How to Lean into Your Relaxation State of Mind During Stress

Staying with the Relaxation Response state of mind can be tricky because the Stress Reactions of fight, flight and freeze states of mind occur suddenly at your first perception of stress. The Stress Reaction states of mind instantly deliver higher muscle tension, a holding of breath and your worst upsetting thoughts. This stress reactivity in mind and body connections is reflexive and not your fault. We are all wired to overreact to all stressors, just in case our life is in danger. If you are not in immediate danger it is ok to calm down if you want to for at least 5 minutes. It’s up to you to decide for yourself one situation at a time.

The Relaxation state of mind is only available by making a deliberate choice to calm down a little. This is commonly called Mindfulness. A calmer mind feels more reasonable. You can to teach yourself how to lean into relaxing muscles and your mind. Your mind is just as capable of learning how to do this difficult maneuver as it is learning to ride a bike or play a musical instrument or drive a car or anything else. Your peak performance in terms of IQ, interpersonal communication, problem solving, creativity, memory, healing capacity and individuality occurs when you are calmer in mind and body. The calmer state of mind is your Preference state of mind and allows you to choose your muscle tension level and better feeling thoughts even if it is only for 5 minutes. Interrupting the powerful stress reflex for 5 minutes several times a day is the goal. Even if you go right back to your stress reactivity afterwards, it is well worth the effort. This is how Mindfulness Relaxation training works. The following steps can be helpful to training your mind and body to adjust to calmer more preferential states during your times of stress.

Here’s how: This will take at least 5 minutes.

Exhale and relax your shoulders completely. Lower your shoulders as close to the floor as possible. Relax and lengthen your neck as you exhale fully. Continue relaxing a little more in your shoulders, neck, forehead and jawline as you exhale completely.

Coach yourself to suspend judgment, doom and blame about your current situation for the next 5-minutes and relax a little more. Relaxation thoughts are both positive and negative and make you feel balanced and more neutral. Choose some preference thoughts now as you continue relaxing and exhaling completely. Identify how you would like for the situation to go. Say what you want to see happen in the situation out loud.

Imagine what you would like to see happen for another minute or two as you exhale and relax your shoulders again. You can feel a little better about your current situation by doing these things even though you may not be able to change the situation.

Just keep practicing in 5-minute intervals 2-3 times a day.

Good Luck