Build up vs break down, Gas vs brake pedal, marathon vs couch potato

 

Part of chiropractic care is finding the homeostatic balance in the body. I had an opportunity to talk with Debra Collins, a local massage therapist, and get her insights of balancing stress during the COVID-19 Pandemic.

How to manage stress during COVID-19 Pandemic?

 

PDB:  As a healthcare provider trained in anatomy and physiology, what are your thoughts on responding to the stress?

DC: I know everyone is under additional stress right now but fortunately we are wired for survival. Our brains and nervous systems are built to help us manage stress and trauma. When life feels threatened our Autonomic Nervous System (ANS) comes to the rescue. There are three response patterns that occur within the ANS that help us regulate our body when we experience fear and they are Focus/Frantic/Freeze:

1. Focus Response is our social interaction of asking for help.
2. Frantic Response is our “fight or flight” response.
3. Freeze Response is our body shutting down to preserve energy to survive.

 

PDB: Some people can self-isolate at home and keep their distance while others are continuing to work but still try and maintain distance from others. What are the potential effects of this isolation and social distancing?

DC: With social distancing taking place around the world, many of us are not able to ask for help, our Focus Response. This pushes individuals into the next phase of Frantic Response. Our fight or flight response is lifesaving but when over stimulated, it can potentially lead to an unhealthy impact in the body. We must learn to connect with our mind and body to prevent ourselves from feeling overwhelmed and failing to thrive.

 

PDB: As a massage therapist you obviously also have a hands-on approach, but with travel and business restrictions what suggestions do you have for staying calm, whether we are staying at home or working?

DC: You can reach your ANS through breath, movement, and touch. Even in isolation, we can stay in a safe and calm state by connecting and calming our nerves.

Breath Two breathing exercises that are easy to learn are 4-7-8 and Box Breathing.

• 4-7-8 Breathing – Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Repeat the cycle until you feel relaxed.
• Box Breathing – Inhale through your nose for 4 seconds, hold your breath for 4 seconds, exhale through your mouth for 4 seconds, then hold breath for 4 seconds. Repeat the cycle until you feel relaxed.

 

PDB: That is great. Many people take the simple act of breathing for granted and never truly breathe most effectively. Learning to use full lung capacity and exercise the primary respiratory muscle, the diaphragm, is even more important before and during a respiratory illness.

I know you are an active person and enjoy sports and teach water aerobics. Do you have other recommendations?

DC: Movement

You are already moving just by breathing. Think about other forms of movement. Everyone’s body is different from mobility, strength, endurance to activities of interest. But the main goal is not to be sedentary.

•  Fun movements include dancing, singing, playing games or instruments.
•  Calming and centering movements include meditation, yoga, and stretching.
•  Cardio and strengthening movements include running, swimming, plyometrics, and aerobics.

 

PDB: Having been trained in massage therapy you connect with the nervous system via the skin, muscle, tendon, and joint sensory nerve endings as well as effect the lymphatic system. What benefits do you see with massage therapy and stress?

DC: Touch

By stimulating your senses and giving yourself a massage treatment, you can help connect, calm, and recover your ANS from stress overload.

• Lotion the entire body after a shower.
• Using tools on the body for massage like a soft brush, rolling pin, tennis ball, handheld vibrator, foam roller, Theracane
• Splashing cold water on your face, taking a hot bath, walking around barefoot on the grass.

 

PDB: Thank you for taking the time today. I hope this is beneficial for many people coping with the COVID-19 isolation. Do you have any other golden nuggets of massage wisdom?

DC: The goal of managing stress during the COVID-19 crisis is to stay connected to yourself and reduce your stress by integrating daily healthy habits of breath, movement, and touch into your life. My hope is to share information that may help others learn to stay calm, positive, and motivated.

 

PDB: How can someone contact you if they have further questions?

DC: Magic Hands by Debra or

checkout the facility at blueskytherapy.net