As an entrepreneur, a leader, or a business owner, how do you manage stress and anxiety? There were probably times over the course of your career when you woke up with crippling anxiety or fear. And sometimes, you could still be experiencing them now. How do you then come to a place of calm and still keep your sanity?
In this conversation, Kristin Taylor discusses neuroscience and emotional regulation, as well as ways and exercises to help you get to a place of peace, joy, and authentic connection. Blending different elements of neuroscience and emotional regulation, Kristin specializes in helping leaders who are experiencing unwelcome levels of stress and anxiety.
Here are some power takeaways from today’s conversation:
How we’re habituating stress
What emotional regulation means
The importance of awareness
Ways to down-regulate your emotions
How to practice ratio breathing
The benefits of emotional regulation
Why self-compassion is difficult[02:26] Coming to a Place of Calm
Many people try to manage stress by trying to out-think their bodies. But you can’t out-think stress. We need to learn to calm the body and the nervous system because 80% of communication goes from the body to the brain. But we think that our brains are in control so we can just out-think stress. Then we start to judge ourselves and create these narratives and faulty belief systems about our own brokenness.
[04:55] What is Emotional Regulation?
Kristin gives the traffic light analogy where emotional regulation can be green, red, or yellow. The Green zone is where we are emotionally regulated. We are connected to our values, joy, presence, and spontaneity. Through techniques like breathwork and other nervous system drills, we need to get back to that place. But due to the demands of our lives and this habituated stress cycle, we are either in yellow or red.
Yellow would be things like being stressed about the traffic or you have all these emails to read through or deadlines to meet. Yellow is when you say "I have to" and it feels like the weight of the world is on your shoulders.
When you get into the red zone, it's called burnout, if it is sustained for a long period of time when it's not meant to be. It's that feeling of struggling to find the energy and you're in a sense of overwhelm. In this zone, you're being dysregulated. It impacts mood, energy, and the part of the brain we are operating from. And we want to be operating from the prefrontal cortex, the most evolved part of your brain. But if we are in either yellow or red, "I have to" or "I can't," we are operating from the amygdala or limbic system, the most primitive part of your brain.
[09:03] Ways to Down-Regulate Yourself
The first step is awareness. You have to acknowledge it and give it a name. Whether it's stress, anguish, fear, or anxiety, acknowledge it and see if it's yellow or red. It's not who you are, it's just a state of being. It's not a trait of who you are. It's simply something you are experiencing.
The next thing is to breathe. There are specific ways to do that and one of them is through ratio breathing. When we inhale, we’re upregulating. It’s the “fight or flight” mechanism. Then when we exhale, we’re down-regulating. It’s the “rest and digest.” In ratio breathing, your inhale is shorter and your exhale is longer. Mindfulness is sustained moment-to-moment awareness and asking yourself what you're feeling, what you're thinking, and what is your belief.
www.kristintaylorconsulting.com