First I want to acknowledge and give props to the SLPs who are in the trenches doing their work in the world to help those critical people who need your help during this global pandemic.
YOU ARE F!(%ING BADASS HEROES – Thank you
Soooooo, All the good snacks gone yet?
Whether you are on the frontlines or at home keeping your distance most of us are experiencing at the least
Pre-traumatic-stress.
Pre-traumatic stress is over-thinking, worrying, fretting ahead of time about the future.
“Pandemic thinking” is actually causing exponential amounts of suffering in the world right now- Collectively, more than the actual virus is causing.
Our brains spin with …I don’t know…, This could…, I might… My family could…
We cycle through frightened, startled, restless, ambivalent…(thousands more)
… avoid it by distracting… with food, social media, playing with my kids, exercising, netflix…
not a long term (or short term) solution
Staying periodically informed to make smart decisions about your safety is important.
The tendency,
especially us, as SLPs being helpers, healers, educators, caregivers toward pre-traumatic stress is prevalent,
but it drains your energy and lowers immune system. not good.
5 tools to reduce Pre-traumatic stress
1. Learn to allow rather than avoid or resist emotion.
This is a skill we can learn and practice. It is not something that most people do naturally. All of the fear, uncertainty, dread? Remember an emotion is a vibration in your body. First, name the emotion: this is ______. Next, notice where the emotional vibration is in your body. Then, describe what the emotion feels like. Use all types of descriptive words, buzzing, heavy, tight; use color words, spice words all the adjectives to put words to how it feels. Use movement during this process to help feel and move the emotion through you. Could be walking, yoga or any movements that target the area you are focusing on. Write these in a journal and use your body. Rinse and Repeat. Emotions usually come in waves so you will need to repeat the process. Remember this is skill that takes practice. You must be willing to try it and “do it badly” in order to eventually master it. I’m still in the practicing stage. Still, and it has made a world of difference.
2. Let your brain finish the following sentence starter. The worst case scenario is _______.
Most brains lose an incredible amount of energy avoiding and resisting what could happen. I recommend- not to dwell… but let your brain answer and accept. It’s true people will die. Humans do that. This technique stops your brain from the constant questioning and what-ifs which is the cause of scattered-ness, freaking out, restlessness, energy drain and more.
3. Bring yourself back to the present moment.
Remember that we never know what is coming next. We just think we do. I use the strategy of saying to myself _______ is what i’m choosing to do right now, and that’s okay. Knowing that I can always make a different decision later, but THIS is what I’m doing right now. You might notice yourself flowing between resisting and allowing (step 1). Practice; This is part of my experience right now; I am safe right now.
4. Decide to create certainty.
By deciding who you want to BE during this time or a given segment of time, gives yourself a sense of certainty and control. It’s true we cannot control what is happening around us, but we can decide ahead of time how we want to show up. Is it strong? compassionate? Love?
5. Behave emphatically to mind your self care.
Make sure you eat food that physically feels good in your body (hint: it’s probably not gummy bears and microwave popcorn), drink water-at least half of your body weight in oz.’s per day, move your body in some way that feels nice, once you are able to do the above get some whole-hearted rest. Repeat the processes above, reach out for mental and emotional support. This is a foundational step to connecting with something bigger than you, a goal, a purpose.
Someone commented to me on facebook- the techniques were “not helping”…lol
It’s true- they only work if you actually practice and DO them.
Get out your journal and do. this. work.
Sending so much love and hugs your way.
Love
Angie
P.S. I’m a real human on the other end of these posts that you can have a real conversation and a free 1 hour consultation with. Click here if you think life coaching is a fit for you.
