As unique as each of us are, are too the circumstances we encounter daily.
How do you ‘deal’ with negative situations? Interesting word that’s commonly used — deal, as if you’re compromising.
Maybe you are. Often when negative things come our way, it’d be nice if we could stop time - but we can’t call a timeout. Instead, you might make a quick decision for a ‘fix’ that provides immediate relief.
Quick fixes. Instant gratification. Nectar of the gods!
Many short term “fixes” can lead to abuses or addictions when relief becomes dependent on them — alcohol, overeating/binge eating, smoking, opioids, cannabis, gambling, social media use, shopping, video games, workaholism, coke, meth, self-harm, codependency in relationships, risky sexual behavior, compulsive lying, hoarding, thrill seeking/risk-taking, self-harm (cutting, picking, hair pulling), etc.
Healthy Coping
There are healthy coping skills that you can practice which provide immediate positive effects without negative long-term consequences. Given the risks of the above list of common coping methods, having a few healthy alternatives could be beneficial. As we explore these options (evidence-based options), think of how you might implement them into your own life.
If there are comments for their place in Toward Wellth, they’ll be shared under each topic.
Deep Breathing - 4/7/8 Breathing
Practice: Inhale slowly through the nose for 4 counts, hold for 7 counts, exhale for 8 counts. Repeat for up to 5-10 minutes, although as little as 2-3 cycles of this process can begin to impact your body (as first published in Stop-Breathe-Be). Here’s a good video that explains the practice further:
How does it work? Multiple body systems - some with a cascade of effects.
Autonomic Nervous System (involuntary bodily function) Regulation:
Deep, slow breaths activate the parasympathetic nervous system (PNS), which counters the sympathetic nervous system's "fight or flight" response - which is often overactive during stress. PNS activation lowers heart rate, reduces blood pressure, and promotes a state of calm.
Deep breathing stimulates the vagus nerve, a key component of the PNS. This stimulation increases vagal tone, improving the body's ability to regulate stress responses. (chanting also stimulates the vagus nerve by vibrating the pharynx and larynx.)
Cardiovascular System:
In addition to the PNS activation lowering heart rate and reducing blood pressure, deep breathing also increases Heart Rate Variability (HRV). Higher HRV indicates a more flexible, adaptable cardiovascular system.
The rhythmic breathing enhances blood flow and lymphatic circulation, potentially aiding in toxin removal and nutrient delivery throughout the body.
Respiratory System:
Deep breaths increase gas exchange in the lungs, improving oxygen uptake and carbon dioxide expulsion. More oxygen leads to better oxygenation of tissues throughout the body and less carbon dioxide helps maintain a healthier blood pH.
Deep breathing fully engages the diaphragm, which massages the liver, stomach, and intestines, promoting better digestion and circulation.
Endocrine System:
Deep breathing helps lower cortisol levels, the primary stress hormone. Reduced cortisol levels help mitigate the negative effects of chronic stress on the body. (This can have a cascade effect to the immune system by lowering inflammation)
Some studies have started to suggest that deep breathing can increase oxytocin release, promoting feelings of calm and social bonding.
Brain Function:
Deep breathing may influence neurotransmitter production, potentially increasing levels of GABA (gamma-aminobutyric acid) and increasing alpha brain wave activity, both associated with relaxation and improved mood.
The focus required for deep breathing can activate the prefrontal cortex, improving emotional regulation and decision-making.
Musculoskeletal System:
Deep breathing promotes muscle relaxation, particularly in the neck, shoulders, and chest, which are often tense during stress.
All of that from taking 5-10 minutes to breathe, with intention and focus!
Toward Wellth Application: Provide quiet spaces with instructional posters/resources on breathing techniques.
Progressive Muscle Relaxation (PMR)
Practice: Systematically tense and then relax different muscle groups, starting from the feet and moving up to the head. Here’s a good training video with solid visuals -
Evidence: A Feb 2024 meta-analysis in the Psychology Research and Behavior Management Journal found that PMR significantly reduced anxiety and improved quality of life in various populations (46 publications in 16 countries!).
How does it work? Also multiple body systems, like deep breathing affected multiple body systems.
Muscular System:
Reduces chronic muscle tension and enhances body awareness and proprioception
Nervous System/Brain:
Similar effect as deep breathing in that it decreases sympathetic activity and increases parasympathetic activity, increases alpha brain wave activity, modulates neurotransmitter balance (e.g., GABA, serotonin) - producing a state of calm and reducing stress hormones. Some of the studies hinted that it may impact endorphin release. Nonetheless, the cascade effect of decreased hormones has an impact on the immune system and inflammation.
Enhances ‘interoception’ (internal body awareness)
Cardiovascular System:
Similar effects to deep breathing - lowers heart rate, decreases blood pressure, promotes vasodilation, improving circulation
Respiratory System:
Decreases respiratory rate, enhances diaphragmatic breathing and oxygen exchange
Gastrointestinal System:
Reduces tension in abdominal muscles and may alleviate stress-related digestive issues
Toward Wellth Application: Integrate PMR into mindfulness based stress reduction routines.
Mindfulness Meditation
Practice: Focus on the present moment, acknowledging thoughts and sensations without judgment. Sounds simple, and anyone can start doing it - although it gets better with practice!
Evidence: Numerous studies support the benefits of mindfulness. A 2019 review in Current Opinion in Psychology found that brief mindfulness interventions can produce immediate positive effects on stress and emotional regulation.
We further covered this topic on this TowardWellth post:
Physical Exercise
Practice: Engage in short bursts of activity like jumping jacks, brisk walking, or stretching.
Evidence: Exercise has been shown to release endorphins and reduce stress hormones. A 2018 study in the Journal of Happiness Studies found that even brief bouts of physical activity can improve mood.
…and previously covered on this post:
Expressive Writing
Practice: Spend 15-20 minutes writing about thoughts and feelings related to a stressful event or general concerns.
… and previously covered on these posts:
Creative Activities
Practice: Engage in simple creative tasks like coloring, doodling, or crafting.
Evidence: A 2018 study in Art Therapy found that even brief creative activities can reduce stress and improve mood.
Toward Wellth Application(s): Provide art supplies and designated areas for creative expression. Provide programming such as guided painting activities, crafting events, and maker events.
Here’s a coloring page you can print out for the next time you need an escape from a negative situation…
(Thanks to J.B. for the suggestion to use ChatGPT/AI to create coloring pages for these posts! For this photo, I used Microsoft Copilot, who might have given us quadruplets all attending the same meditation session.)