LiveWell®

Wellness and prevention information from the experts at the Penny George Institute for Health and Healing

Dealing with stress in our fast-paced, ever-changing world

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By Pat Vitale, LICSW

What is resiliency and where does it come from? Are you born with it? Is it a learned response? Can you teach it to someone or build it in yourself? What does meditation have to do with resiliency? These are questions that I often get asked.

Resiliency by definition is our ability to bounce back in the face of adversity. This comes into play when someone experiences a life event that is stressful. That could be the loss of a job, an injury, illness or any major setback.

I think that in today’s world that definition only explains half the story. The other half of the “resiliency story” is one’s ability to adapt to a changing environment with minimal adverse stressful effects.

The second definition refers more to the chronic stressors we experience in our everyday lives that are caused by our fast-paced, ever-changing world. Today, information is immediately available and always changing. Technology is constantly evolving, and jobs are being redefined and morphed every day. We are constantly being asked to learn new things, leaving little time for us to feel masterful.

One of the most powerful stressors occurs when we feel we can’t adjust quickly enough to keep up with this ever changing world. I refer to this as a “chronic world stressor.” This kind of stressor is not often defined as a major life event, so it may go unnoticed and untreated. But it can have a cumulative impact on our health, well-being and overall quality of life.

Take a moment to think about how your life is impacted by the constant bombarding of information, the changing in your routine, or the number of new processes, procedures and policies you have to learn. How about the constant changes in technology … new phones, TVs, computers and even cars? I just got a new car and it has a manual the likes of the Webster dictionary! I am certain I am only using half of my car’s capabilities. There comes a point where you just can’t “download” anymore information.

One of the simplest skills that we can learn to be more resilient to stress is to meditate. Meditation can help us get centered, relax and replenish our reserves so that each day we possess the abilities to start fresh and engage in our ever changing environments from a place of curiosity and not in a way that will overwhelm us. We can improve our ability to learn and be flexible, instead of shutting down with fear of the unknown and rigidity.

Here is a simple meditation you can try called Mind Power for Life™ Technique*:

  1. Begin breathing through the nose, out of the mouth, exhaling twice as long as the inhale (ratio of 1:2). Continue this breathing through out the exercise.
  2. With eyes open, focus your attention on a point in the distance allowing your eyes to relax and your awareness to expand. (Peripheral Awareness)
  3. Begin thinking and saying to yourself, “ I am,” if possible linking it to your breathing.
  4. Visualize your outcome for the moment or day, and let go of the image, while continuing the breathing, saying to yourself, “I am.”
  5. When you are ready to complete the process of the meditation, reverse steps three to one.

This process can be done for as little as five to 20 minutes, once or twice a day. Any one of the above steps can also be done by itself if you are in a hurry or need an immediate de-stressor. Using one part of the technique alone will work better if you are already proficient in the full technique.

Try meditating for at least five to 20 minutes a day. You will see an immediate difference in your ability to manage everyday challenges and to build a reservoir of resiliency.

Pat Vitale is manager of training and development for integrative medicine for the Penny George Institute for Health and Healing.

The Penny George Institute offers Mindfulness Training and other classes to help individuals manage stress through meditation and mindfulness.

*Mind Power for Life™ Technique is a Copyright ©1995, 1996 Neuro-Energetics

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