Meditation to calm your anxiety in 15 minutes
Don't forget your nervous system
A study was recently conducted in the US in which it was observed that 42% and 61% of IBS patients referred to a tertiary medical center had associated mental disorders And most of them suffered from depression and/or anxiety. It's very strong; we have everything, and we're more depressed inside than ever. In the end, an inflamed gut can also inflame our brain, and constant emotional and physical stress also harms our digestion.
Sometimes it is impossible to get out of that loop, that stress, even if I know it myself. There are days when anxiety gets the better of me . I need to stop, I need to cry and get it all out, I have trouble sleeping if I've pushed myself too far.
Helping people is very rewarding, but you definitely carry a tremendous emotional burden if you're an empathetic and sensitive person. I find that when I listen to a patient tell me how they feel, it runs through my body how they feel, as if I were feeling it myself. It was so much that I had to learn over time to put up a bit of a barrier so it wouldn't affect me so much. And above all, taking even greater care of my emotional health; relaxing is part of the job.
Many healthcare professionals, overwhelmed by their workload, also suffer from digestive, hormonal, and immunological problems. We are not immune to the frenetic pace.
That's why I'd like to share with you, whether you're a healthcare professional, a patient, or just looking to relax, three tools that really help me relax. And no, I'm not going to tell you the typical ones like doing yoga or breathing like that without instructions, because I know many of us put it on our to-do list and end up not doing it, or it even makes some of us more nervous, especially if we're not practiced at meditation.
- Going to a library and reading book titles: browsing through all the sections, skimming through descriptions and titles allows me to disconnect from the screen and think deeply about which book I need most right now, asking myself where that nervousness might be coming from and what area of life (love, finances, friends, etc.) I should pay more attention to. Maybe you'll even buy one, or not. What better idea than to read a book on philosophy, for example, instead of endlessly scrolling.
- Put on some music and dance with your eyes closed: Wear comfortable clothes, or even without them. You can start by simply shaking your body, swaying, without judging whether you're doing it right or wrong. You can accompany this with nasal breathing, inhaling through your nose and exhaling through your mouth, letting your jaw relax. I do this between sessions and it works great for me.
- Find a mandala online, print it out, and color it with pencils. Yes, go back to your childhood, to your inner child. You'll see that it connects you with those feelings of when you didn't have responsibilities or so much worry about the future. There's a lot of evidence regarding art therapy and its benefits for the nervous system. P.S. You don't even need to know how to draw.
I'd like I'd also like to give you this audio recording I recorded for you : a short relaxation practice that's been working really well with our patients lately; it definitely relaxes me a lot. If you have a moment, I'd like you to listen to it in loose clothing, in a comfortable place, lying down, sitting, with your eyes closed... however you like. Access the meditation here .
Just recording it has relaxed me a lot 😊.
Please, I'd love to hear how you've been feeling: feel free to send me a direct message on Instagram if this has helped you and you'd like more posts like this.
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