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 ⚘

[demonblaster]

Hi White Knight and everyone 👋

Thank you all for your input. It's good reading about what helps others which in turn can help more people.

White ridding toxic people is a must. Good job. It's hard to build and like ourselves if we're around people that don't really give a hoot.

Yes I think often we tend to without realizing put too much on ourselves.

I heard somewhere about an urgency feeling we need to answer a phone ringing for example. It's true I think. We can reply later, they can leave a msg or ring back later. We're not always available when it rings. It's ok to catch them later.

Hope you're well ☺

Gambit87 hiya ☺ thanks for your nice and also helpful input as well.

I've always enjoyed watching martial arts and agree from what I've heard there's much more to gain including discipline focus and mental strength. Fitness would be a great feeling too.

Walkings great it's refreshing being out in the sun wind or cool is nice. You feel part of it all.

Using the senses has good benefits too. I love hearing the birdies sing. Soothing. Good looking around at various nature and people activity can be quite entertaining giving a break from stressful thoughts and negative thinking.

Sean S and SD thanks both also for your input it's intersting reading as well.

Another form of release can be as simple as picking up a pen and seeing what comes out. It doesn't have to be a masterpiece. It's about release.

While we focus on something else our minds are even temporarily free of stress and tension...allowing room for constructive thought.

Best to everyone. Remember how much powers in deep breathing often 🙂

🕊

[S_D]

Hey Sean S,

I'm one hour into The Upwards Spiral audiobook and finding it really interesting. I like how it breaks down everything in neuroscience terms, cheers again for the recommendation!

I'm using a recurve at the moment, great way to meditate / get into a flow state. Compound bows seem pretty amazing too! So much power. Do you still practice?

I'll put those films on the to watch list, thanks! I'm generally more drawn to watching darker themes then comedies as well - I like watching psychological thriller type of movies because they can really take your mind off anything you might be worrying about when you're so immersed in the plight of the characters. What kind of darker films / tv were you referring to? Top three picks in this genre?

Similar to martial arts i've tried out heaps of different instruments over the years, my favourite at the moment is vocals. Singing is a great way to relieve stress too... provided no one is listening haha

I like your suggestion of picking up a pen and writing things down as well Demonblaster, definitely good to let go of thoughts by putting them down on paper. One of the tips the audiobook I mentioned listening to atm suggested was thinking of (or writing down) a happy memory right before bed. I think this is a great tip to put ourselves in a pleasant mind frame right before we fall asleep!

[Sean_S]

Hi all,

Demonblaster, great suggestion. I eventually turned to specific types of brief journaling, like writing a decatastrophizing script or gratitude journal (otherwise it can sometimes turn into written rumination).

SD, I'm glad you're liking the book. Yep, full of nifty tips. Keep em coming if you find some other really good ones in there. I've got a hardcopy and I'm toying with the idea of compiling a list of all the tips (they're in grey boxes in each chapter) and posting it? Whadya think?

Sadly no. Since chemo I have chronic pain in my joints so I had to give a lot up. Archery, MMA, weights, video games, instruments (I loved the Irish tin whistle). Have to just stick to the practicalities in life. Fingers crossed I figure out how to overcome the inflammation and maybe get back to some of the stuff I used to love.

But I can still belt out a song while I'm cooking, haha! So I'm with you on the value of signing.

You have a really good sense for activities that can improve your mood. Very proactive and absorbing stuff, getting into that flow state.

I actually have a little book in front of me where I've been writing down films/series I like for several years. God, it's actually quite hard to pick just 3. Some dark series: The Alienist, Maniac, Fargo, Black Mirror (honestly, this last one is quite disturbing).

Some nice stuff, just to balance out the thread for any who may come along, haha: Hunt for the Wilderpeople, Captain Fantastic, Living with Yourself. What are some of psychological thrillers you like? Or any films or shows at all?

[S_D]

That would be great if you were up for writing out and posting the tips from The Upwards Spiral!

Very sorry to hear that your joint pain has resulted in you having to stop some of those hobbies you loved. I imagine you'd benefit a lot from floatation therapy as it seems to be very effective for joint pain management. I've also heard a few people who have had success with reducing inflammation through dietary changes.

Oh thats cool you've got a little book keeping track of your favourite shows. I enjoyed Dark Mirror too although fair warning about it being disturbing at times lol first ones that come to mind for me are Parasite (film), Six Feet Under & Dexter (TV series). To balance that out I'd also say if anyone is looking for something lighter to laugh at The Office (i've only seen the American TV series so far and it was very funny). Would you like to share a few more from your list?

[Sean_S]

Woah, Parasite has knocked it out of the park on reviews! Definitely gotta watch it.

Can you remember what they changed in their diet? I'm cutting out sugar (it's like what I imagine giving up crack feels like, lol. It's hard. The mammalian brain is hardwired for sugar ). But did they cut out meat, or processed food? If you can't remember all good, I'll do independent research. But I am thinking of cutting out animal product for a month and seeing what happens.

Ok cool, I'll write em up and post it. It'll be nice to have all the tips side by side.

I certainly can: The Book Thief (WW2), The Last Kingdom (vikings), Imperium (Daniel Radcliffe as a Nazi), Tag (funny), Creep,1 & 2 (horror), Calvary (deep), Midnight in Paris (charming), Collateral (crime neo-noir), the Good Place (fun), Uncut Gems & Goodtime (both neo-noir perfection!), The Departed (I watch this on repeat, amazing acting), Better Call Saul (lovable characters), Manchester by the Sea (deep, depressing), Brooklyn (love story).

There's a tasty little selection 🙂

[S_D]

Yup I think the main two things they cut out of their diets to reduce inflammation were sugar and animal products, hopefully you experience similar benefits! Kudos to you for cutting these out, it would take a lot of self-control/ discipline I imagine, especially given how many foods have these ingredients in them although i'm sure it will be worth the effort in the long run 🙂

Look forward to reading the tips when you have a chance to type them out! I'm up to the last half an hour of the audiobook, it's been great. So many useful bits of info.

Thanks so much for the list! I've only seen Uncut Gems out of that bunch and remember it was very interesting. Looking forward to watching some of those other mentions - another one you might like on the darker side of film is called The Prisoner.

Thanks for reading and hope everyone is having a lovely stress-free start to their week!

[Sean_S]

Howdy everyone,

Upward Spiral by Korb, A, some tips from the book. I haven't gone deep into explanations; but it is all grounded in neuroscience.

-Go out in the sunlight (serotonin production, and improves melatonin release for sleep)
-Think of happy memories (boosts serotonin)
-Make a decision (indecision and choice activate the amygdala: even making a small decision reduces reactivity)
-Aim for ‘good enough’ (instead of perfection)
-Pay attention to what you can control (“Feeling in control reduces anxiety, worrying, and even pain”)
-Take a deep breath (calms down the sympathetic nervous system)
-Stay in the now (Paying attention to the present “decreases emotional, self-focused processing in the ventromedial prefrontal cortex” and calms the amygdala)
-Exercise (“releases endorphins that act on your neurons like opiates”)
-Enjoy the view (“being in nature or even just looking at views of trees or lakes can have a big impact on your mood and can reduce depressive symptoms”)
-Decide for something you want, not against something you don’t want (think of the difference between running to catch a ball, and running to escape a tiger: very different neurocircuitry involved)
-Self-affirmation (studies show reflecting on your positive qualities increases serotonin activity)
-Massage (“massage boosts your serotonin by as much as 30%" and "decreases stress hormones and raises dopamine levels”)
-Yoga
-Are you hungry or stressed? (Our bodies can actually be confused about this)
-A splash of cold water on your face (“slows down your heart rate by indirectly stimulating the vagus nerve.”)
-Activate the gratitude circuit (Keep a gratitude journal; and think of what you’re grateful for the moment you wake up: including positive future possibilities)
-Music and dance
Bio-feedback:
Smile
Laughter and humour
Stand up straight
Relax your jaw
Clench and relax your muscles
Connection:
Lower amygdala reactivity with a hug (releases oxytocin, calms down the amygdala)
Wrap yourself in a blanket and hold a mug of hot tea
Be around people

Talk to people you care about

Interact with pets (increases oxytocin)
Go see a professional

Hey SD, thanks for the tip around diet. Do you mean Prisoners, with Hugh Jackman? If so, love it. Great film

[S_D]

Amazing summary of the Upwards Spiral Sean S! Thanks for taking the time to type out the notes 🙂 I've been applying these tips to my daily routine and have noticed a significant difference on the days I begin my mornings with 'upward spiral' activities e.g. do some yoga, meditation and/ or exercise in the sun, connect with nature or a pet, journal and/ or think of three things i'm grateful for etc and then the rest of the day feels much more effortless (even after just 15 - 20 mins of upward spiral activities to kick start the day!).

Interested to hear what changes in mood/ pain/ inflammation etc you notice as you progress with your diet changes. Another thing i've heard about on this topic that sounds very interesting is using gut tests to discover what kind of bacteria make up our unique gut fauna and flora and then making specific changes in diet in response to what make up we have as an individual e.g. eating foods that help grow beneficial bacterias that we may be lacking, while eliminating anything that could be contributing to harmful bacterias.

And yes that's the one! How good is Hugh Jackman haha

[Sean_S]

Hey SD,

That sounds like a good start to the day! That's great that you've also noticed that difference as well. Means there is some credibility to the book's claims.

That is an excellent idea, thank you. I hadn't thought of that. I've had blood tests etc, and seen documentaries talk about gut microbiota, but never thought to ask my GP, duh. I will next time I see him. I feel like GPs should be more switched on and curious.

Cheers

[S_D]

Gut microbiome is the word I was looking for. Hope asking your GP about this goes well, I have heard that to get some of these tests done to find out what constitutes our individual microbiome you may need to see an 'integrated doctor' to refer for the testing and interpret the results, hope that helps!