قم بتحميل هذا المقال بالعربية (PDF)*This article in ArabicIf we cannot take control of the stressors, we can control the impact of our own fight and flight reactions, especially as time passes and stressors persist.
First of all, the fight and flight reaction is a physical reaction. So, the first way of helping ourselves, is, to get into physical activities. This is why in normal life so many people get hooked on going to the gym, because any physical activity, especially if it includes the big muscles, relieves tension built up in the body and sets free “happiness hormones”, like oxytocin. You may have the same effect by doing heavy housework, gardening, or farming. In situations which ask you to stay at home, you might choose furniture to do some weightlifting, skip ropes, or adhere to an online home gymnastics programme.
The second most effective tool is to do some relaxation techniques. If your muscles are relaxed, you feel also mentally relaxed, which might make you less anxious and improve your sleep. A good tool to achieve physical and mental relaxation is a combination of deep breathing, progressive relaxation exercise, and imagination.
A third, new and very effective tool is TRE (Tension and Trauma Release Exercises). TRE is a collection of 7 exercises which can be done by nearly everybody. The exercises remind the human body to remember its genetically encoded natural self- healing mechanism to shake the stress out of the body through tremoring. People who undergo severe stress and trauma tremor spontaneously all over the world, independent of the culture they live in. TRE uses the tremor technique in a controlled and safe way, to shake the stress out of the body. More information is available on the website of the TRE for All organization (www.traumaprevention.com)
On the psychological level, we can train our brain, that spontaneously looks out for dangers, to switch perspectives and look at the situation’s hidden chances as opportunities to try some new things. Also, our brain tends to be preoccupied with what stresses us, has difficulties to snap out of this obsession and think of problems that can be solved. For this purpose, it is very important to have access to all relevant, scientifically founded information that helps with practical problem solving. Finally, we need to accept the stressors that we cannot change. Much emotional pain people inflict on themselves, when they aspire to control their lives, when in fact they cannot.
On the social level, it is important that we don’t feel alone in facing the stressors. Fortunately, everybody is in the same boat in the Corona pandemic.
Talking and listening to neighbours, family members, and professionals, either in reality or virtually, is of utmost importance, exchanging relevant information, giving each other practical tips, or just trying your best to understand the difficult situation that everybody is currently in.
The next article will give a detailed instruction of how to relax.