Mental Health Awareness Month
Mental Health Awareness Month was founded to create awareness of mental health conditions, educate people about mental health, and help facilitate increased advocacy for those struggling with a variety of mental health conditions. When thinking of mental health awareness, there’s a possibility many of us may think only of serious mental health conditions and dismiss how daily life events impact every person. Like many things, mental health exists on a spectrum, and all of us have mental health that needs support to continue living balanced lives. One such area that every one of us can experience is an over-activation of stress triggers. If our stress responses are activated in anticipation of future events, in reaction to past events, or frequently due to small stressors over time, that can cause great harm to our mental and physical health.
In his book, Why Zebras Don’t Get Ulcers, Robert Sapolsky discusses the impact stress can have on the neurological system and, overall, on every part of our bodies. In short, while zebras may inhabit the same space as the lion, their stress response does not engage in the mere presence of the predator; instead, they wait until they are actually in danger. In contrast, humans tend to engage our stress response in anticipation of events that have yet to or may never happen. As a result, we are increasing our likelihood of experiencing a myriad of health issues, increased anxiety, and overall lower quality of life. The good news is that we are not powerless over our biological systems. Taking time to check in with ourselves and determine if our stressors are real or perceived lions can help. Reflecting inward on the stressor and evaluating if it reflects the intensity we are currently assigning it can help us reframe and reduce our stress responses. In addition, taking part in stress management exercises several times a day can help reset our neurological system and lower overall stress responses.
One such stress management technique is to participate in bilateral stimulation. Bilateral stimulation is the process of alternately stimulating both the right and left sides of the brain. There are several different ways to activate relaxation using bilateral stimulation. The first is called “tapping” where you slowly tap alternate sides of the body while breathing from your diaphragm. You can tap the outside of your knees or your collarbones. Additionally, walking is a form of bilateral stimulation. There is also bilateral music where the music alternates sides if the listener is wearing headphones. While doing bilateral stimulation, it is important to maintain a slow, even pace while focusing on positive imagery or words to help with stress relief and relaxation.
Other techniques, such as meditation, mindfulness practices, and body scans, are all helpful for regulating the nervous system and lowering stress. Many such exercises can be seen on YouTube and are less than twenty minutes long. Search and practice techniques to find what works. Remember, just because something may happen does not mean we need to activate it before it happens!
Written by Alyssa Duncan, Amarillo College Counseling Center
