The Power Pose

Remind your body what it feels like to be in control. Amy Cuddy gave a fabulous TED talk about how body posture influences your attitude, brain and nervous system. Stand tall, legs spread, chin up and with your arms on your hips. (i.e. the wonder woman pose) Make yourself big. Hold the position for two minutes. This position increases testosterone (and courage), while decreasing cortisol. It can help reverse adrenal fatigue and will increase your sense of confidence. Even if you’d don’t feel powerful, fake it. Anytime you have to walk into a situation where you might feel powerless, do a power pose before hand.

Healing the Nervous System

When a physician suggests that a patient get “therapy”, it’s infuriating to the patient. Of course, any suggestion that implies that our pain is the result of mental illness is met with anger, fear, frustration and, in some cases, rage. The problem is that they don’t tell you why it’s important. Programs that can calm the nervous system and ease anxiety can and will help with pain processing. They aren’t suggesting that you are mentally ill. They are suggesting something which has been proven to help calm the nervous system.

EFT should be used on one problem at a time.

Step 1: Identify the issue. What pain or fear would you like to work on. This will be your focus while your tapping. (i.e. I have bladder and pelvic pain).

Step 2: Rate your initial fear on a scale of one to ten, with ten being the most difficult. If, at the end of tapping, your fear intensity has dropped to a 5, that’s a 50% improvement.

Step 3: Pick a phrase that explains what you are trying to address and that you accept yourself despite the problem. “Even though I have bladder pain, I deeply and com- pletely accept myself.”

Step 4: Tap each meridian point seven times as you repeat your statement. As you tap on the meridien, it signals a signal to the amygdala to turn itself off.

• Start at the karate chop point on the side of your hand. Tap 7 times, while repeating your phrase. You can do one or both hands. Repeat this sequence three times.
• Move to your eyebrows, just where the hair begins above your nose. Tap 5 to 7 times and say “Even though I have bladder pain, I deeply and completely accept myself.” Repeat three times.
• Move to the side of your eyes (not the temple) and tap 5 to 7 times. You can do one or both sides at the same time. Repeat your phrase.
• Move under the eye, at the top of your cheeks. Tap 5 to 7 times, repeating your phrase.
• Move under the nose, and tap 5 to 7 times, repeating your phrase
• Under the mouth, tap 5 to 7 times, repeating your phrase.
• Move to an inch below your collar bone, on both sides. Tap 5 to 7 times, repeating your phrase.
• Move to under your armpit, at the bra line for women. Tap 5 to 7 times, repeating your phrase.
• Finally, move to the top of your head. Tap 5 to 7 times and repeat your phrase.

Mindfulness

Is your mind full? Or are you mindful? Mindfulness is physical therapy for the brain and focuses on healing the nervous system. The more calm and peace we teach our brain, the more we react to life stressors with that same sense of calm. Rather than focusing on the past or on anxiety, mindfulness focuses your brain and all of your senses on the present moment. Mindfulness is about being curious, amazed and wondrous about the nature around us.  It is remarkably effective. Research studies have shown that it elevates Brain Derived Neurotrophic Factor (BDNF), the molecule that jumpstarts neuroplasticity and the formation of new neurons in the brain. It also lowers inflammation and increases brain volume.

There are two approaches to mindfulness: active or meditative. She said “Active exercises seem more effective for chronic pain than meditative exercises… In order to get the anti-inflammatory and neuro-regenerative benefits of exercise, you have to actually pay attention to what you are doing.” This can include:

• Breathwork/Singing
• Progressive Relaxation
• Mindful Eating and Drinking
• Swimming
• Creative Arts
• Sense focused touch
• Yoga and qi gong
• Playing an instrument
• Playing ping pong
• Playing red light, green light
• Playing Simon Says\
• Brushing your teeth or any activity with the non dominant hand
• Walking super slowly.