• Home
  • Mental Health
  • Depression
  • Meditation
  • Stress Disorders
  • Anxiety
  • Mental Illness
  • Contact Us
No Result
View All Result
Natural Element
  • Home
  • Mental Health
  • Depression
  • Meditation
  • Stress Disorders
  • Anxiety
  • Mental Illness
  • Contact Us
No Result
View All Result
Natural Element
No Result
View All Result

Movement Mindsets: Transforming Should’s to Recharge Mind, Body, and Spirit

August 15, 2022


*This is an article from the Summer 2022 issue of Contentment Magazine.

By Cynthia Ackrill, MD, PCC, FAIS

 

But I don’t want to…

Several of the articles in this publication address our attitudes about movement and the frustrating disconnect between knowing its value and actually doing it. As an early adopter of the well-being approach in a disease-focused profession, I’ve known for years that exercise and movement are key to health and longevity…and yet, I still fantasize about the invention of a special M&M designed to replace any need for exercise. (Of course, it has no effect on insulin levels—what good is a fantasy if it has negative side effects?)

My ADHD brain has no brakes on my constant fidgeting—my right foot and tongue are probably burning a significant number of calories as I write this. But my disdain for formal sports or intense exercise started early, thanks to fast growth/poor coordination, early failure/teasing, and a gym teacher who proclaimed me a “waste of height!” (Waste = I wasn’t helping my school win anything.) Just as we have a relationship with stress that influences how it affects us and how much power we have to handle it, we have stories in our heads about so many aspects of life that can limit our potential. I am so tired of living with, “I am not an athlete.”

When I started working in neurofeedback, I saw first-hand how exercise helps to regulate brain patterns, which, in turn, helps the mind handle stressors. But probably more importantly, after observing this shift in patients, I started to make the connection between how I moved and how I felt. This let me let go of the shame/guilt/should world of “push motivation” to focus on the “pull motivation” of my desire for vitality and feeling strong. (This is the intrinsic motivation Ashley DePaulis discusses.)

As other articles in this issue mention, when we go beyond the notion of strict exercise regimes (without maligning their benefits for many), we can get creative about increasing movement in general. And keeping our ‘why’ in mind improves our chances of success. As does keeping track with some sort of system—from check charts to apps to just having our technology track activity. (I poo-pooed monitors for years, thinking they diminished the organic joy of movement, and now I love closing the rings on my watch!)

Our brains love success, so acknowledging small victories will spur on more. True, also for having fun. No one said we must suffer to be well; fun keeps you coming back for more. But beware getting lost in the goals or black and white evaluations of success/failure that leave you defeated. All movement is good, save obsessive exercise addiction. (Yes, that’s real, but I’m sure not at risk!)

Double and Triple Plays

We are all busy, so when we choose to dedicate precious time and attention to movement, consider ways to amplify the benefits. Holistic self-care, so critical to well-being, includes recharging mind, body, and spirit. I love to think of this as nourishing the different aspects of our beings and replenishing our physical, mental, emotional, and spiritual energy. So, how can we make the most of our time?

My clients have enthusiastically embraced the notion of double and triple plays. Ex: Take a short walk at lunch, outside, with someone with whom you’d like to connect. Triple win! You’ve enlisted the grounding and perspective widening power of nature and fed the human brain’s critical need for social connection while moving your body. Other ideas to get your creative juices flowing:

  • Do a few yoga stretches while connecting to your breath or repeating a mantra that helps you feel more grounded.
  • Play tag or leap-frog or some fun game with your kids and make sure it includes healing laughter.
  • Make a family walk an evening or weekend routine—keep it short enough to be fun and share funniest/ happiest stories of the day or week. This pulls in connection, joy, and the incredible power of gratitude… all while moving!
  • Try a walking meditation or labyrinth.
  • Take a brainstorming walk with your team. One person records ideas and nothing is too dumb to entertain. This unleashes creativity that will lead to more mental power and maybe some great ideas.
  • Take a 5 minute “close the door and move” break that includes your happy music. Music is a powerful tool for entraining the brain.
  • Volunteer in something physical — Habitat or Community Garden, for example. This feeds the soul, your community, and you are moving.

You get the idea. Brainstorm as a family or a work team. Keep a board of ideas. And mostly have fun!

Other Ways to Move Through Stress

When we are stressed, we often feel stuck—sometimes physically, but more often mentally, emotionally, or spiritually. Stuck implies a lack of control, one of the attributes of stressful situations. Just as we have been discussing physical movement, there are ways to shift out of stuck in other dimensions. It’s human nature to want to regain control and move.

I live in the mountains of North Carolina and because of the topography, there are not many options for getting between towns, a perfect set up for traffic issues. (Less options, reduced choice, less control!) Commuting stress has long been recognized as an insidious stressor of modern times. When Google maps illustrates my route with dark red lines and 25 min delay warnings, I immediately start scheming how to beat “the system.” In reality, my attempts to circumvent the slow down on windy minor roads often take longer than if I had just sat there in the traffic and used the time to enjoy good music, a podcast, or quiet time. But I want to feel like I’m moving, like I have some control!

That same desire to regain control over stress applies to mental challenges. We waste countless inefficient hours trying to push through mental fatigue or frustrating work when movement would help hit the refresh button on our brain power. Physical movement will help. As will “moving” to look at the problem from a different angle or from a distance, figuratively and sometimes, literally. Or move onto another mental challenge where you feel more control or confidence, then come back with more clarity. Shower “Aha’s!” are real. You must disengage from the stuck spot to get new traction.

What would emotional movement look like? Emotions are much easier to unstick with physical movement. Since they are formed by interoceptive (internal state) information from the body, changes in the body can help change emotional states. There is a whole new world of “emotional movement” therapies based on these ideas: dance therapy, postural therapies, breathing techniques, brain exercises identifying positive states, and even progressive relaxation. With clients doing EEG neurofeedback, I witnessed the effects of posture on brain patterns. Here’s a fun experiment to try with your kids or just yourself. Next time you feel down, look up the ceiling with a big smile on your face for 2 minutes. Doing this as a family or group often leads to invokingthe healing power of laughter.

And finally, how can you move spiritually? By spirituality, I mean that sense of connectedness to your purpose, values, and the people and community that matter to you. Chronic stress can easily leave you feeling flat or disconnected. Under duress you may be inclined to withdraw at the very time your social brain needs connection to thrive. After some coaching many clients come to realize what they want most is to feel connected again. What can you move toward that will increase your feeling of mattering, contributing, or just being reminded of the bigger picture of life? Volunteering? Getting outside in nature? Attending a group or class? It is remarkable how taking that first “step” can start the feeling of having some power over your stress.

Conclusion

It’s not always easy to be human, and we can certainly make it harder for ourselves at times. But the good news is there are so many tiny changes we can play with to feel better, get healthier, support our best brain power, and feel connected to our why. And many of these choices involve volitionally moving toward the change we want. Brainstorm what might work for you. Circle the ones that feel easy, appealing. Approach this all with a light heart, compassion, and curiosity. And never hesitate to reach out for support—you are not wired to do this alone!





Source_link

Share120Tweet75Share30

Related Posts

Signs that stress is becoming toxic
Stress Disorders

Signs that stress is becoming toxic

February 2, 2023

With a new year here, it might be time to reset when it comes to your mental health. Stress is a normal physical and psychological response to the everyday demands of life. Small amounts of stress can motivate you to...

Understanding Stress on Those Who Serve
Stress Disorders

Understanding Stress on Those Who Serve

January 31, 2023

Understanding Stress on Those Who Serve  (An Observation About Public Servants)   By Robert B. (Scott) Kuhnen, USAF Civilian (RET)  *This is an article from the Winter 2022/2023 issue of Combat Stress Please forgive me. I’m a neophyte in your...

Chronic Stress Spikes Your Risk of Dying From Cancer: Experts Say This Is How to Combat It
Stress Disorders

Chronic Stress Spikes Your Risk of Dying From Cancer: Experts Say This Is How to Combat It

January 25, 2023

If chronic stress has you at your wit’s end, you may be among the one-third of U.S. adults who report feeling extreme stress consistently. Sure, we all experience some form of stress in our daily lives, but chronic stress—the kind that...

Is stress improving your brain health?
Stress Disorders

Is stress improving your brain health?

January 23, 2023

It’s no secret that mental health and stress levels can have an impact on one’s physical health. However, short-term bursts of stress may benefit a particularly important part of the body. A recent study found a correlation between low to moderate stress levels and...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Categories

  • Anxiety (443)
  • Depression (137)
  • Meditation (211)
  • Mental Health (432)
  • Mental Illness (385)
  • Sound Therapy (2)
  • Stress Disorders (246)

Popular

  • Stress Level Of Americans Is Rising Rapidly In 2022, New Study Finds

    Stress Level Of Americans Is Rising Rapidly In 2022, New Study Finds

    302 shares
    Share 121 Tweet 76
  • 4 signs of burnout in your teen– and how to help them through it

    302 shares
    Share 121 Tweet 76
  • How Stress Affects Your Vision

    302 shares
    Share 121 Tweet 76
  • Helpful Resources During Suicide Prevention Month 2022 – My Brain’s Not Broken

    301 shares
    Share 120 Tweet 75
  • The Covid Symptoms No One is Talking About, But You Need to Know, Say Experts — Eat This Not That

    301 shares
    Share 120 Tweet 75

  • Home
  • About Us
  • Contact Us
  • Disclaimer
  • Privacy Policy
  • Terms & Conditions

Copyright © 2022 Naturalele.com | All Rights Reserved.

No Result
View All Result
  • Home
  • Mental Health
  • Depression
  • Meditation
  • Stress Disorders
  • Anxiety
  • Mental Illness
  • Contact Us
What Are Cookies
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsAccept All
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT