Just relax! That’s easier said than done, right? We can tense muscles,
and we can relax them, most of them on command. But some of them, when left
unattended for just a second, seem determined to just hold on. Why?? In my
experience there are three main reasons: Habits, stress and fascial
restrictions. Let's look at the second one:
Stress
Why does stress cause shoulder tension? Because tensing our shoulders is part
of the “startle response” or “fight or flight reflex”, an ancient, hard-wired reflex
rooted in the brainstem. It is meant as a defense mechanism against a sudden
threat. Unfortunately our nervous system can’t tell the difference between a
real, immediate threat to our life (This tiger is going to eat me any moment!)
from an imagined one (If I don’t do this well, I might lose my job!). It is
also distinctly unhelpful in the second situation, as along with creating
shoulder tension, the reflex also impairs our ability for complex thinking. What
can we do? We can remind our nervous system that (at least most of the time)
there is no immediate threat to our life.
Here’s an example: You’re at work. You’ve got a deadline looming. The
in-laws are coming and the house is a mess. And there’s that doctor’s bill… I
bet that just reading this you can feel your shoulders creep up to your ears! But
wait. You’re sitting at your computer, at your desk, in your office. People
around you are going about their business. It’s warm. Your coffee is sitting
right there. Nothing is trying to harm you RIGHT NOW. In this moment, you are
SAFE. With practice and repetition, reminding yourself of this simple fact,
RIGHT NOW I AM SAFE, you can calm down the startle response, and keep your
brain functioning in a way that allows you to better solve the issues at hand.
All too commonly we have inadvertently trained
ourselves to live in a constant state of fight or flight to survive. This not
only feels bad to most people, but it is also harmful to our health. The
constantly elevated levels of the stress hormone cortisol increase blood
pressure and blood sugar while impairing our immune system and digestive
system. This puts us at risk for anxiety, depression, digestive problems, heart
disease, sleep problems, weight gain and memory/concentration impairments to
name a few.
Here are a few more ways to calm your body and
lower your cortisol:
1. Regular
exercise such as kickboxing, weight lifting or a good match of tennis will give
your “fight” response an outlet. Or you can let “flight” out with a run, bike
ride or other aerobic endeavor.
2. Spend
time with friends! Social isolation feeds the stress. Personal connections on
the other hand will help your and your friends’ nervous systems calm down.
3. Mindfulness
practices such as yoga, tai chi or meditation are great ways to help your
system switch off the “fight or flight” response.
4. So
you find meditation boring or can’t tell if you’re doing it right? You can
learn to control and over time train your body’s response using biofeedback
such as HeartMath’s
InnerBalance app (easier) or the Muse
meditation headband (more challenging).
5. If
you are struggling with depression, anxiety or insomnia, a CES (Cranial
Electrotherapy Stimulation) device such as the Alpha-Stim might be helpful, and comes
with fewer risks or side-effects than commonly used medications. These devices
require a referral from a healthcare professional, so if you would like to
pursue this further, you will have to get in touch with your provider.
The next time you feel stress coming on, remember to ask yourself: Is there really a "tiger"? Or can you reassure your mind that there is no imminent threat to life, and that you can take a moment to calm down and figure it out?
