The Power is in Our Response
“Sit on your hands,” he told me with a stern and resolute authority. Trained as a naval pilot who flew more than 300 missions off the Kitty Hawk air carrier during the Viet Nam war, the man was describing to me what to do in the event of an emergency. “When alarms are sounding in the cockpit and red lights start flashing, sit on your hands. Pause! Don’t do anything!” If we respond to crisis impulsively we risk making things worse by misperceiving the situation or reacting out of desperation.
We are living in an unprecedented moment—economically, socially, and globally. We are in uncharted territory, and with that comes the discomfort of being in an uncertain place in time. There is no denying the stress this has created for us individually and collectively. However, within this challenge, as we navigate the unknown, we also encounter an opportunity. An opportunity to deliberately choose how we respond. An opportunity to emerge from this moment more united and resilient. In our response, we discover our power.
The Corona virus and its far reaching implications have had an impact on each of us. Our routines have been rocked, and we have had to modify our lives in the face of unexpected changes as schools, restaurants, events, gyms, and places of work shut down. These disruptions can be disconcerting, especially considering we still don’t yet understand the severity or how long this will last. We must try to reframe this situation, to zoom out, to put it in perspective, to pause.
If we respond from a place of fear and desperation, we exacerbate the cause. If we allow stress to drive our primitive and reactive instincts, we risk causing increased collateral damage. On a macro level, chaos can be contagious, and our panic may result in food shortages at our grocery stores, more volatile financial markets, and deeper political divides. It makes us less able to come together to create solutions or to sustain this moment of uncertainty intact.
On an individual level, our heightened stress can suppress our immune system, making us more susceptible to illness. When our sympathetic (fight/flight) nervous system is at the helm, we are less able to respond flexibly, adaptively, and rationally. If we don’t consciously flip the switch, and focus on calming ourselves down, the stress, anxiety, and vigilance can be self-perpetuating, like a dog chasing its tail.
We must break the vicious cycle by activating our parasympathetic (rest/restore) nervous system. Peacefulness and calm can also be contagious. Now is the time to create strategies to calm ourselves down, which can have a cascading effect to those around us. However, what works for each individual might be different, so consider the following suggestions and create your own personalized cocktail:
The Basics:
Diet—Consume nourishing foods (veggies, fruits, high-quality fats and proteins) to support immune system, promote proper digestion, and balance blood sugar, thus enhancing the regulation of mood. And don’t forget to hydrate…LOTS of water!
Breathe—Take deep, mindful breaths (diaphragmatic breathing) several times a day which helps to activate our restorative parasympathetic nervous system.
Movement—Whether your prefer to raise your heart rate by climbing stairs or taking a run, or you enjoy the slow and gentle stretch of yoga, or you’d rather turn up the music and host your own personal dance party, movement promotes circulation which flushes out stress hormones and enhances all our feel-good chemicals like endorphins, serotonin, GABA, etc.
Sleep—Finally, it’s getting the attention it deserves! Good sleep is one of the most important things we can do to support our physical, mental, emotional health. Consider enhancing sleep with essential oils, epsom salt baths, herbal remedies, and/or restorative stretches.
The Best Practices:
Mindset—The way we think about things (“glass half empty vs. glass half full”) is one of the greatest predictors of resilience. If you’re not a naturally optimistic person, there are a few tricks to nudge the dial a little, e.g. gratitude lists, positive mantras, cognitive reframing, etc.
Meditation—The evidence touting the benefits of meditation is overwhelming! Whether you opt for mindfulness practice (focusing on being in the present moment), guided imagery (going to your happy place), sound meditation (with the use of alpha waves), or prayer, all have been shown to lower our negative responses to stress.
Media Discretion—Now more than ever is the time to create our own personal “parental controls.” Limit your exposure to the input that stresses you out or brings you down. Choose a dependable news source and allow yourself to check it for limited time and limited frequency. If you must scroll, “mute” the people who escalate your stress, and add or follow people or groups who add humor, perspective, and inspiration to your virtual stream. We have so much access to media at our disposal, why not take advantage of those sources which can lift us up (e.g. inspirational speeches, documentaries, comedies, guilty pleasures, etc.)?
Meaning—Continue to do the things that bring meaning to your life. If work isn’t available to you, or doesn’t fill you with a sense of purpose, take time for what does. Enjoy this time with your kids, partners, or pets (they are so happy you’re home!). Create (paint, sew, write, cook, or organize your kajillion photos). Embark on long-overdue projects (tackle a junk drawer or an overstuffed closet).
Maintain Contact—Even though social distancing is the responsible thing to do right now, it doesn’t mean we can’t continue to support one another. Connect with your community. Call or FaceTime with family and friends to check in. Organize fun groups through online chats, Marco Polo, virtual games, photo/video challenges, etc.
Make a Difference—There are many ways we can reach out to help others. If you’re braving the market, ask if a neighbor might need you to pick something up for them. Support local businesses by making online purchases, ordering takeout, or purchasing a gift card for later use. Donate to one of the many organizations continuing to avail their services (contribute dollars, canned foods, cleaning supplies, etc.)
Ultimately, these uncertain times call for innovative approaches to manage the challenges we are meeting and to create unique solutions. In order to respond creatively and adaptively, we must focus on remaining calm so that our bodies have a better chance of protecting us and we can think more clearly and rationally. We are adaptive, resilient beings, and right now we have an opportunity to discover our fortitude, our character, and our capacity for healing.