiety. For instance, right before attending a dinner party with people you don’t know and feel socially anxious about or just before going on stage to present etc. It takes minutes and you can do it without anyone noticing! #Win!

• Breathe in for 4 counts
• Hold your breath for 4 counts
• Release it for 4 counts; and 
• Hold for 4 counts. 

Repeat this process until you feel like your emotions have subsided a bit in intensity. This will happen, give it time, be gentle to yourself. xo

It’s important that you think about slowly progressing through this at a rate that feels good for you. You don’t want to be breathing too quickly and shallowly. 
Boxed breathing is shown to help lower cortisol levels (a hormone related to stress) and heart rate. This can also make for a great pre-mindfulness practice or bedtime routine. Over time you may come to modify this to suit your mindset needs. Many of my clients, now employ a 7 seconds in, 4 seconds held, 7 seconds release and 4 seconds held morning/evening practice prior to journalling (more about that later).

If you’re keen to know more, Medical News Today have this great article here.

• More of Less: Exercise

To be clear from the outset, I’m not talking about a strenuous 5 day-a-week, 6am-wake-up, exercise regime! When you exercise, the body releases chemicals called endorphins, which in essence, make us feel good. Who wouldn't want to feel their best, right?!

It’s less about how long you exercise for and more about how frequently you do so. What does your practice look like? Maybe it's time for a re-visit. I find that while some clients build gym sessions into their week, mid-week Work From Home Exercise breaks barely 'get a look in.' If you can positively move the needle on your stress and anxiety. Why not try?

As an example taking 3 breaks during the day to do star jumps for 5 minutes each time is likely going to make you feel that much better than taking one break of 15 minutes to star jump. Mentally and emotionally you’ll notice the difference. Try it! Next time you’re stressed about a decision you have to make or find yourself awake early, worrying about something...do star jumps for just 3 minutes and you’ll feel way better! 

Again - with not much to lose, give it a go - it doesn't need to be star jumps...find something that makes sense to you: yoga stretches, some pilates moves, a brisk walk, some sit ups etc.
Keen to get more insights on the benefits of exercise, check out the USA National Library of Medicine article, click here.

The key to getting full value from these 3 techniques is:

• Consistent
• Intentional
• Focused Effort and Practice.

Among the varied mindset techniques out there to help combat stress and anxiety, time and time again, medical research and clients alike find these the most valuable, based on them:

• Being Highly Accessible
• Super quick to employ: we're talking about a maximum time of 10 minutes a couple times a day
• Easy to execute irrespective of scenario, disability, fears or space limitations

If you'd like to know more or discuss how these might help complement your current regime or disrupt your 'meh,' and feeling stuck sensation, give us a call! https://louisewithemployease.com/contact/