STRESS; techniques of coping with it

[demonblaster]

Hi Everyone 👋 all inputs very welcome.

We all have stress in our lives at some stage unfortunately because it's so powerful. The good part is it can be used in our favor to help us.

I haven't yet mastered managing it although have learnt including being here l some ways to manage it.

Please feel free without judgement to talk about anything that you've found helpful no matter big or small breakthroughs potentially it could help many.

I believe we're all capable of learning which means there's HOPE in turn giving us a reason to work towards a better happier future.

🌱 new beginnings ⚘

[white knight]

Hi Demonblaster,

You've been an asset on the forums for a long time now.

It could be a male thing but if I am doing a task then the phone rings that's ok, then say I'm concreting and its drying while I'm talking, that's ok but then a neighbour calls out to me- I'm tipped over the edge and breakdown. So, limiting tasks, learning to say "I'll ring you back" etc helps a lot.

Sorting out my life has been an enormous help. Budgeting to reduce financial stress, downsizing to reduce debt, ridding myself of toxic people and regular environmental changes (as simple as going to a cafe for a coffee).

Thankyou for the post.

TonyWK

[Gambit87]

Hey demonblaster!

Great thread!

Martial arts is a great stress reliever. I honestly believe everyone should do martial arts, not just for the self defence aspects either, its stress relief, character building, fitness, social interaction. Theres so many positives.

another is walking/getting out and about and use mindfulness.

[S_D]

Great question!

Gambit87 completely agree re: martial arts and getting out in nature/ going for a walk!

Another option for those who may not be able to be physically active is Floatation Therapy, it's a really great way to absorb magnesium and reduce cortisol levels in the body... also good for recovery from martial arts haha

[demonblaster]

Hey everyone including readers 😊

Thank you for the fantastic responses.

I've got to tell everyone this and is why I may be a bit slack replying for the next 3ish wks but I'll try and for other new thread too.

Been looking and getting rejected for a place to live and just heard today we GOT IT! woo hoo it's really lovely.

Btt (back to topic)
Ok so when I'm feeling ancious and stressed pretty much go together I think, deep breathing helps no end. Breathing out hard also can be calming after a few goes.

People will be so sick of hearing this but firm self talk has helped no end.
Along the lines of "no I'm not going to feel this way."

Stress being the fight/flight response to danger releases Adrenalin and ?
If we can't use the pump it creates, some form of excercise can be useful even if punching a pillow, quick walk dance like no ones looking even singing loudly to some music can let some of it out.

Again thanks for replies and White Knight lovely comment thank you and ditto 😊 I plan to reply individually at some stage.

See youse later or even sooner 👋....woo hooo...

[Sean_S]

Hi all,

God yes, get into mixed martial arts if you can. Community, catharsis, exercise. I had to give it up after chemo, miss it dearly.

SD, I've always wanted to meditate in a sensory deprivation tank. I plan to! What's it like?

Demonblaster, great suggestions. Deep breathing (almost a cliché but it's popular for a reason) . Dancing to music, singing out loud! Great release. Love that.

For me the key is stringing things together back to back and creating an upward spiral. I want to involve the body and the mind and kind of overwhelm my system in the opposite direction by getting as much positive neurotransmitters (serotonin, norepinephrine, dopamine, oxytocin, endorphins etc) flowing as possible. I do this when I'm trying to come down from a trauma state and I'm panicking.

Something like this: Take my dog for a walk in nature. Play with him, run around, laugh (endorphins, oxytocin). Say hi to people I walk by. Get home and jump in a cold shower (norepinephrine, then parasympathetic nervous response) . Go into a warm room, have a hot chocolate or some chocolate (dopamine). Feeling cozy as hell and full of chocie at this point! Watch a funny video on YouTube, laugh some more (more endorphins). Lie down with headphones in and do a deep meditation (more parasympathetic response).

Back to back like that without anything in between. 1000's of potential combos.

[S_D]

Thanks for the response Sean! What kind of martial arts style did you used to practice? Sorry to hear you've had to give it up. Hope you've found something else fun as a replacement?

Yes I would highly recommend practising meditation in a sensory dep tank! Research suggests you enter a theta brain wave state about 30 mins into a float and can sustain it rather than just falling asleep straight away as we typically do when we experience theta states e.g. when we're in bed before falling asleep. In this state you can have those 'A-ha!' moments and boost creativity. I feel it's easier to get into a deeper meditation in the tank because there are no distractions, for example, becoming uncomfy while sitting and having to shuffle around or the washing machine beeping at you to attend to it haha

Also, absolutely love your explanation of how you create an upwards spiral and do various things to release all those feel good neurotransmitters, would be keen to hear another fav feel good combo of yours if you feel inclined to share!

[Sean_S]

Hey SD 🙂

I did Krav Maga. Holy shit it was so much fun. How about yourself?

I'm really, really excited to try the sensory deprivation tank now. Thanks for bringing it up! Those deep meditations are an almost drug-like experience.

As for combos, I mean there are endless possibilities. The concept came from a book called The Upward Spiral. Audiobook is on YouTube. It details how depression and anxiety unfold within the brain as a downward spiral (as a result of feedback loops).

Like this: you get cut off on the way to work. You overreact. You walk into work in a poor emotional state. This comes across in your facial expression. So people, understandably, respond to you poorly. Which makes you feel even worse. Because you feel isolated you don't get your work done. And so on... As a system your brain snowballs.

His argument is that it can snowball upwards. In my experience this is really noticeable. Sometimes I find myself in a really happy or stressed state; if I back track I can identify the little (or big) things that helped to tip me in one direction or the other.

The things that have the most powerful effect on my mood (stress or depression) are:

-Birdwatching. The world freezes for me when I'm out exploring with my binoculars. I get lost in the beauty of nature; I don't think about a damn thing and stress falls away.

-High quality socializing. The kind that makes you feel deeply connected to others is so healing; lovers, or family or friends. But even an amusing conversation with a stranger tickles your brain a bit.

-Changes in perspective (cognitions) that make me feel greater certainty. Like as consequence of a lecture, book or while meditating.

-Laughter. A funny film, or even a hilarious cat video, can really dramatically effect my mood.

-Chocolate! Totally a chocaholic. Try to restrict it to a sometimes thing.

What are some more things that work for you? You mentioned nature, walking, MMA, meditation and floating. All great stuff

[S_D]

Hey Sean S,

Thanks for your reply and this recommendation! Will definitely check out The Upward Spiral audiobook, it sounds neat 🙂 Is it by Alex Korb?

I love Krav Maga! One of my favourite styles. I've tried lots of different disciplines over the years, e.g. BJJ, Muay Thai, Boxing, Japanese Jiu Jitsu, Taekwondo, Tai Chi... to name a few haha, they're all lots of fun in different ways imo.

Amazing, love all of those suggestions. Other things i've found that are helpful to lift my mood are playing music (or even just listening to it), archery, photography, and eating a really good meal. I think watching funny content as you mentioned is probably one of the quickest ways to shift our experience, it's hard to feel stressed when we're laughing and smiling! You mentioned funny films in particular, care to share some of your favourites in this category? Cheers!

[Sean_S]

Hey SD,

Yep, that's right, Alex Korb.

Oh wow, you've done a bit of everything, that's really awesome.

Archery is another one of those things you can do for hours and be fully absorbed. Loved it. I shot recurve for years and then bought a PSE stinger compound bow. I worshiped the thing. But it does take away a lot of the skill. They're so powerful and accurate, with a sight, and a trigger, haha.

Photography must be a great one. I can imagine it being very relaxing and engaging. Picking that up is on my bucket list.

Hmmm, in the silly category, I do like Will Ferrel films. I watched his film Eurovison Song Contest recently and it had a huge impact on my mood. Totally ridiculous and light, but did the trick. In the quirky category I adore In Bruge and The Guard, but they do also have depressing themes (twisted Irish humor). Grand Budapest Hotel is another quirky good-feel film I saw recently.

Mostly though, to be honest, I watch darker stuff XD

What instrument do you play?