Undo Stress

One theory of the mind/body connection is that thoughts and feelings are chemical. Every thought and feeling translates itself into a complex set of chemical triggers that cause neurons to fire. Even healthy, well-adjusted people have trouble dealing with life’s daily assaults. If we could reconstruct life’s events, we could also change the structure and pattern of brain activity and, in the process, minimize stress. When we are under fire, our bodies react with a “fight or flight” response. Blood is redirected to the arms and legs, preparing either to fight or run away. In this state, it is much harder for the mind to be productive, and the stress hormones the body produces make us more susceptible to illness.

As a practical matter, we cannot reconstruct our lives or undo physiological changes that happen without our knowledge or consent. We can, however, lessen the long-term harm with a variety of relaxation techniques. One of the ways that is receiving increased attention is journaling. Writing can help release stress and return us to a more healthy state. It can also capture, increase and allow us to relive the pleasure of happy times.

Journaling 101

Find a private spot.

• Write only for yourself
• It doesn’t matter how or where you write, but if you use a computer secure the files to keep them private

Get comfy.

Create a ritual, one that is meaningful for you:

• Play soft background music, choosing something that relaxes you without interfering
• Wear your favorite slippers or sweater
• Make some tea or cocoa
• Surround yourself with meaningful pictures or icons

Date your entries.

Write as needed.

• If worries or problems insert themselves into your life, you may want to write about it for 4 days in a row, at least 20 minutes per day
• By day 3 don’t repeat what you have already written
• Try to change to a different point of view or perspective
• By day 4 try to find a purpose or a benefit from the upheaval you are going through

Don’t edit as you go.

• Spelling and grammar don’t matter
• Writing skill is not important
• Putting your deepest thoughts and emotions into words is what provides health benefits

Start with an intention then let it go.

• Some people start writing about health issues but find themselves moving into marital problems. That’s okay. Go where the process leads you
• Tap into the unconscious mind

Express deepest emotions.

Record events, but also find meanings:

• Create a story with you and other people involved.
• Tie it to other events, childhood, family history or future
• How is the trauma affecting your life?
• Where can you go from here?
• What insight have you gained?

TRUST YOUR INTUITION

At first, you may find that writing makes you feel worse, but do not get caught in a spiral of self-pity. If writing does not provide benefits or solutions, seek guidance from a doctor or professional counselor. Journaling is not a substitute for medical treatment. It is a method of self-help that has helped many people in a wide variety of situations.

The Body-mind Connection

Today, let’s consider how physical experiences can influence the mind:

Think of lying down in the sand, the morning sun gently warming your skin, the ocean lapping at your feet, a rustle of pine needles somewhere behind you, a light summer breeze blowing, 78 degrees and not a cloud in the sky. Take your time and savor the experience.

The warmth of your skin is comfortable. Your breathing is easy, unimpeded by any resistance in the chest or the throat. Your muscles are so relaxed that you can not sense any pull. The sand supports all your joints. The body feels light, grounded but airy. You have the energy to move, but you prefer to remain quiet. The pleasure of the moment is felt in the body, but the sensations are so diffuse that it is difficult to describe precisely where it is happening. You have a desire to get up, but instead just stay put and savor the stillness.

Warmth passes sweetly through your blood. The breeze caresses your face. And these sensations eventually impress the mind.

If you direct attention away from the well-being of the moment and think about what is happening, your mind fills with pleasurable thoughts. What you usually regard as "body" and as "mind" blend in harmony. Any conflicts now ease. Any opposites now seemed less important. Thoughts jell around a word like, “tranquility.”

It is possible to bring the mind-body connection into journaling. When you concentrate on your feelings, define them, and then reinforce them with the physical act like writing, it captures good emotions and makes them part of your life experience. On the other hand when feelings are negative or unpleasant, writing them down has a way of telling your mind that you can handle it. You have dealt with the upheaval and can move on.