Back to the Real Basics: Lower Stress with the 4 Elements

Managing stress is key to wellbeing. Meditation and mindfulness help countless people around the world stay calm and maintain good mental health.

One technique relies on the four elements: earth, air, water and fire. It’s free, easy, and can be done anywhere at any time.

Sit down comfortably and go through this series of thoughts.

1. Earth. Feel both feet firmly on the floor, maybe the chair supporting you. Look around and take note of three things you see, without judging. Take a moment or two to ground yourself wherever you are.
2. Air. Take a deep breath, and release it slowly, paying attention to the air going in and out of your mouth, nose, throat, lungs… Deep breathing is calming, and the focus helps center us.
3. Water. Do you have saliva in your mouth, and can you make more? Anxiety can leave the mouth dried out. Take a sip of water if you need to, and notice how it feels in your mouth and as you swallow it.
4. Fire. Bring up a warm memory, look forward to something special, or go to your “safe place” mentally. What do you feel? Where do you feel it in your body? You’re “firing up” your imagination to show all the possibilities.

Sit with these thoughts, repeating as necessary, and notice how you feel less stressed and more in control.

Sources: EMDR Research Foundation, Elan Shapiro

Tips to Manage Corona Stress: No. 1 Shouldn’t Surprise You

These are stressful times, full of anxiety for everyone and loneliness for many.

The challenges can be more difficult for mature people, who know they are at a higher risk for coronavirus and who already face physical challenges and, too often, social isolation.

Almost a third of older Americans live alone. Before the coronavirus outbreak, 43 percent reported feeling lonely on a regular basis.

Stress during an infectious disease outbreak can include worrying about your own health and the health of your loved ones; changes in sleep or eating patterns, trouble concentrating; and increased use of alcohol, tobacco, and other drugs, according to the US Centers for Disease Control and Prevention.

But no one is in this coronavirus challenge alone. We are here to help keep you moving your body and maintaining a positive outlook. Here are 10 simple steps you can take each day to manage stress, anxiety and a sense of isolation caused by the coronavirus outbreak.

1. We’ve told you before and we’re going to tell you again – because it can’t be said often enough. You simply must move your body regularly during this challenge, even if you are restricted from going to the gym or studio. We have online workouts, videos, and other resources to make it fun, safe and effective. This would be a good chance to link to more information on your website about what you’re offering online.
2. Eat right, drink plenty of water, and get good sleep every night. The basics of health really matter at a time like this.
3. Express your worries and emotions. Tell family, friends, doctors, and caregivers what’s on your mind. Keep up your creative outlets, like painting and music.
4. Relax, meditate, pray, and practice an attitude of gratitude. Despite all the uncertainty, you have many blessings in your life. Focus on them. Make a list.
5. Call your family and friends. Send text messages to check-in. Play games on your phone like Word With Friends. Use FaceTime and other video call technology to see your kids and grandkids, even if you can’t be with them.
6. Read a book. Read several. When you’re stuck in one place and in your own thoughts, nothing takes you away like a good book. Some gyms/studios are sponsoring book clubs. If you are, add it here.
7. Limit your exposure to TV news and social media. We should all stay informed. But with the relentless 24/7 news cycle, it’s not necessary to keep it on all the time. Don’t dwell in it.
8. Maintain your personal hygiene and a clean home, as tempting as it might be to lounge around in PJs all day and let the laundry pile up.
9. Pick a classic movie night to share with family and friends, and discuss it over the phone and via texting.
10. Indulge in a daydream about something fun you’ll do when all this is over – a vacation or just dinner at your favorite restaurant.

Close with something here about how they can be sure to stay in touch with you, get info about your online workouts, etc