Stress and risk
Author: Gwen Palmer, Psychotherapist
Stress is a fact of 21 st Century life. Too much or too little and you get into trouble but the right amount of Stress is as necessary for optimum health as your daily vitamin intake.
Stress levels are linked to how much Risk we believe we are in at any given moment, so an event like the London bombings on July 7 th 2005 will have triggered off nervousness and anxiety for many people.
In a world where such terrorist attacks occur, the 'Risk of harm/personal endangerment because I go to work' must now be re-evaluated and in many minds, thoughts surrounding "What if it happens to me next time" is causing emotional, mental and physical havoc.
Calamitous thoughts alert the body to impending danger. Survival mode is activated as t he adrenal gland produces adrenaline that speeds up the heart rate and gets the body ready for emergency action. All available blood gets diverted to Brain, Heart, Lungs and Limbs since the functioning of these organs are necessary for survival regardless of whether the final decision is to stand and fight or run and hide. All stomach activity ceases which is why people often need the toilet more or feels sick when stressed.
In the early stages of stress overload, you end up like the White Rabbit out of Alice in Wonderland - forever running. I'm Late.I'm Late..." - Small wonder that symptoms of this kind of stress include panic attacks, poor sleep and outburst of anger. Too little stress and you become the Dormouse of the book, - lethargic, depressed and reclusive. In later stages of stress overload all symptoms can be present at the same time.
Under normal conditions, it takes about 20 minutes for the body to power itself back up after a stress attack. However if catastrophic thinking continues then the body goes into what is called a state of Hyper-arousal - this is like the difference between letting a car engine idle on tick over when parked up or sitting with the clutch disengaged and your foot pressing the accelerator pedal to the floor.
Stress tolerance levels are as individual as you are and we all have our own coping and breaking points. What one person considers stimulating and exciting, another will find intimidating and overwhelming. A journey that drains you of energy is not the best way to start your working day so here is a quick and simple exercise to help when your stress levels are on the increase.
The Five Finger Exercise
This exercise is for when you need to feel peaceful and calm. If you are already stressed, you may to practice this technique a few times before enjoying the full benefits (!!)
First of all - Take 3 or 4 deep breathes; breathe in slowly through your nose and out through your mouth; As you do this, focus on the feelings of calm and relaxation spreading through your body. Let all of your muscles release their tension.
Close your eyes and become aware of your dominant hand.
1. Now touch your thumb to your index finer and as you do, think back to a time when you felt really loved and cared for: e.g.
Having a surprise party thrown on your behalf, being looked after when ill, a thoughtful gesture from a friend, Any time will do, it doesn't matter whether it was a big or small event, What's important, is to Savour The Feeling . Focus on it and then release contact between finger and thumb.
2. Next touch your thumb with your middle finger. This time think back to a time when you felt really successful and strong: e.g. The job offer letter, house purchase; exam results; Once again, any memory of feeling successful will do, Savour The Feeling and then release contact between finger and thumb.
3. Touch your thumb to your ring finger and remember a time when you did something important for someone else: e.g. you were a good listener, you offered practical support during adversity, you cancelled plans to help someone else. ; Once again, any memory will do, Savour the feeling and release contact between finger and thumb.
4. Finally touch your thumb to your little finger and remember loving someone else very much. That person may still be in your life today. Think of a time when that feeling filled your heart and remember how calm and strong you felt. Savour the feeling and then release contact between finger and thumb.
Take a couple deep breaths, open your eyes and be aware of the difference.
And a final word on stress and risk.....
Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference!
The 'serenity' prayer, Reinhold Niebuhr
Have a wonderful day.
