It’s 2020 and you’re probably stressed out about something. Or many somethings. Multiplicative intersectional stress. Clinical psychologist Jenny Taitz wrote a short piece for the NY Times about five different techniques you can use to “reset” your stress. These aren’t substitutes for doing the long-term hard work of managing your emotional life, but they can be helpful for moving back into the yellow or green should you find yourself temporarily in the red.
Along with breathing and listening to music, Taitz suggests plunging your head into cold water:
Marsha Linehan, a professor emeritus in psychology at the University of Washington, popularized an exercise in dialectical behavior therapy to regulate intense emotions that involves immediately lowering your body temperature by creating a mini plunge pool for your face. This sounds odd, but it activates your body’s dive response, a reflex that happens when you cool your nostrils while holding your breath, dampening your physiological and emotional intensity.
To do it, fill a large bowl with ice water, set a timer for 15 to 30 seconds, take a deep breath and hold your breath while dipping your face into the water. While this isn’t conventionally relaxing, it will slow your heart rate, allowing blood to flow more easily to your brain. I love watching my clients try this over our telehealth calls and seeing firsthand how quickly this shifts their perspective. Just being willing to do this, I tell my clients as they prepare to submerge, is a way to practice being flexible.
Thanks to Jackson for highlighting these exercises on today’s episode of Kottke Ride Home.
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