I recently had to make an emergency trip to the dentist. I feared I had an abscess and would need a root canal. And my fears were justified, drat the luck!
Ask anyone in my family my feelings toward dentists. Just the mere mention of a dentist and my palms get sweaty and I begin to hyperventilate. I will go to the dentist if I absolutely have to and this time I absolutely had to. So I took a deep breath and trudged on into my dentist’s office. He was glad to see me – it had been over three years!
He examined my traitor tooth with the abscess and delighted in telling me that I needed a root canal. He did try to keep his enthusiasm contained, but I could see it in his sparkling eyes along with the dollar signs. But at that point I really didn’t care. I just wanted the pain to go away. So he put me on an antibiotic and told me to come back in a couple of days and he would “perform the procedure.”
With me, it’s best to “perform the procedure” as quickly as possible. Giving me a couple of days to ruminate over my fate is not a good idea. My poor husband had to listen to me grumble and whine until the dreaded day. To make matters worse, I actually went to YouTube on the Internet and downloaded a root canal procedure since I’d never had one done before. I can now recommend that you DON’T do that!
By the time I got to the dentist’s office that Friday morning, I was nearly hysterical. The video I had downloaded showed the dentist putting a huge (in my mind) blue barrier in the mouth of the patient. There was no way I was going to be able to handle that. But it turned out that my dentist knows me well and had not planned on using the barrier with my procedure. As a matter of fact, he doesn’t use the barriers at all!
Well to make a long story short, everything went well and the procedure was finished within an hour and I was good to go. It all went so well that I was able to take my staff out to lunch to celebrate!
The point of this very personal sharing is that we oftentimes blow things out of proportion. My body has been through a lot. It’s had two abdominal surgeries and two heart procedures, one of which was open heart surgery. And I lived through all that. So in the scheme of things, a root canal should have been a mere blip on the radar. But I made it into so much more.
How many times do we do that to ourselves when it is not necessary? How many times do we stress over something that appears to be insurmountable when in reality it’s like getting up out of a chair? Our mind is a curious thing. And there are ways to keep our thoughts from spiraling out of control like a balloon with the air being released.
According to WebMD the following 10 guidelines can help you get through stressful situations in your life.
1. Meditation, Meditation, Meditation: We’re not talking about sitting on the floor with your legs like a pretzel. Try to keep your mind active on something else. This includes walking, swimming, painting, knitting — any activity that helps keep your attention calmly in the present moment. When you catch yourself thinking about your job, your relationship or something stressful like going to the dentist, experts say to simply let the thought escape, and bring your mind back to the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.
2. Picture Yourself Relaxed: Is your mind too talkative to meditate? Try creating a peaceful visualization, or “dreamscape.” The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your daydream — in terms of colors, sights, sounds; even touch and feel — the more relaxation you’ll experience.
3. Breathe Deeply: Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing, Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.
4. Look Around You: Mindfulness means focusing on one activity at a time, so forget multi-tasking! Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression. Practice it by focusing on your immediate surroundings. If you’re outdoors, enjoy the shape and colors of flowers, hear a bird’s call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it’s made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat.
5. Drink Hot Tea: Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty. Chamomile tea is a traditional favorite for calming the mind and reducing stress. And black tea may be a stress-fighter, too, researchers from University College London report. Participants who drank regular black tea displayed lower levels of cortisol, and reported feeling calmer during six weeks of stressful situations than those who drank a placebo with the same amount of caffeine.
6. Show Some Love: Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives. Studies have also shown that physical contact — like petting your dog or cat — may actually help lower blood pressure and decrease stress hormones.
7. Try Self Massage: When your muscles are tense and you’ve no time to visit a pro, try this simple self-massage technique from Darrin Zeer, author of Lover’s Massage and Office Yoga. Relax, and travel straight to Zen-land.
• Place both hands on your shoulders and neck.
• Squeeze with your fingers and palms.
• Rub vigorously, keeping shoulders relaxed.
• Wrap one hand around the other forearm.
• Squeeze the muscles with thumb and fingers.
• Move up and down from your elbow to fingertips and back again.
• Repeat with other arm.
8. Take a Time Out: Adults need time-outs, too. So when you sense your temper is about to erupt, find a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: Time is always on your side, so relax. The stress can wait.
9. Try a Musical Detour: Music can calm the heartbeat and soothe the soul, the experts say. So, when the going gets rough, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. And you might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.
10. Take an Attitude Break: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling — a vision of your child or spouse, the image of your pet, that great piece of jewelry you’re saving up to buy, a memento from a vacation — whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face.
Incorporating just a couple of these techniques into your daily routine can help you to a calmer lifestyle. So, relax and enjoy life!
Until next time….
Linda R. Pellerin, Executive Director