Getting control of Stress, Anxiety, Depression & PTSD

Everyone experiences stress and anxiety. It’s a fact of life. Sometimes we can minimize stress by adjusting our exposure to it. However, even when we try our best, things happen that are out of our control. COVID-19 is a perfect example. Since the onset of the pandemic reports of depression, stress, anxiety and even post-traumatic stress disorder (PTSD) have been on the rise. While each of these disorders can occur at different levels of severity, we all experience them to a degree.

Everyone works through feelings of fear, anger, frustration, depression…the list goes on. In times of crisis, we often feel overwhelmed with feelings like the above and have a hard time finding our way back to a happier state of being. Can you relate? If so, read on for a couple tools that you can add to your stress fighting toolbox. Both tools can be used at work, home, in the car, at the grocery store or truly anytime, anywhere. Better yet, the more you use them, the faster they work!

Before we talk about tools, let us briefly consider the triggers of depression, stress, anxiety and PTSD. Stress and anxiety occur from the worry of what is to come, while depression and PTSD relate to events that occurred in one’s past. We all have a past and a future, but what about the present? One of the best things you can do to find a happier state of being is to live in the now. As human beings, we often dwell on the past and worry about the future causing preoccupation in our minds.

Tool #1 Practice being present. Focusing on the now will bring you happiness, peace and tranquility. The next time you observe yourself dwelling on the past or worrying about the future, tell yourself that it’s okay. Everyone drifts. Then bring your focus back to the now. The more you practice, the better you will get at living in the present moment. Got it? Great! Let’s move on. . .

Our bodies have an amazing ability to help us react in protection of our own survival. The autonomic nervous system (ANS) is designed to protect us from danger. If you were to meet up with a hungry lion on the corner of 5th & Michigan Avenue, your fight or flight response would kick in immediately and tell you to get back into your car and leave skid marks! Nice work ANS!

That’s great, but sometimes our ANS will perceive danger when everything is A-Okay. Let’s explore an example.

Joe is excited as he was asked to deliver a presentation to a large group of people at work. Joe wants a promotion and believes that if he does well on the presentation, it will improve his chances. He is an expert in his field and could recite the content in his sleep. The only problem is that Joe has a fear of public speaking. The day comes, and Joe steps up to the podium. His mouth is dry, his heart is pounding and every time he picks up his laser pointer, his hand shakes out of control. His delivery is choppy and hard to follow.

There are at least two things going on:

1. Joe is experiencing a physiological response to what his ANS is perceiving as a threat. His emotions changed from feeling “safe and focused” to “scared and anxious.”

2. Joe’s ego loves getting him all worked up. He has told poor Joe that if he doesn’t do well, he’s not going to get the promotion and will be humiliated in front of his coworkers! (Pssst…this sounds like an opportunity to leverage Tool #1. And by the way, the ego never lives in the present moment.)

What else could Joe have done to possibly avoid feeling so scared and anxious?

Tool #2 Practice uncoupling. Uncoupling is a tool used in treating PTSD. First, it involves recognizing that you have moved from feeling “safe and focused” to “scared and anxious.” Once you recognize it, begin to focus on your breath. Deep nasal breathing will help reduce the strong physiological response that you are experiencing. As you transition your breath, scan the body for tension. Relax the shoulders down and away from the ears. Soften the facial muscles, relax the jaw, and check that there is space between the upper and lower teeth. Remind yourself that you are safe. While uncoupling works, depending on the severity of the reaction it may take more than one attempt to achieve results. Start practicing on instances where your reaction is less intense. For example, maybe you clench your teeth when you are trying to hold a Yoga pose or lift a heavy weight. This is a stress reaction that you can recognize and practice “uncoupling” from. In other words, you are still experiencing the fatigue from the exercise, but you will practice a more relaxed reaction. Our reactions are learned. We have the ability to unlearn them to achieve a healthier reaction.

In closing, there are many tools to help us manage through the challenges of stress, anxiety, depression and PTSD. I am honored to have this opportunity to share two of my favorites with all of you. I hope you find that these tools help you as much as they have helped me and some of my students. And remember, if you are experiencing significant challenges, consider reaching out to a licensed professional for help.

Namasté

Eileen Crane E-YRT 200, Yoga for Trauma