Finding The Perfect Solution

How many of you read something in a book, and you know it is the perfect lesson or technique for you because it makes all kinds of sense and feels right?  You make a note to yourself and decide right at that moment that you will make that change in your life. For example, you may read that if you do deep breaths every time you start to worry or stress, you can calm your system and feel more centered and less stressed.

You are excited to build that simple habit into your life.  You are so optimistic that this will help you decrease your worry or stress..  You remember to do it for a day or two and then forget about it.  I know I have done that. There is a trick to making a permanent change in your life.

Experiencing the Change

The underlying rule is that you will be more likely to retain the memory and the habit when you experience the change.   It is like walking back and forth across long grass on the same path until it becomes trodden, and you know the way.  The same thing happens in your brain. When you keep doing the same thing and have the same thoughts and actions, you build a new neural pathway in your mind that becomes a habit.  The repetition of thinking is essential but, more importantly, experiencing it and feeling the results create a permanent change in your mind and body.

Scientists explain this because when you continually experience something, and it feels good to you and your body benefits, your neurons start firing and wiring together, reinforcing your body’s learning.   Over time, your mind and body become reprogrammed with better habits.

Make the Simple Act of Deep Breathing a Habit

You must learn to catch yourself in the act of worry or stress.  I made this my focus.  I got very good at noticing when I started to move into stress or anxiety as that is the critical first step.  Then I had reminders for how to respond so I could build that thought process into my brain repetitively.

1. I put a sticky note on my mirror and computer which works for a few days until I get used to seeing it and ignore it.
2. I also put reminders in my phone calendar that would pop up at me every few hours, asking if I was stressed or worried. Then it said, If so, Stop and Breathe. This helped me remember to catch myself and reminded me to respond with breathing.
3. I put these reminder messages on repeat for several weeks until I realized that I no longer need to be reminded.

I found it within just a few short weeks; catching myself and then stopping and breathing at times of worry or stress became automatic for me.  And still today, many years later, I naturally stop and take deep breaths.  The very moment I feel my stress increase, my heart rate pick up, or my worry start, I am taking time to breathe deep.

Start Today

 Start by breathing to calm yourself

1. Get good at catching yourself moving into stress and then really notice how you feel after you breathe deeply.
2. Take 5 minutes to put up sticky notes and repetitive meetings or tasks into your calendar for the next 2 to 4 weeks.
3. Then commit to yourself that you will read the reminders every time they pop up.

Let me know how this works for you!   I know it has worked for many of my clients and me!  Give it a shot today and enjoy your new calm, centered life!