Peace and contemplation in Eastern Oregon

Acrylic painting on canvas, gold frame, 21″ by 25″ / $ 499. For information contact me at marilynne@eichingerfineart.com

Oh boy! Stress again!

Over the years I’ve written about how children raised in trauma develop fight and flight responses in order to survive. They learn to react quickly when stressed but find it difficult to step back to analyze complex situations. I, and many of my friends, have the opposite problem. We live in our thoughts and are poorly equipped to cope with emergencies that require immediate action. Our minds work overtime, developing worrisome scenarios that may or may not occur in the future. We too are stressed and need to have coping mechanisms, but in a slightly different way.

What makes you calm? Is it a drive in the country? A walk in the woods? Yoga? Meditation? A good book? Do you fall asleep as soon as your head hits the pillow or do you lie awake tossing and turning for hours? When you hear disturbing news can you compartmentalize it so that it does not take over your entire consciousness and ruin your day?

A friend of mine told me that her husband has the ability to put his problems in a box, to take out and explore when the time is right. Whether it is pain or sad news, the input is immediately compartmentalized to be dealt with in a calm manner at the appropriate time. He is “way cool” for I strive for this type of control.

Though stress is destructive when it becomes too much to deal with, it can be good. It keeps life from becoming boring and also helps us perform in dangerous situations. Whether it is good or bad depends on coping mechanisms which dictate a reaction or response. When a situation appears to be overwhelming, we become anxious, which undermines our ability to effectively respond. The pressure also can have a negative effect on our health.

The challenge is to be able to respond quickly and effectively and to leave negative health responses behind. This includes not worrying in advance about something that may never occur, but being prepared in case it does. For instance, a person facing an operation should not worry twice. The operation should be faced with relative equanimity. once the results are known, then it is time to respond. Bad news can then be used as a spur to action. Stress is helpful when it is motivational but not when ‘what if?’ worries continue without end.

Ancient societies used flight or fight training when responding to the many physical dangers they encountered. A wild boar or roaring lion would arouse self-preservation reflexes that were immediately activated since they had been practiced many times in advance. When confronting a dangerous situation, their adrenaline, cortisol levels and heart rate increased to give them enough energy to respond by hiding, running, or attacking. Heightened alertness, muscle preparedness, slowing digestive and immune systems enabled them to move in ways that were essential to their survival. In other words, they were saved by an energized sympathetic nervous system where sensorimotor abilities were integrated with the psychological parts of their brain, allowing them to control emotions and act with speed.

Though the dangers faced today are different, they still exist, and our responses also require training and practice. Our stressors may be triggered by raging road drivers, aggressive skateboarders, or an assault rather than wild animals, but these encounters are no less stressful. Our muscles tense and blood pressure rises just as rapidly as in primordial cultures. These stress signals are a call to action requiring quick reflexes and knowledge in ways to respond.

There can be mental consequences for those who give little thought or practice to emergency situations. The adverse effects of stress may remain for an extended period of time even after the threat is over. Most people I know ignore the fact that our society also has stressors that require attention. We too need to be prepared and gain the skills necessary to survive with a minimum of stress.

One way to discover what is needed is to play a mind game. Begin by sitting quietly in a chair, closing your eyes and imagine dangerous scenarios and how you will respond. Note what when you start to become anxious. The exercise will help you discover what type of training you need in order to lower your stress. Will physical exercise help you improve reflex reaction time? Will classes in personal safety, self-defense or balance lower your stress threshold? One of my teachers suggested I practice shouting with gusto so I will be heard in an emergency. Being prepared for natural and man-made disasters can provide relief from anticipatory worry. Assembling extra water, food, and clothing, and knowing how to turn off gas, water and electricity are basic to handling potential crises.

Meditation was a crutch for me when a tree came smashing down on my roof, shaking the house as though in an earthquake. Glass flew everywhere while rainwater poured through a broken skylight and windows. My immediate reaction was panic, followed by jumping up with confusion about how to respond. My heart beat wildly and I am sure my adrenaline levels peaked. I had to calm myself before I could think and did so by thinking, “Marilynne, you are a meditator—breathe deeply. It took one minute to gain control because of having practiced meditation for many years. Once calm, I assessed the situation was able to respond immediately.

Those who participate in military, fire, or police training are taught how to deal with emergencies. Most ordinary citizens are not. Yet, we need to have these skills for there are bound to be times when we will be vulnerable. Preparation for natural disasters makes sense and should include having a meeting place to go to in case of emergency. Assessing risks and having emergency devices on hand will provide peace of mind.

It is also important to have your body in shape to handle various situations. Exercises that improve balance and reflexes and participating in self-defense, personal safety, and cyber-safety classes can be helpful. Just the process of regular practice can be a stress reducer. And, don’t forget, adequate sleep, a healthy diet and maintaining appropriate weight. The list goes on to include meditation, aroma therapy, warm baths, massage, and herbal teas. Reducing screen time including cell phone, computer, and television use and getting organized are natural stress-reducers. Lastly, in this day of alternative news, I think it is important confront media hype and instead look inward to what you must do to maintain your own sanity.

If we learn to manage the pitfalls of our own environment we are more likely to live with equanimity. We will stop being anxious when our minds play tricks but be ready for action when actually threatened. And, best of all, once the situation is over, we will be able to throw off the extra adrenaline and cortisol circulating throughout our bodies. It is worth the effort to be prepared.

References:

Christian, Nordqvist, December 24, 2015, What is Stress? How to Deal with Stress, Article Medical News Today: http://www.medicalnewstoday.com/articles/145855.php

Stress Symptoms, Signs, and Causes from HELPGUIDE .ORG in collaboration with Harvard Health publications: https://www.helpguide.org/articles/stress/stress-symptoms-causes-and-effects.htm

Uwe Proske, Simon Gandevia, October 2012 Pshysiolgical Reviews, VOl. 92 no. 4, 1651-1597, The Proprioceptive Senses: Their Roles in Signaling Body Shape, Body Position and Movement, and Muscle Force: http://physrev.physiology.org/content/92/4/1651