By Bernadette Healy
Do you want to learn a strategy to help you take charge during moments of stress?
As you are no doubt aware, people differ in the extent to which they are in tune with their bodies. Some are routinely able to take good physical care of themselves and are practised in attending to, and understanding the information that the body can provide about being in the world. This includes recognising the particular physical discomfort that they experience when facing a challenging situation at work or at home.
For others, however, the body is a forgotten vessel – known mostly in a secondary sort of way as that which carries around the parts of themselves of which they are more aware – such as their rational, thinking selves or their feeling selves. (NB. This does not necessarily equate to living unhealthily). During a stressful time many in this group may still think about their stress and try and work it out rationally, or they may be aware of feeling stressed, such as feeling more easily angered, or emotional, or more intolerant than usual. They are less likely to stop and focus on their physical sensations.
Even when very aware of being stressed, it is common to automatically engage in reactionary avoidance behaviours rather than stopping and paying attention to the body. This is often due to a fear that focusing on the physical experience of stress will make things worse. (Individuals may or may not be aware of this fear).
Learning how to pay attention to the information held in the body is a very important part of working through stressful times, including breaking patterns of avoidance behaviours. Common avoidance behaviours include – but are not limited to: outbursts of anger, blaming others, withdrawal from people, drinking alcohol or using illicit substances, over-eating and fleeing.
So how can you begin to pay more attention to your body in a way that will assist you to cope with stressful situations while reducing the likelihood of engaging in the behaviours listed above?
Start with a few minutes of focusing on your breath.
Then still with eyes closed, focus on the sensations in your body, pay attention to whichever area of the body is calling out for your attention. Try and take your awareness to that part of the body and observe the sensations. (Imagine that you are describing the sensations to someone without any knowledge of human anatomy and its terms – instead seeking to describe the sensations in a fresh, non-technical way). It may help to ask yourself questions about the sensations such as:
- Is the sensation hot or cold?
- Is the sensation in one distinct area or spread out?
- Is the sensation heavy or light?
- Is it coming and going or staying the same?
Once you have noticed and described the sensation, move on to the next sensation that you notice or if you feel that is enough, open your eyes.
Sit for a while and ask yourself how long that sensation has been around?
If it makes sense for you, try describing the sensation visually, for example: a ball in the chest, a large rubber band around the head, a metal weight on the back, a bobbing cork in the throat etc. (You might even like to try making a primary-school level drawing of this and then just look at your picture and notice any thoughts that occur to you about the picture)
Make a point of trying to notice the coming and going of the sensations in the future, and see if you notice any patterns about when it is strongest and weakest.
Pay attention to how you are feeling now. It is highly likely that the simple exercise of focusing on physical sensations of discomfort has resulted in a lessening of them. Of course they may well return, but you will know from direct experience that they can also diminish, and that you now have a strategy to assist in this process.
 In cases of severe anxiety there is a need for professional help in sorting out when to focus on physical discomfort and when to actively choose other strategies at least until the anxiety has moved out of the severe zone
If at any point you feel too uncomfortable (say an 8 or above on a scale of 1 to 10 where 1 is little discomfort and 10 is maximum discomfort), discontinue and engage in a healthy distracting behaviour such as a brisk walk, watching a loved movie, looking up information about a favourite topic, reading a novel etc and consider seeking professional help if you would like to understand about your discomfort and learn some appropriate techniques.
 Sit with back and neck straight.
- Close eyes gently.
- Become aware of your breath.
- Don’t try and change your breath, just observe it as it comes and goes.
- Try and let go of any thoughts as they arise
- Remind yourself that they are just thoughts, choose to let them go as if the thoughts are on a train which you see whizzing past but do not get on.
- As thoughts arise, don’t blame yourself for becoming distracted but instead bring your attention back to the breath as soon as you are able without judgement or criticism.
- Observe the breath coming and going.
- Don’t count the breaths or think about the process of breathing, but just experience the sensations of breathing and observe the breath in the moment of breathing.
- Notice whatever there is to be noticed
- g. the temperature of the breath as it enters and leaves the nostrils; the feeling of air on the skin just under the nose or at the tip of the nose; a feeling of movement within the chest etc.
- Continue for 3-5 mins.
 For more information see Cayoun, B. A. (2011). Mindfulness-integrated CGT: Principles and practice. West Sussex, UK.: John Wiley and Sons.