Personalizing Your 'Whitworth Stressometer' is a little like 'Taming Your Dragon'
Whitworth Stressometer Tutorial
By using your Whitworth Stressometer everyday you will get to know the particulars of your adrenalin-laced thinking and behaving reflexive behavioral patterns. Lets get started getting to know your thinking and behaving under the influence of your stress hormones. Later on we will, also, get to know your particular thinking and behaving patterns under the influence of your relaxation hormones, too. I think you will like this process of getting to know the full range of your personality's states of mental and behavioral being. I have created the Whitworth Stressometer for this purpose, i.e., so you can get to know yourself more thoroughly and compassionately, too.
To increase awareness of the stress signals and relaxation signals your body and mind send you throughout your daily activities, I have prepared a stress scale to allow you to take your stress temperature. This activity can become a healthy habit for use many times throughout your day. Find which number (0-10) best describes how you feel right now.
THE STRESS RESPONSE includes Levels 8,9 and 10.
THE Stress Response is the AUTONOMIC NERVOUS SYSTEM’s instinctive and immediate response to any perceived threat, large or small. This gear of your AUTONOMIC NERVOUS SYSTEM (ANS) prepares you to be ready for life-and-death situations by delivering adrenalin, noradrenalin, cortisol, and other stress hormones to your bloodstream, brain, nerves, and muscles. Under the influence of these hormones, we all act in similarly distressed ways due to the survival instinct that is triggered. Our attention narrows and becomes riveted to the perceived threat whether or not it is truly a legitimate life or death situation. Because of our survival instinct, we become locked into the fight, flight and freeze options for responding. Based on our temperament, we choose one of these options over the others most of the time. Some examples are, rage, panic and repressed silence. With extended periods of exposure to stress hormones, we can develop obsessive-compulsive behavior, perfectionism tendencies, depression, anxiety habits, insomnia, chronic fatigue syndrome, burnout, migraine headaches, exhaustion, heart palpitations, high blood pressure, eating disorders, addictions, and many other mental and physical maladies.
LEVEL 10 actually results when aspects of stress levels 8 and 9 combine in an explosive mixture. In level 10 the physical discomforts from level 8 and the extreme viewpoint from level 9 combine to produce your worst behavior because the stress hormones narrow your attentional focus to the one main item of stress. However, if you are in a true emergency this thinking and behaving is quite possibly life saving for yourself and others with you. If you are not in a true emergency this extreme viewpoint is not an accurate reflection of your reality and will create problems emotionally, behaviorally and in your relationships. Whatever you or your loved ones consider your most difficult behavior to deal with happens at this point. This is because your point of view has reflexively become extremely catastrophic and obsessive and your breathing has shifted to shallow breaths while your body is feeling the uncomfortable burn of adrenalin. Many people describe this experience as “losing it” or “freaking out” or “complete shutdown”. This is where we are likely to do things we regret and to have the distinct experience of disliking ourselves. The decisions we make under the influence of stress hormones are immediately gratifying because the decision making tool is fight, flight and/or freeze. If you suffer with a mental disorder or a chronic physical illness your symptoms of either or both illness types are likely to become severe at this level of stress. Once enough stress hormones are in your bodily systems to produce your level 10 it can take 72 hours to begin feeling better because it takes at least that long for your systems to clear out the toxins and residue stress hormones leave behind. During the phase when your body is cleaning up these toxins and residue you are vulnerable to prolonging the clean up process by staying in the Stress Response if you do not know how to begin the Relaxation process. Get to know your “personal stress signature” at level 10 by thinking about it now. When you are at your worst, how do you behave? What do you think? How does your body feel? Identify a couple of answers to each of these questions. This is your stress signature at level 10.
LEVEL 9—Instinctively our attentional focus narrows and our view of reality becomes a tunnel vision viewpoint which is either extremely negative or extremely positive but not both, only one or the other. This type of stress thinking is called back or white reasoning or either/or reasoning. The mental/cognitive experience is uncomfortable, extreme thinking that is absolutistic, catastrophic, unbearable, demanding, grandiose or euphoric due powerful stress hormones. These thoughts are usually intrusive, invasive and at times racing. The thoughts we have at level 9 are our own personal brand of negative thoughts that suddenly intrude into our mind at times when we are having a difficult time. They can even barge into our sleep and wake us up. The intrusive quality of these thoughts are very different than the thoughts we have at levels 7 and under on the Whitworth Stressometer. At level 9 we become extremely intolerant and demanding because we believe we truly cannot stand the situation. We are also vulnerable to believing we are about to be rendered worthless if we make a mistake. If the situation we encounter is truly IMMEDIATELY life threatening, this innate stress response gear that suddenly intrudes into our mind’s thought processes and our muscles and breathing like an invisible, internal taser will be life saving. If the situation is NOT immediately life threatening, our thinking and behaving will be inappropriate to the situation until we calm the ANS to a rating of 7 or lower. When a stressful situation has accidentally triggered your survival instinct of fight, flight and freeze responding, your mind and body will be falsely alarming you, and whatever you are doing will not be your best work or enjoyable either, due to what I refer to as ‘adrenaline brain.’ If you suffer with a mental disorder, at this level of stress, level 9, your extreme negative, obsessional or paranoid thinking or your extreme positive or grandiose thinking, whatever the either/or content, will surface and become alarming to you. If it is an emergency, stick with your level 9 thinking and behaving, but if it is not an emergency it will be important to choose to calm down your breathing, muscle tension and thinking before continuing with your current situation. It is important to note that the intrusive, catastrophic, obsessional thinking and ideas of potential worthlessness or grandiosity are realistic if we are truly in life-threatening danger. However, if that is not the case our extremely intrusive catastrophic, obsessional, worthlessness or grandiose thoughts are a distorted and inaccurate reflection of reality due to ‘adrenaline brain.’ Take a moment to evaluate your very worst fearful, obsessional, hostile or disturbing thoughts you ever think about yourself and your life. Identify a couple of these thoughts; say them out loud. This is your “stress signature” at level 9.
LEVEL 8—At this level of stress, we experience physical discomfort and vague illness symptoms like tension or cramps in certain muscle groups, especially in our neck, shoulders, forehead, chest, lungs, and lower back. Some people will have gastric distress like irritable bowel syndrome (IBS), headaches, muscle cramps, asthma symptoms, and many other symptoms because of excess stress hormones in the bloodstream. If you have a chronic physical or mental illness, you will begin experiencing moderate physical discomfort from your illness symptoms. Classically, our breathing shifts to hyperventilation or hypoventilation (holding our breath), we usually close our eyes and our shoulders naturally rise as we begin leaning forward slightly. This reflexive breathing posture is a powerful trigger for turning on the adrenalin pump and producing the shift to the instinctive fight, flight and freeze stress response. The stress posture reminds me of the “runners, on your mark” stance. Take a moment and think about the places in your body that are routinely sore or achy. These places can involve multiple systems like muscles, head, chest, heart, gut and joints. Identify a few of the places your body routinely hurts. This is your “stress signature” at level 8. (It is important to note that a physical illness like a cold, flu or anything at all will place your mind and body at level 8 automatically. The healing processes in our body work best at levels 7 and under. Relaxation like rest, meditation and sleep improves our healing processes to their maximum by delivering the relaxation hormones to our minds and body.)
THE RELAXATION RESPONSE gear of the ANS includes Levels 0-7.
While levels 8 through 10 are reflexive, instinctive and innate, a rating of 7 or lower happens by deliberate choice and should be practiced daily via relaxation techniques in order to become a new daily habit. The relaxation response is NOT instinctive like the stress response. It can only become automatic by deliberately practicing relaxation breathing posture (i.e., Exercise # 2 in this series) and mentally reaching for thoughts that encourage an attitude of distress tolerance, for situations that are NOT immediately life threatening. We begin to feel better, breathe better, and naturally think better under the influence of the relaxation hormones like serotonin, oxytocin, endorphins and enkephalins. The decisions we make under the influence of relaxation hormones can delay gratification because the decision making tool is preference. Endorphins and enkephalins lower blood lactate levels, slow heart rate, lower blood pressure, slow respiration rate, diminish pain, relax muscle tension and calm the mind enough to naturally diminish the belief we have in our extreme thoughts in general. We find it difficult to take our extreme thinking served up by the stress hormones at level 9 seriously. The relaxation hormones provide the antidote for the stress hormones’ damaging mental and physical effects. Relaxation hormones improve mental and physical healing. Remember, if you are experiencing a physical or mental illness triggered by your overactive stress response it is important to see your doctor as well as to begin the relaxation process.
LEVEL 7--This is a special level where your sense of wellbeing is steady, even though you are aware of challenges and difficulties. If you are leaving levels 8-10, it is the beginning of relief, both physical relief and mental relief. Suddenly things seem to feel and be OK and we begin to have the distinct experience of liking ourselves. This level is marked by feelings of physical comfort and ideas of tolerance toward life’s normal ups and downs. Our focus of attention broadens and relaxes so that we can see our reality more accurately as an even and balanced mixture of positive and negative characteristics. It is important to note that the relaxed mind is a level and balanced mind between the negative and positive events, emotions and personal characteristics and marked by the personal evaluation that, ‘things are ok.’ At this point chronic physical illness conditions and mental disorders become mild in severity and your judgment improves for decision making, problem solving and interpreting reality relative to non-immediately life threatening situations. Think about when you experience relief in your body. What parts begin to feel relieved first? What are your better feeling thoughts about yourself and your life? This is your “relaxation signature” at level 7.
LEVEL 6—At this level of ANS arousal we are naturally capable of our peak performances in terms of IQ, creativity, problem solving, memory, healing capacity, communication skills, romance and all interpersonal relationships because our attentional focus relaxes and fans out, allowing a broader view of our reality. We are inclined toward a more positive outlook of self, others, and the world. The thought content at level 6 is a more naturally balanced perspective of your reality containing positive and negative points of view which change your state of mind to levelheaded and calm. The quality of level 6 thoughts is not intrusive and invasive into your mind. Instead, your level 6 thoughts are voluntary and chosen by your free will. When we are stressed our level 6 better feeling thoughts can go missing for long periods of time. Choose to encourage your level 6 thinking experience often daily for at least 6 minutes in the morning, at noon and at night. You can trigger your level 6 state of mind by deliberately placing choice breathing exercises and relaxation opportunities in your environment while you are awake, like choose 6 minutes of: meditation, pondering favorite affirmations, doing a few of your favorite yoga stretches, going outside for a 6 minute walk, doing short physical exercise activities like pushups, jumping jacks or sit-ups, reading a few pages of a favorite book, thinking your favorite comforting words or comments, getting in nature for a few minutes, creating artistic ideas or plans, enjoying a few minutes of a chosen hobby, 6 minutes of aromatherapy, playing or listening to music for a few minutes, taking a short warm or cool shower or bath, playing games or a few minutes of your favorite Relaxation Training exercises. Keep in mind the minimum amount of time we need in our level 6 state of mind daily is approximately 18 minutes. When we are stressed we often do not get any of this kind of thinking and feeling experience going day after day. And it is precisely during stressful times that we need our level 6 state of mind to come online the most. Take a moment to identify activities at home, work or in relationships that are more satisfying when you are more relaxed. Some people describe this mind-body experience as feeling meditative, being on their game, contentment or enjoyment. Experiencing your life from your level 6 perspective will change the quality of your experience from fight, flight and freeze perceptions of reality to your preferential and more meaningful perception of reality instead. This preferential and meaningful state of mind and emotion is your level 6 “relaxation signature.” Think about little opportunities you can purposely place in your environment so that you can easily do at least three 6 minute intervals daily. Write them down and plan your day around doing them. I think it is important to reiterate that our level 6 state of mind is balanced between negative and positive content. It is not all positive. It is just a calmer, broader perspective of positive and negative thought. Since the fight, flight and freeze perspective is only relevant for life and death emergencies, it is important for us to train our minds and bodies to come on out of that reflexive thinking and feeling often everyday. If the 6 minute activity does not make your better feeling thoughts and emotions occur be patient and continue doing it anyway because it is the vitamin you are missing the most. There is no maximum amount of time to spend at your level 6 state of mind. The longer the better, especially during difficulties.
LEVEL 5—Here we are predisposed toward playfulness, fun, laughter, happiness, and activities based on personal PREFERENCE. Under the influence of the relaxation response, our unique personality characteristics can be shared with others and we can get to know who we really are. It is at this level of ANS arousal that self-acceptance, meaningful friendships and romantic intimacy can naturally develop. It is important to spend time every day in this ANS zone to rejuvenate your personality and improve self-acceptance via preference experiences. Put daily fun on your to-do list. It will keep your mind and body and relationships healthier. Identify some of your favorite personal characteristics. Are you funny, witty, playful, mellow, kind, joyful, reflective, philosophical, mathematical, musical, artistic, mechanical, reliable, athletic…or something else? When you are involved in activities that bring out the personality characteristics you like the best about yourself this feeling experience is your “relaxation signature” at level 5.
LEVEL 4—Here an improved sense of humor and sense of wellbeing are present. We feel peaceful, calm, and more capable of gratitude and compassion. Think about how you feel and think when you are enjoying things you have a soft spot in your heart for, or things you are grateful for. This experience of acceptance, appreciation and gratitude is your level 4 “relaxation signature.”
LEVEL 3—Peaceful, calm and restful moments that are meditative, enjoyable and savored mindfully occur here. Think about things you have thoroughly enjoyed or savored: a sunset, a rainstorm, a play or performance, a movie, a book or something else. How did it feel? This is your level 3 “relaxation signature.”
LEVEL 2—AHHHHHHH. Awareness of drifting off to sleep happens here.
LEVEL 1—Restful sleeping and dreaming occur here.
LEVEL 0—Deeper more satisfying sleep occurs here producing a more restorative sleep experience for you upon awakening.
The Stress Response happens by reflex a lot each day which makes it a very powerful and compelling response indeed. On the other hand, the Relaxation Response is only acquired by learning and can be a very weak response center by comparison without daily relaxation practice. Practicing the Relaxation Response everyday teaches your mind and body to offer relaxation to you as an optional response to the ups and downs of daily living. Once your Relaxation Response is as strong as your Stress Response, you become mindful of having a choice about how to respond to your daily stressors. Over time your daily stress diminishes and your sense of wellbeing improves. Take your stress temperature as often as you like. ©Pamela Whitworth, PhD. All Rights Reserved.
