World Mental Health Day (WMD) is an international day dedicated to raising awareness, education and combating social stigma related to mental health. Stonehage Fleming’s Wellness week events took place in May, with a session by Somatic Coach Elsabé van der Sijde, who presented science-backed Bio-Hacks for Nervous System and Anxiety Management.
Below are some of her tips:
Make a sound – This provides support to your neurological system in reaction to the stress and worry you are experiencing. Making noise is obviously not ideal when in a meeting, but even a silent deep breath can be helpful (see our suggestion below). When you are alone, focus on making the exhalation audible. Other ways of using sound to soothe your nervous system is through singing, humming or even just making a single low tone.
Supportive touch – It may feel strange to some, but it is quite intuitive to others. Simply experiencing a connection with your actual body while taking a breath is incredibly relaxing for some people. Another alternative would be to give yourself a quick embrace or squeeze. Dynamic supportive touch is similar to patting the body. This could mean touching your face, massaging your neck, or tapping down your arms or legs. Many people would never consider it, yet it may be quite relaxing in a quiet setting.
Mindful breathing – Even if you do not want to practise breath exercises for extended periods of time, this exercise is straightforward and accessible. Two minutes is the recommended amount of time to get the most out of this treatment for your nervous system. Simply slow down your breathing, allowing six counts for the inhale and six counts for the exhale, and repeat ten times.
Body scan and orienting – It’s essentially about connecting your body to the space you're in. Take a few moments to scan around the room, listen to the noises you hear, and find something interesting to look at that brings a smile to your face. You can then close your eyes and concentrate on where your body is connected to the physical environment you are in, for example by noticing your feet touching the floor, your back against your chair or your hands touching your chair or desk. From here, just observe any feelings or sensations in your body.
Movement – Simply shake your entire body. It only takes 30 seconds to fully change your neurological system and its state. If you have a quick full-body shake for a few seconds, it helps release some of that nervous energy.
To handle your anxiety, Elsabé suggests trying the simple exercises described. The next step is to identify the specific triggers that cause them.
Elsabé van der Sijde is the founder of Mind & Matter Coaching.
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