Finding your way to Calm
When the world is in overwhelm so are we.
Is there any one out there right now whose experience of our world is not evoking deep emotions, compassion and empathy daily as we absorb the happenings of our world around us?
We can’t help it we are human. We experience the world through our nervous system. We feel and make meaning of those feelings, but it doesn’t mean that we become better at dealing with war, pandemics, floods, homelessness, fear. In fact our over exposure and constant onslaught of human suffering affects all of us.
We see pain and we feel pain. Yes, it’s exhausting and stress inducing yet it too is one of the most exquisite expressions of being a human, the ability to have empathy.
How do we move toward calm?
Learning how to manage our emotions, thoughts and state can be tricky. We find ourselves exposed to deep sadness and loss and at the same time we can feel conflicted as we attempt to manage our own buoyancy and healthfulness in an endeavour to stay at the top of our game; it is a tricky balancing act. But balance we must if we are to grow up and show up everyday in a way that contributes to the quality of our own lives and the betterment of our world in general.
Let’s use a scaling exercise to further the point. Each day we have stressors and each day we become stressed. Stressors come in myriad forms physiological, psychological, bacterial, viral, behavioural. Stress is how our bodies and minds deal with stressors. So none of us are getting out of this unscathed! Stress can be external or internal.
Perspective along the Continuum
Scaling keeps things simple almost abstract from our experience allowing us to peak in without getting drawn in.
In the diagram below you will see a continuum. It begins with “0” reflecting the lowest available arousal state for you; often being the sleep state. The other end of the continuum is a “10” in this example it points to being in a highly aroused state, you are “switched on” and ready to react quickly. Where we aim to be, or our sweet spot during the day is to sit at a calm and alert “5”. This is where we perform at our optimum. We are open to new experiences and learnings in this state. The ideal state for students to learn and formulating our best responses to challenges.
When you experience states of high arousal as we do when stressed, anxious, fearful you can use the scaling tool to bring you back towards centre.
“Scaling and inverted scaling allows for movement in both directions. It is an observation of a process without getting overly caught in results or identity. It is visually and mentally clear. Tomorrow is another day whatever the outcome today. We can move forward and back all day long because with movement comes choice.”
Subtle Adjustments In Awareness
Subtle adjustments to our awareness lend us the opportunity to feel into the disruption within and explore:
Is my nervous system aroused?
How do you I know?
What am I feeling right now?
Why?
Describe the experience: is it hot, uncomfortable, constricting, tremulous, agitated, deflated.
What colour is it?
Where in your body are you experiencing it?
Too often our bodies are speaking to us, whispering their secrets; but we are pre-occupied with the mind and the tangibles, the things we can see and touch out there in reality.
Want to get under the bonnet on this? Want to understand more fully what your body is trying to tell you? Try this exercise by clicking on the image for immediate download - no email required - to receive your own copy of “Getting Curious Exercise” which is taken from my E-Book Stress - A New Conversation encouraging us to lean in to the somatic experience.
Creating Space and Time between Experience and Reaction through awareness and enquiry allows you to make better decisions and begin to understand what our body is telling us and why.
I hope you find this tool useful. If you are interested in this topic or others to support your wellness journey pop over to Free Wellness Publications.
If you are interested in this topic or any areas of your own personal culture or team culture please contact me to organise a free 15 minute chat or reach out on my socials and don't forget to sign up for my newsletter where I will be pursuing these and other topics, providing useful Worksheets & E-books supporting you to include, transcend and expand your way through life.
Always moving forward x
Sandra