The Power of Pausing

In the ongoing quest for ways to manage stress, taking a pause is a very effective tool. It may sound unlikely that something so simple can work but the deliberate act of stopping interrupts the stress response and activates the part of our nervous system that brings us back into a more balanced state. The key here is to notice when you begin to feel stressed, or your stress levels have risen another notch. It is the sensations in our body that tell us when this is happening. You are most likely familiar with how your own body responds to stress; you may feel it as a tightening in the chest for example. This is common because the stress response causes our muscles to contract. It also releases adrenaline into the blood stream, which makes us go faster. So, it follows that speeding up and the stress response are inseparable, which is why pausing can slow down or even halt the process.
 
By stopping for a moment, we allow our body to start ‘downregulating’ our stress response.  There are other benefits too, that result from taking a pause. When we slow down, we become less reactive, we can think more clearly, which improves our decision making and as a result we are able to relate better to others. 
 
Noticing that we are speeding up is the most difficult part of this process, especially if we are fast-paced by nature. However, it can be learned and like anything new, the more we practice it the better we become at it. So, if you decide to give it a go…

1. Notice when you start to feel stressed. 
2. Deliberately stop what you are doing. 
3. Notice what is around you: the sky, objects in the room, a smiling face etc.
4. If possible, focus on body sensation. Feel your feet, notice your breathing or any part of your body that feels okay. In other words, a part of your body that is not in discomfort or pain. This reinforces the pause, as paying attention to body sensation also helps ‘downregulate’ the nervous system. Please note that if you have unresolved trauma in your history, it’s advisable to avoid focusing on body sensation. Instead place your attention on something in your surroundings that is pleasant, or at least neutral. For example; trees, sunshine through the window, a pleasant smell - coffee. (if you like coffee!)

 
The great news is that we only need to do this for one or two minutes. You can set the timer on your phone if it helps. Believe me even one minute will feel like a lot longer.  So, I invite you to give this a try. Most importantly, I should add that the stress response exists to keep us safe, so if you find yourself in a threatening situation do not try to halt the process. Make full use of the energy and speed in your system to propel you away from danger to safety.