Sup diggity dog. Bella here to provide you with some quality content. Sometimes life can feel overwhelming and that's totally dandy. Today I share with you my favourite mind and body health hacks to recalibrate your brain - body connection and chill the **** out! 'Tis the season to be jolly, falalalallalala' Focaccia off.. FYI these hacks come from experience. From the outside they might seem silly, but let's not take ourselves too seriously. Tis' a journey, let's get stuck in!
1- "I'M NOT ABOUT TO HAVE A PANIC ATTACK- I'M EXCITED"
'Palms are sweaty, moms spaghetti'. Getting nervous and anxious is a normal adaptive trait keeping us safe from scary THREATS. However, when ones anxiety and nerves stop them from doing seemingly normal things and achieving their dreamz. Houston we have a problem. For someone that has endured I MEAN 'enjoyed' a few panic attacks in my 23 years of wisdom, they ain't fun and soon you fear the symptoms of nerves and anxiety themselves. Thus, the origins of a negative cycle of thinking begins a sinister loop. How silly. How silly. How silly.
Until...
A week or so ago, when I got the inspiration for this blog post. Picture this, I was strolling down Worthing high-street in search of hair conditioner and the ol' tampon, when a massive spiky toothed Loch Ness monster hybrid stopped me in my tracks. Well... that's what you would have thought, going by my body's OTT reaction to the environment. I became overwhelmed, breathing became difficult, the sounds around became very quiet and loud all at once, the cold/ hot sweats hit, and the feeling of panic and dread made me want to B-line for the calm and collected beach and cry like a wee baby. Either I was going through the menopause or the Loch Ness monster is in fact real? OR I could take the reins on the exhilarating experience.
Alas, I had a stern word with myself, "GURL you not about to have a panic attack YOU EXCITED." Even I knew this was partially BS. There is nothing particularly exciting about buying plugs for your vagine from Superdrug. However, even through the slight scepticism of reframing ones thoughts, the pep talk worked! I strolled into Superdrug with an excited spring in my step. Change the narrative and you can change your life.
2- DON'T FORGET TO BREATHE
Breathing keeps us alive. Your breathing right now. Shock. How are you breathing? Deep breaths, short breaths? Our breath is a wonderful reflection of our inner mood and stress levels. Thus, we can wonderfully manage our mental state by conciously controlling physical elements of us such as our breath! Your self awareness and power to control your breathing is a wonderful tool. Let's discover how to breathe again...
There are many breathing techniques to go from Gremlin to Zemlin in a matter of minutes. For example through Wim Hoff's technique you can experience trippy changes in the body and brain state.. On the other hand, there are some more discreet techniques that avoid accidents such as falling on your face (see vlog for reference) and enable you to quickly adjust your stress levels:
Either:
*6 Deep breathes to quickly alter and change state (eg. lower blood pressure).
AND/ OR:
*Double inhale (nose) followed by a longer exhale (mouth) A bit like a sigh- to seem even more grumpy (repeat until you feel nicer).
Don't just take my word for it, research has found links between mindful breathing and lowered stress, anxiety and boosts in general mental and physical health. YAHOO.
3- QIGONG GIVES YOU WINGS
When I was younger my dear brother Dan used to repeatedly slap me on the forehead. BROTHERS EH. I can confirm this was not energising nor relaxing for me. Alternatively, choosing to mindfully slap yourself on the head can actually be quite liberating... Let me explain.
The wonders of Qigong are allegedly better than caffeine and act as a natural energy boost for the brain and body. Create and release new energies by slapping parts of your body (mindfully and not meanly). FEEL THE LIFE FORCE AND CONNECT. If we're going to get technically correct Qigong is a mind-body-spirit practice that integrates things such as breath work, movement, self-massage and posture.
I'm a big believer of energy and the power of our own energy. Don't let your energy go stale, nobody wants to bring a mouldy mood to the party that you won't be going to this year #covid. Qigong gives you wings. Fly my pretty, FLY.
4- 54321 AND LIFT OFF!
Ever know what you should be doing, want to do it, but for some reason you can't do it or won't do it? Maybe tomorrow... next week... next year... This gap between knowledge, intention and action can create FRICTION as stingy as a full body carpet burn. Fear not! This method quite literally involves you counting down from 5, a bit like your parents used to before you got a smacked bottom. When you get to 1 you get up, you move, you get started on that task and smack your own ass into action.
This weird hack can apply to anything in order to create a new desired habit. Whether it's an important task or you simply want to get out of bed. Remember our brains are very clever at saying NO HUNI YOU STAY SAFE AND STAY PUT, and sometimes it can feel like we're walking through treacle. Allegedly, this 5 second window allows you to go from idea to action before your brain does that very clever thing of talking you out of it and keeping you conveniently comfortable.
The time will pass anyway...
54321 and LIFT OFF!
5- THE STOP METHOD
It is important to note I am not an advocate for thought suppression or the denying of thoughts and feelings. However it is of the upmost importance that we do not get consumed by them! This method is fabulous for racing thoughts and obsessive worrying about 'things'. The STOP method encourages you to STOP, take a step out of your head, acknowledge you might be being a silly bitch and see the bigger beautiful picture (from a place of self love).
1. Stop (Stop what you are doing)
2. Take a breath (Reconnect with your body)
3. Observe (Observe your thoughts and feelings... What am I reacting to?)
4. Pull back (What is the bigger picture? What advice would I give to a friend? Is this a fact or opinion?)
5. Proceed (What's the best thing I can do for myself right now?)
A bit like the 54321 method you can quite literally say STOP out loud, perhaps even do the hand gesture if you're feeling extra expressive. Have fun with it, you'll be surprised by how many naughty little thoughts pop up. Whack a mole.
6- SAY IT DON'T SPRAY IT
We thrive in a tribe! Stay connected with those you love. Sometimes the good ol' word vomit is the best way to get over a brain hangover. Simply confiding in a loved one or a friend can be a beautiful way to relate and realise your thoughts aren't so unique or weird after all. In order to respect those on the receiving end and without becoming an ENERGY VAMPIRE, I recommend trying the above tools. Tres helpful and bring me back to planet earth, not planet Annabel.
OTHER RECOMMENDATIONS THAT I HAVE ALREADY SPOKEN ABOUT
-Cold Shower / Breath-work (Blog Here)
CHIT CHAT ON THE BLOG
Try one of them I dare yah (Clickable References at bottom of page).
Thanks for checking in.
Love,
Bella
xxx
PICS: Katrina Holmes
REEBOK SWEATER: Vibra Clothing
INSPIRING INSIGHTS:
1-"I'M NOT ABOUT TO HAVE A PANIC ATTACK I'M EXCITED"
-If You Struggle With Anxiety, This Mind Trick Will Change Your Life | Mel Robbins (https://youtu.be/4QHGYTP5HsE)
-Nervous vs. Excited (https://youtu.be/0SUTInEaQ3Q)
2- DON'T FORGET TO BREATHE
-Andrew Huberman, Ph.D. - The Fastest Way to Adjust your Stress Levels (https://youtu.be/9KmH7roj-dg)
-This Neuroscientist Shows You the Secrets to Obtaining A Growth Mindset | Andrew Huberman (45 Minutes in) (https://youtu.be/OGa_jt3IncY)
-Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast (https://youtu.be/SwQhKFMxmDY)
-Guided Wim Hof Method Breathing (https://youtu.be/tybOi4hjZFQ)
3- QIGONG GIVES YOU WINGS
-Brendon Burchard: ON The Habits Of High Performers & How to Operate At Your Optimal Level (1 Minute In) (https://youtu.be/kvIcHdMgN6k)
-5 Minute Qigong For Energy ( Better Than Coffee) - Increase Energy Naturally (https://youtu.be/HGHpj4y80s4).
4- 54321 AND LIFT OFF!
- Mel Robbins: 5 Second Rule (https://youtu.be/HSn-L9IXbOY) (11.00)
- This One Brain Hack Backed By Science Will Change Your Life. Here's How. (https://youtu.be/MrZAGVq25zw)
5- THE STOP METHOD
- STOPP - CBT in a nutshell (https://youtu.be/3NHZkQ57wzE)
- Reducing Overwhelm with The STOP Technique (https://thewellnesssociety.org/wp-content/uploads/2019/02/STOP-Technique-PDF-1.pdf)
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