Are you living life in the fast lane? In a better-faster-further mode?
Many people make a mistake here. Because pushing yourself to the limit in the long run is counterproductive. By nature, we are not designed for constant strain or stress. Every living being alternates between periods of high energy and relaxation. The human species often operates in a continuous mode, often for over 25 to 30 years, and the astonishing thing is that we don't notice it for a long time. We only see the damages that come with it much later.
All unconscious and conscious processes are processed by the autonomic nervous system. The autonomic nervous system is divided into the sympathetic and parasympathetic systems. The former regulates fight or flight responses, the latter brings us to rest, calmness, and balance.
If we are on the fast track, the sympathetic nervous system continues to work incessantly in the background. Eventually, usually beyond the age of 50, we slowly start to feel the consequences:
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on a psychological level - we become easily irritable or depressed,
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on a behavioral level - people distract themselves with various consumption items: alcohol, drugs, television, etc., there is an increase in the use of sleeping pills or other medications.
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on a physical level, it begins with a deterioration of the immune system, digestive issues, and potentially leading to heart attacks.
Let's take a look at what happens in the body during a stress response. Hormones like cortisol and adrenaline bind to specific cell receptors on the cell membrane, triggering a whole cascade of messengers. For example, chronic stress can lead to the formation of inflammatory immune cells in the bone marrow. This can eventually lead to heart disease or cancer.
Long-term stress is a dangerous game. Certainly, the human species is highly adaptable, and some people are miraculously genetically protected. However, we should not choose stress as a lifestyle, because the sympathetic nervous system works incessantly and unnoticed in the background, leaving its mark.
No animal hunts until it collapses in one go.
Nature relies on both: rest and action. Dual. After each hunt, after strenuous phases, comes an appropriate rest phase. A recharge.
How about you?
Do you take time for yourself, time to rest, recharge?
Or are you not even aware that your battery is pretty drained...?
And this is where mindfulness comes into play. Listening carefully, observing: what is good for me, what is not, how am I feeling...am I very often tired and exhausted? Or annoyed, irritated or...??
Although meditation and mindfulness-based training have proven to be very helpful in coping with stress, many people are stuck in old and unhelpful habits, which can even lead to resistance against meditation.
Here it becomes particularly important to listen attentively and uncover such patterns.
Ultimately, it is a resistance or a denial of a holistic and healthy lifestyle.
The nervous system is a good example of how the system of dual control works.
All processes in which we function unconsciously, involuntarily, i.e., without thinking, are controlled by the autonomic nervous system.
The autonomic nervous system controls organ functions. Involuntariness here means that no one can consciously control the heart, stomach, digestive organs.
The fact that the autonomic system cannot be controlled is only partially true, as observations show that the autonomic nervous system is adaptable when it comes to our thoughts, feelings, desires, and mental activities.
The way we think and live influences the nervous system. And vice versa. Truly holistic.
In terms of mindfulness, wholeness means holistic perception of body, mind, and soul. In the past, we learned separation.
In mindfulness, it becomes possible to overcome separation and feel that everything works as one integrated whole.
Do you want to train your mindfulness, become more aware of yourself?
Observe yourself, ask yourself questions.
-How is your day shaped? Is your day dominated by work, performance, success, or even the fear of failure, fear of loss, etc.
-Or is your well-being a priority, health, peace, calmness, fun, sociability?
-Do you take breaks to meditate, go for a walk in nature, listen to yourself?
-When you sit or lie still, observe if you are preoccupied with the past or if you can be fully present here and now. Grateful for the moment.
This way, your parasympathetic system will also come into play, your nervous system can relax, unwind, and this also means a beneficial phase for all internal organs.
On the previous blog post titled: Come back - mindful steps towards your vitality and health, I have put together some relaxation exercises for you.
In summary:
Practice mindfulness and distance yourself from stress:
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Meditate or find a few minutes of silence to connect with yourself. If you apply breathing techniques (inhale for 4 counts, hold for 4, exhale for 4..), you will quickly connect with yourself.
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Stay active, movement stimulates the vagus nerve, one of the main branches of the autonomic nervous system. An ideal movement practice is yoga. Yoga and the parasympathetic system are friends...:-)
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Seek positive actions, practice the art of living happily.
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Seek support, connect with loving people. Emotional closeness is a very important factor for balance and health.
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Distance yourself from things and people that do not serve you well. Avoid intense, destructive situations.
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Step out of your hamster wheel. This requires a lot of courage but is an absolute game-changer. (Markus Cerenak has written great blog articles on the topic of the hamster wheel. You can find them on his website).
All the points mentioned go hand in hand with the parasympathetic system.
Stay mindful and implement as much as you can.
Take small to large breaks regularly. Recharge times. Vacation, retreats.
In October of each year, I offer the Kraftquellen Rhodos Retreat, which provides exactly such an opportunity for training relaxation and mindfulness.
