Step #2- Keep a gratitude and thankfulness  journal

I wrote in my gratitude journal this morning that I was thankful for another day to focus on learning and growing my business, I am thankful for Koru supporters and Island Dermatology patients that are standing by my side through this crisis, I am thankful for those that are working hard to keep businesses going during this time, coming up with solutions to keep us up and running, and for those brave healthcare workers in the front lines taking care of those sick with the virus!

Please don’t forget- try to go to bed with gratitude and to wake up in a state of gratitude. It is a great way to start your day not just during the crisis but for the rest of your life!

The Many Faces of Stress

I received a call late last night from a family member concerned because they had been experiencing intermittent episodes of difficulty breathing which, they described as feeling like the air was being sucked out of them forcibly. They explained this was happening at random times for the last month or more, sometimes when out on a run and other times it would come on them while just driving in their car. This family member is young and healthy and has had testing for cardiac issues and other underlying health issues that could be causing these symptoms. 

In the course of our conversation it was determined that this more than likely was anxiety attacks (if you are having unexplained physical symptoms, such as shortness of breath, difficulty breathing, palpitations and/or other symptoms, make sure to be evaluated by your Doctor before ruling out a possible underlying condition or health issue).

Stress wears many faces, you may experience either mental symptoms such as worry, irritability, restlessness, anger dread and possibly panic; or you may experience physical symptoms such as muscle tension, dry mouth, a lump in the throat, jaw pain, headaches, a pounding pulse, chest tightness, rapid breathing, gastrointestinal issues; and many more symptoms. 

As the current crisis continues to affect our community, businesses and our way of life, it is hard not to experience some stress and anxiety.

Even when we think we are free from stress, there is probably some stress bubbling under the surface. Exercise has been proven as an excellent way to relieve stress and anxiety. It increases endorphins, those feel-good chemicals responsible for optimism and a sense of well-being; like I said yesterday, it reduces stress hormones such as adrenaline and cortisol; it improves our mood, which is essential while we are home with each other; and it is an excellent form of meditation! In addition, exercise provides an opportunity for us to disconnect from everything and enjoy some time of solitude or when this crisis is over, to make new friends in an exercise group. I have found, when I exercise my mind is more clear and the worries of my current situation are more manageable.

Step #8 Practice Deep Breathing and Progressive Muscular Relaxation 

There is a type of exercise called autoregulation exercises which are a group of techniques that are designed to replace the escalating stress with a cycle of rest and tranquility. Yoga incorporates autoregulation teaching deep breathing techniques throughout the exercise. 

Progressive muscular relaxation is another autoregulation exercise that focuses sequentially on major muscle groups in which you tighten each muscle and maintain the contraction for 20 seconds before slowly releasing it. Concentrate on the release of tension and the sensation of relaxing as you relax each muscle starting with your facial muscles working down your body to your toes. 

Today’s Challenge 

Today I challenge you to choose an autoregulation exercise such as yoga or progressive muscular relaxation to practice while in quarantine. If you perfect your technique now, it will be a tool in your arsenal when you need it in times of anxiety or stress you will know what to do and how to find peace through exercise. 

Also, as we discussed yesterday, don’t forget to do some form of exercise daily!

References:

https://nerdist.com/article/exercise-workout-apps-coronavirus-quarantine/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

https://www.health.harvard.edu/staying-healthy/exercising-to-relax

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