All of us, to varying degrees, experience feelings of overwhelm in our lives.
There are several symptoms and signs that can indicate overwhelm. Here are a few common ones:
Feeling constantly stressed or anxious, racing thoughts
Difficulty concentrating or making decisions
Procrastination or avoidance of tasks
Feeling physically or mentally exhausted
Increased irritability or mood swings
Trouble sleeping or restless nights
Loss of interest or motivation in activities
Headaches, muscle tension or digestive issues
Social withdrawal or isolation
It's important to note that everyone experiences overwhelm differently, and these symptoms can vary from person to person. If you're experiencing these signs constantly and they are interfering with your daily life, it may be helpful to seek support from a healthcare professional or mental health practitioner.
If you're experiencing overwhelm, there are ways to empower yourself by managing these feelings as they arise, in the moment, wherever you are.
Enter: the 'THUMB HUG' Somatic Technique...
Sometimes meditating on the breath alone doesn't feel accessible or safe.
Giving the body and mind a simple somatic task can help to regulate your nervous system through tactile neural feedback.
With this you can access meditative states of focused calm more quickly and easily.
You can utilize this somatic tool anywhere at any time, whether you're feeling stress during a work meeting, getting anxious at a social event, waiting nervously for the bus/train/plane, or lying in bed unable to sleep with a racing mind.
No one will notice what you're doing! It's our little secret!
And it can last for 3 breaths, 3 minutes, as little or as long as you need to feel a calming shift in your body and mind.
Ready to try?
Here's how it works:
1. Whether standing, sitting, or lying down: WRAP YOUR LEFT* HAND AROUND YOUR RIGHT THUMB.
* Note: The left side of the body, in the yogic philosophies, represents our feminine or receptive qualities. The right represents our masculine qualities; the thinking and doing. In this thumb hug, let your nurturing self tenderly embrace the self that wants to over-analyze and control life.
2. With the left hand gently holding the right thumb, LET YOUR HANDS NATURALLY RELAX DOWN to rest in your lap or at your abdomen.
3. With eyes open or closed, FOCUS YOUR ATTENTION on your breath and the sensations in the thumb hug.
4. With each EXHALE: GENTLY SQUEEZE THE THUMB. Imagine a loving embrace that says, "Hey, I got you, we're going to be ok." This hugging action is subtle, and may not be visible to the outside eye.
5. With each INHALE: RELAX THE SQUEEZE without letting go of the thumb.
6. Follow this cycle of CONTRACTION (HUG) & EXPANSION (RELAX) with each round of breath. You may notice the breath becoming slower and longer, and you'll begin to experience the sensation of calm in your body and mind.
7. REPEAT as often as you like, as long as you like, whenever and wherever the need arises.
I'd love to hear how this practice feels for you!
Let me know in the comments or send me an email.
As always, I'm here to support you with an interdisciplinary and holistic approach to body-mind-heart empowerment. More info here.
Book your FREE DISCOVERY CHAT if you're ready to RISE & THRIVE!
With love,
Stephanie Kittell
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