What If Recovery Doesn't Have to Wait for Vacation?
Over the years, I’ve asked professionals working in the Criminal/Legal System what helps them most to recover from the stressors of their work. The answer I hear most often is, “Vacations.” And I get it, for many people this is the only time they feel like it is ok to relax. Another common answer I hear is “The gym’. For many people, this is where the stress has a place to go. And also, that is a great place to release! The other common response I hear is that some folks have never considered what their body could feel like without being in a constant state of stress. And all of these responses are okay!
Beach chairs lining a serene beach with palm trees.
People who have researched stress and nervous system regulation often describe our bodies as moving between states of connection, mobilization and shut down. If you are familiar with Polyvagal Theory and the work Stehpen Porges, you may recognize this has the green-connection, yellow-mobilization and red-shut down. You may also recognize this from Dan Siegel's work with the Window of Tolerance- where we may be hyperaroused-yellow, in the window of tolerance-green or hypoaroused-red. In Ayurveda, we understand something similar, that we can be in a yellow state of rajas, a green state of sattva and a red state of tamas. I want to share all of these with you, as you may find one more accessible, relatable or just more interesting. However, all of this to say, none of these states are inherently ‘good’ or 'bad’. They are just our bodies' way of adapting to different environments.
A person looking out through a window.
Here is the encouraging part however, supporting yourself and bringing your body and mind to a more balanced state doesn’t always require a vacation, an expensive gym membership or a major life overhaul. I believe that small practices, repeated consistently over time can make a remarkable difference.
Now the moment we’ve all been waiting for! Here are 3 short practices that you can start today to bring more balance and ease!
Straw breathing. Inhale comfortably through your nose and exhale as if you had a straw between your lips. Repeat for 3-5 rounds. Why does this help? Lengthening the exhale provides a signal to your body that you are safe and can help reduce arousal (it can help move us from yellow to green). One of the most remarkable things about intentional breathing and something yogis have known for thousands of years is this… the more intentional we breathe and the more frequently we engage in the intentional breathing patterns, the more benefits we get. So, it is helpful in the moment and this also builds into something stronger and more powerful. We’re gradually expanding our capacity to remain balanced for longer periods of time.
Tactile Grounding. It's like a fidget spinner but without the fanfare. For this one, you bring together the pads of the thumb and index finger, rub them together as if you are trying to feel the ridges of lines on your skin. Focus on the tactile sensation of your skin touching. Oftentimes, our attention is diverted into many things. So for just a few rounds of breath, can you focus exclusively on the bodily sensation of rubbing your finger pads together. This tactile grounding can help us to feel more present in our physical bodies. A present body is a more balanced body.
Mind dumping. When our work or lives in general feel fast, swirly and maybe even frantic, it can be a really helpful tool to jot down all the things in our mind. No order, no logic, no judgement. Just you, a pen and paper and let all the things out onto the paper. It may be all the things you did in the day, it may be all the things you still need to do in the week, it may be lingering conversations that left you feeling off. Give yourself time at the end of your shift or before bed to mind dump. Let it out. And notice whether things feel a little looser in your mind.
Now here is the beauty of these small practices. They are available to you anytime. You can engage in each one for a few minutes or perhaps you begin to lengthen the time longer on one or on all. You can use these practices at work, at home, or maybe even when you’re driving. Yes, I have done straw breathing while sitting in traffic. There is no right or wrong way to begin. There is simply an opportunity to give yourself permission to slow down, reconnect with yourself, and cultivate a little more balance.
Finally, I want to acknowledge that your work asks a great deal of you. Caring for yourself is not separate from serving your community. Taking care of yourself makes your service sustainable. Thank you for your service to your community.
Until next time, I’m sending many blessings your way.
