Anticancer 7-Day mindset Kickstart
Day 2: The Mind-Body Connection
Welcome to Day 2 of the Anticancer Lifestyle Program’s Mindset Kickstart! Today we’re focusing on the mind-body connection in relation to stress. Learn more about what we’ll cover today in Margaret’s video below:
Let’s get started!
REFLECT
Watch this 1:17 video about the mind-body connection when it comes to stress.
Reflect on whether or not you have any physical symptoms that you can attribute to stress. These can be mild and inconvenient – like tension in the shoulders and neck or indigestion – or more serious, like high blood pressure or depression.
Pay attention to the physical signals your body sends when you are under stress. Do your shoulders tense? Does your heart start racing? Do the muscles in your face tighten? Do you frown or pace? Do you lose the energy to do what’s needed? Do you go numb?
Become aware of stress as you are experiencing it in your body, and notice those physical signals your body is sending.
REVIEW
Once you understand that there is a two-way relationship between the mind and body, you can learn behaviors that can help you adapt and manage stress. There are quick techniques you can use anytime, anywhere, to reduce your body’s stress response in the moment. One of them is the STOP exercise, which you can use to bring stillness to your body.
Watch this 2 minute video to learn the STOP technique:
Another technique is to pause and take 3 conscious breaths. This deceptively simple exercise will increase your ability to take a moment to focus on the present. Here’s how to do it:
- Pause Your Day: Take a moment to stop whatever you’re doing. Find a quiet place if possible, or simply halt your current activity.
- Focus on Breathing: Close your eyes if it’s comfortable for you. Shift your attention to your breath.
- Inhale Slowly: Inhale deeply through your nose. Count to 4 as you breathe in, filling your lungs with air. It may be helpful to place a hand on your belly to feel it rise, so you know you are breathing deeply.
- Hold Your Breath: Hold your breath gently. Count to 7, keeping the air inside.
- Exhale Slowly: Exhale slowly through your mouth. Count to 8 as you release the air slowly and fully.
- Repeat: Perform this cycle 3 times. Focus on the sensation of air moving in and out of your body.
Adjustment for Comfort: If the 4-7-8 count is too long, adjust the numbers to what feels comfortable, such as 2 (inhale), 4 (hold), 5 (exhale).
Frequency: Start by doing this exercise 3 times a day – morning, afternoon, and evening. Gradually increase the frequency as you become more comfortable with the practice.
A third technique is to pause and notice the sensations in your environment, using all five of your senses. What are the sights, sounds, and smells? What are your feet or hands touching? What is the taste in your mouth?
IDENTIFY AND COMMIT
Try each of these techniques. Does one (or more) of them work for you?
Identify which technique works best to interrupt a stressful experience, help you relax and bring you more into the present moment.
Commit to practicing this technique 3 times per day in the week ahead. You can do these techniques anytime, anywhere, when you feel your body signaling stress.
Tomorrow we will define the Anticancer mindset and look at ways it can apply to daily life. Be sure to check your inbox!
Note: If you missed Day 1: Assess your Stress, you can complete it here.
Bonus
Mindfulness 101 WEBINAR: Managing Stress Through Breath
Learn how to increase your mindful awareness, which is helpful in lowering stress during challenging times.