As we age, our brains undergo changes, and we may experience increased stress, reduced coping skills, health concerns, and feelings of loneliness. These challenges can significantly impact our well-being. Fortunately, simple yet powerful techniques can help us manage these difficulties and improve our quality of life. I was introduced to simple 3 step concept that I wanted to share—Pause, Stop, and Focus—that can decrease stress and sadness, supported by research and practical examples.
The Power of Pause, Stop, and Focus
Research has shown that mindfulness and simple relaxation techniques can significantly reduce stress and improve mood. These steps leverage the brain’s natural ability to adapt and rewire itself, a concept known as neuroplasticity. By consistently practicing Pause, Stop, and Focus, you can positively influence your brain, mind, thoughts, and attitude.
Pause:
Briefly interrupt your current activity.
Take a moment to notice your surroundings.
Become aware of your breath.
Stop:
Identify negative thoughts or feelings.
Acknowledge them without judgment.
Interrupt the cycle of rumination.
Focus:
Redirect your attention to something positive or neutral.
Engage your senses in a pleasant way.
Concentrate on your breath or a calming image.
These steps are designed to be easily integrated into your daily routine. You don’t need special equipment or a lot of time. Even a few minutes of practice can make a difference.
Pause allows you to create a space between stimulus and response, preventing impulsive reactions. Stop empowers you to break free from negative thought patterns that contribute to stress and sadness. Focus helps you redirect your attention to positive or neutral stimuli, promoting feelings of calm and well-being. These can be practiced as a sequence or individually as needed.
Practical Example
Imagine you are trying to learn how to use a new tablet to video call your grandchildren, but you’re finding it difficult, and feel frustrated.
Focus: Instead of dwelling on the difficulty, remember the joy of seeing your grandchildren’s faces or your favorite childhood memory. Focus on one simple step at a time or ask for help. Breathe deeply and remember that it’s ok to make mistakes, learning takes time and practice.
Pause: Stop what you’re doing. Put the tablet down. Take a deep breath.
Stop: Notice the feeling of frustration. Acknowledge it without getting carried away by negative self-talk (e.g., “I’m too old to learn this,” or “I’m so stupid!”).
The Physiological Impact
When you practice Pause, Stop, and Focus, you initiate physiological changes that benefit your brain and overall well-being. These changes include:
Reduced Cortisol Levels: Stress hormones like cortisol decrease, lessening the burden on your brain and body.
Increased Heart Rate Variability (HRV): HRV, an indicator of your nervous system’s flexibility and resilience, improves.
Enhanced Brainwave Patterns: Brainwave activity shifts towards calmer states, such as alpha and theta waves, which are associated with relaxation and creativity.
These physiological changes then influence your brain, mind, thoughts, and attitude. You may experience:
Improved Cognitive Function: Better focus, memory, and decision-making.
Emotional Regulation: Increased ability to manage and regulate emotions.
Positive Outlook: A more optimistic and hopeful perspective on life.
Making it a Habit
Consistency is key to experiencing the full benefits of Pause, Stop, and Focus. Start with a few minutes each day and gradually increase the duration as you become more comfortable. You can practice these steps:
First thing in the morning
Before meals
During moments of stress or frustration
Before going to bed
Remember, even small amounts of practice can accumulate over time and lead to significant improvements in your well-being.
The Good Life
Pause, Stop, and Focus is a simple and effective technique that can help aging adults manage stress, reduce sadness, and improve overall well-being. By incorporating these steps into your daily routine, you can positively influence your brain, mind, thoughts, and attitude, leading to a happier and more fulfilling life. Remember to start small, be patient with yourself, and celebrate your progress.
For more information, call 239-CYPRESS.