Trauma is an unfortunate reality for many of us, and its effects can linger long after the initial event. For some, the accumulated stress can leave us stuck in a constant state of fight, flight, or freeze, with cortisol levels soaring and health problems emerging as a result. Often, we're so caught up in the whirlwind of daily life that we don't even realize we're operating in this heightened stress mode until we collapse, exhausted, at the end of the day. But, there is a way to take back control and cultivate a sense of calm: by checking in with yourself throughout the day.

Understanding the Stress Response

The fight, flight, or freeze response is our body's natural reaction to perceived threats. While this response is crucial for survival, when triggered too often or for prolonged periods, it can lead to chronic stress, which is linked to numerous health issues, including heart disease, digestive problems, and mental health disorders. Many people remain unaware of how deeply entrenched they are in this stress cycle until it manifests as physical or emotional exhaustion.

The Importance of Self-Check-Ins

One practical strategy to manage anxiety and stress is to schedule regular self-check-ins. It's easy to get swept away by the demands of work, family, and daily responsibilities, often prioritizing others' needs over our own. Setting reminders, whether through alarms or apps, can prompt you to pause and assess your well-being.

How to Check In with Yourself

During a self-check-in, take a moment to perform a simple body scan. Ask yourself where you're holding tension—perhaps in your shoulders, neck, or jaw—and gently stretch those areas. Stretching can help release built-up tension and improve your circulation.

Next, focus on your breathing. Many of us unconsciously hold our breath or breathe shallowly when we're stressed or overthinking. Fun fact most people hold their breath while scrolling social media, reading emails, or being immersed in work. Taking deep, intentional breaths can help calm your nervous system and bring you back to the present moment. If you notice you're holding your breath anytime though out the day, take a few seconds to breathe deeply and fully.

Embracing Self-Care

Self-care is not a luxury; it's a necessity. By regularly checking in with yourself and attending to your needs, you can better manage stress and foster a healthier, more balanced life. Remember, taking care of yourself allows you to be more present in day to day moments, more effective in caring for others, and taking care of your day to day responsibilities.

By incorporating regular self-check-ins into your routine, you can start to regain control over your stress response and improve your overall well-being. Remember, you deserve to feel calm and grounded. Take the time to nurture yourself, and you'll be better equipped to face each day with resilience and strength.

Reaching Out for Help

If you're in crisis and need support, please reach out to someone who can help. Contact the National Suicide Prevention Lifeline at https://suicidepreventionlifeline.org or call 1-800-273-TALK (8255). You can also reach out to your local emergency services for immediate assistance. If you just need a friendly listener our Life Listening service is available here at https://www.mindmendmentors.com/connect.