It's been a few weeks since the last newsletter. Turbulent times in the world and some personal life changes made me slow down. This pause also made me rethink this newsletter. I intend to make it more practical and invite you to reflect and slow down.
Today I will continue the topic of navigating stress. In this newsletter, I shared a tool to calm your anxiety in real-time – before a big meeting, giving a speech, asking for a raise, etc.
But how can we strengthen our mental resilience? Increase threshold of anxiety so that when sh*t happens – we can stay calm, alert, and take wise action? Check out these three tools.
1. Incorporate at least 8 minutes a day of mindfulness meditation practice.
Every mindfulness practice can be compared to you weaving a parachute. It takes time and a lot of attention. Yet, this 'parachute' will help you land safely when the time comes to jump. Many studies show that regular mindfulness meditation decreases activity in a part of the brain called the amygdala, responsible for processing fear and anxiety.
2. Finish shower with cold water.
Engage in a deliberate action inducing discomfort. This will train your capacity to sustain a calm state of mind while your body is flooded with adrenaline. [And isn't it precisely what we need when working under pressure on those slides?]
Andrew Huberman talks about cold exposure on his podcast, so check it out to learn more.
His recommendation: a total of 11-12 minutes a week. How cold? So cold that you feel uncomfortable and want to get out, yet not too much where you are experiencing torture.
3. If cold is not your thing – explore breathing. I am talking about active WimHof type of breathing – it consists of 15-20 active inhales and exhales followed by a hold on exhalation. Again, in this podcast, you can learn more about it.
More about stress in following newsletters. Stay tuned.
Enjoy your day. Enjoy being!
Katia
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This newsletter aims to support you on the journey towards your definition of being and feeling well.
It will cover various topics, such as navigating stress, understanding emotions, developing awareness, the role of mindfulness in developing contentment, understanding productivity and motivation, tools for journaling, movement, and many more.
Share with a friend who might benefit from it.