Improve Emotion Regulation When You Feel Stressed (Part 3)

Instead of going on a run when you feel stressed out, try practicing a mantra meditation.

This is part 3 of 3.

In part 1, I shared information on the anterior cingulate cortex (ACC) part of the brain and how when we experience trauma, it becomes less active. I also give tip number 1, reducing cytokines.

In part 2, tip 2 was about practicing "effortful control", which involves doing activities like puzzles and problem solving games.

Tip 3, mantra meditation. Briefly check-in with yourself to see where you're at physically, mentally, emotionally.

Checking-in gives us a chance to build awareness. This gives us feedback, so after the exercise, when we check back in, we'll be able to sense positive shifts in our bodies and minds.

This creates positive reinforcement when an activity is helpful.

For the mantra meditation, choose a mantra that works for you. You can come up with one on your own, find one online, or maybe in a book.

One of my personal favorites is, "I have everything that I need right now, in this moment."

Repeat your mantra, calmly, out loud to yourself, for about one minute.

You can take a break and focus on breathing for a minute or two, and then return to the mantra.

Go back and forth between reciting your mantra and focusing on your breathing.

Give this a try for about 5-10 minutes and then check-in again to see what shifts you notice.

Do you feel any less tense in your body?

Do you feel a little more calm?

Do you feel more grounded?

Save this tip, so you can remember it and send it to other runners, so they know how to destress some without going on a run.

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