Anxious thoughts set off a chain of stress reactions in the body, so it is natural to feel completely depleted, both mentally and physically. While there are many circumstances beyond our control, there are certain things we can personally integrate into our daily routine to create a sense of peace.
Shift your systems
Our energy is generated from two different systems in our body—the sympathetic and parasympathetic nervous systems. Both serve important purposes. The sympathetic nervous system is designed to respond to emergency situations, while the parasympathetic nervous system controls the body’s ability to relax.
Very often we get stuck in the sympathetic (fight or flight state). Whether it is a true emergency situation or reading a negative email, our body’s physiology perceives all stress the same. Heart rate goes up, the hormones cortisol and norepinephrine increase, and the mind stays on alert for danger.
The more we experience stress, the more this system becomes a default, keeping up in a constant fight or flight response. An important strategy for mental (and physical) well-being is to spend more time in the parasympathetic state.
We can implement techniques to train the brain and body to default to the parasympathetic nervous system. One simple technique is to shift the breath from the mouth to the nose. It is a natural tendency to breathe through the mouth, signaling the stress response. When we inhale through the nose and exhale through the nose, there is a natural calming effect.
A study conducted by Harvard University found that shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get a full share of oxygenated air. That can make you feel short of breath and anxious. Deep abdominal and nasal breathing encourages full oxygen exchange—that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.
Some activities offer additional options to relax the mind and start to create a consistent feeling of calm.
Aromatherapy: Inhale scents of bergamot and lavender that have been shown to have immediate calming effects on the nervous system
Ear seeds: Needle-free form of acupuncture called auricular acupuncture. These seeds are applied to different areas of the ears that are connected to specific pressure points.
Nature therapy: Japanese forest bathing is an ancient technique of immersing in an outdoor space with no technology. Simply walk in the woods or a park to experience benefits.
Music: Binaural beats (playlists found on most music services) can have an immediate calming effect on the body. The frequency bounces from ear to ear, easing the system.
Qigong: An ancient practice of healing, this activity creates points of focus for the mind while opening up energy channels in the body.
Non-sleep deep rest: This practice creates a dreamlike state without falling asleep. It can be experienced through restorative yoga.
Create a serene space
The Japanese concept of Ma (間) is a philosophical concept of the space between the edges, between the beginning and end. It is a pause or gap. This ancient philosophy has shown up beautifully in our modern world, from the architectural spaces created to demonstrate light architecture to the practice of pauses in conversation to emphasize points.
We can apply this philosophy to our workspaces, whether at home or in the office. By integrating specific sound, light, and scent, we can have an immediate effect on our stress response and productivity levels.
Scent: Incorporating aromatherapy into your spaces with essential oils can improve focus and ease tension. Use an aromatherapy diffuser at your desk. Depending on your needs, you can switch up the scents. Eucalyptus offers an uplifting effect while rosemary and lavender create a sense of calm.
Sound: Alpha brain waves promote the flow state with the highest levels of creativity and concentration. Binaural beats are a specific tone that stimulates the flow state and can easily be played through any music service.
Light: In the mornings, integrate bright lights to raise adrenaline and stimulate energy. After 3 p.m., lower the light or use gray mode on screens to set the body up for reparative sleep.
Whether you incorporate multiple strategies or just one, you will be creating a profound effect on overall performance.
