| You may have noticed a lot of hype in the | | | | that affect all aspects of you life such as |
| media around the race for the Stanley Cup. | | | | relationships, finances, mental health, |
| Teams are facing off against each other in | | | | career, fitness, etc. |
| search of hockey's most prestigious trophy. | | | | |
| Many of these great players have to face off | | | | Step 3: Learn two calming skills |
| against their hidden fears every time they | | | | |
| step onto the ice. What about you? How | | | | Calming your breath: The first breathing |
| effective are you in facing off against your | | | | skill is "natural breathing" and is used |
| fears? Over the course of the next three | | | | whenever you are not involved in physical |
| periods (I mean articles), let me share my | | | | activity. It involves gently and slowly |
| seven-step approach to coping with fear. | | | | inhaling air through your nose and allowing |
| | | | it to fill your lower lungs first. You should |
| How do the mechanisms of fear work? A key | | | | then exhale easily. Natural breathing |
| notion to keep in mind is that your breathing | | | | requires a relaxed attitude and gentle |
| pattern coupled with your thoughts directly | | | | breathing pattern. The second breathing skill |
| affects the body's chemistry to produce | | | | is the "calming breath" and is used when you |
| physical symptoms to protect itself from | | | | feel panicky or anxious. This technique is |
| danger or harm. These physical responses | | | | great for controlling hyperventilation, |
| manifest themselves in the form of increased | | | | lowering a rapid heartbeat and promoting |
| muscle tension, breathing rate, blood | | | | physical comfort. Take a long, slow inhale as |
| pressure, heart rate and perspiration. The | | | | in natural breathing. Fill your lower lungs |
| sensations you feel are designed to happen | | | | first, followed by your upper lungs and then |
| quickly and powerfully to this perceived | | | | hold your breath to the count of "three". |
| emergency situation. Often severe reactions | | | | Exhale slowly, while you focus on relaxing |
| manifest themselves in the form of panic | | | | your muscles in your head, shoulders and |
| attacks. | | | | torso. |
| | | | |
| Your goal is to unlearn this conditioned | | | | Get into the habit of practicing these two |
| response and learn to respond in a new way. | | | | skills on a daily basis preferably 8-12 times |
| The key is in learning how to alter these | | | | throughout the day. All it takes is a few |
| sensations through proper breathing and | | | | breathes between projects, activities or |
| muscle relaxation. By shifting your breathing | | | | situations that may arise during your normal |
| rate or pattern and by helping the muscles | | | | daily routine. |
| relax, you can decrease the effects of | | | | |
| stress. Let's take a look at the first three | | | | Quieting your body: This technique combines |
| steps to facing off against your fears. | | | | visualization with the calming breath. It is |
| | | | one of my favorite calming skills for |
| Step 1: Change your attitude | | | | relieving built up muscle tension. As with |
| | | | the calming breath, slowly fill your lungs |
| Just as a hockey player gets fired up at the | | | | with air and imagine that the oxygen is going |
| start of the first period, you too need to | | | | to re-energize your torso all the way up to |
| focus on adopting a positive mental attitude | | | | your brain. You may even feel a pleasant |
| regarding your fears. Make a point of | | | | tingling sensation as you visualize this |
| accepting and believing that you can gain | | | | positive energy flowing from your core to the |
| control over fear and your body's response to | | | | top of your head. As you slowly exhale, focus |
| stress. If we mentally label a situation as | | | | on the air flushing out all tension, |
| being dangerous or fearful, the body reacts | | | | alltoxins, all worries through your arms and |
| by doing what it is supposed to do, respond | | | | legs and out of your finger tips and toes. |
| physically. The first step to dealing with | | | | Imagine that the air is pushing or stripping |
| fear is realizing that you can do something | | | | all the tension in your muscles. Repeat this |
| about it. You can learn how to develop coping | | | | process several times while you give yourself |
| strategies that will minimize the body's | | | | some positive self talk about how great you |
| natural response to the stress associated | | | | feel with each exhalation. When done |
| with fear. | | | | properly, you should feel rejuvenated at the |
| | | | end. |
| Step 2: Identify your most prevalent fears | | | | |
| | | | As with any new habit, please keep in mind |
| A hockey player that is motivated to become | | | | that it requires both patience in allowing |
| better identifies early in his career those | | | | your body to develop and adapt to a new |
| areas that need improvement. Are there areas | | | | routine, as well as an on-going commitment to |
| or fears in your life that are holding you | | | | practice each calming skill frequently. These |
| back from being the best that you can be? | | | | two calming skills form the foundation upon |
| Take a moment now to make a list of those | | | | which the other four steps to coping with |
| fears that are holding you back from being | | | | fear are built. I'll see you at the start of |
| successful. What do you fear right now and in | | | | the second period as we both face off against |
| the future? Try to identify fears or worries | | | | our fears together. |