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