From Panic to Peace

There’s a wonderful relaxation technique I like to use when my life appears to be spiraling out of control. All it takes is a simple positive, personal phrase to refocus my attention on my competence, capability and potential for restoring my healthy perspective again.

The exhausting demands of family and work, the grueling stretches of disappointments and setbacks and the reality of a disturbing economy can easily set us all in a tail spin. However, this technique can rewire your brain to reduce the anxiety and alter the flow of your body.

Plus, it is effective for everyone. Herbert Benson, MD, director emeritus of the Benson-Henry Institute for Mind Body Medicine in Boston, prescribes this relaxation technique to his patients to reduce everyday stress and worry.

Here is what you do:

1. Find a meaningful, positive phrase that is ingrained from life experience or a phrase that is borrowed from a favorite book, movie, inspirational leader or mentor. I like to say, “All is well in my life.” For some reason, that phrase helps to remind me of all the good I have going for me.

2. Next, as you breathe, repeat the phrase as a mantra on the out breath. If your mind should wander, just take notice without judgment or reaction to your thoughts and gently go back to repeating your phrase.

3. Continue doing this for more than 10, but less than 20 minutes a day. The best times are in the early morning or late afternoon before dinner.

4. According to Benson, by breaking the train of everyday negative thoughts, you are counteracting the harmful effects of stress. Don’t worry if you are achieving a deep enough level of relaxation. It will work regardless.

5. Any condition made worse by stress will be made better, because the relaxation that comes from repeating your phrase, actually changes the substance of your body. Dr. Benson says that you ultimately change your genes’ expression.

With practice, this technique becomes easier and the results are more obvious. You will find you are handling difficult situations with less stress, coping with the trials of everyday burdens with less effort and responding to negative experiences and obstacles with a healthier, more positive mindset. When you feel like you’re on the verge of quitting, propel yourself forward by using your special, uplifting phrase as your mantra toward peace and serenity.