Webinar Resilience & Stress Management in Emergency

Scritto da il 4 Aprile 2020

Do what you can, with what you have, where you are!

In this moment of emergency, understanding how to activate our resilience is a responsibility that can allow us to rediscover our creativity and our lateral thinking.
We have often all hidden behind the excuse of not having enough time. The reality is that we have often given priority to other things. Coping with a collective emergency phase like the current one means being more aware of our emotions. The big risk at this stage is to divide emotions into positive and negative, while emotions such as anxiety, restlessness, helplessness, anger have an incredible importance, as they are the direct doors that open to our intuitions, our creativity and our resilience.
Here are the steps to manage emotions and raise our resilience:
1) recognise the emotions and give it a name;
2) locate them physically (feel the part of your body where these are most present);
3) transformation: to realize when they change.
Raising the emotional awareness means to raise the metapercitive capacity: that is, the ability to observe ourselves as if from outside, one of the most requested skills today at an international level.

We can take this period as an opportunity to learn more about ourselves and dedicate some of our day to create an action plan that can benefit us, as individuals, as well as the people we are sharing our life with, in person and/or remotely and even for the ones that are self-isolating for a few weeks.

The Your Body Knows method is a stress management method built together with the greatest champion of all times, in the martial arts of kick boxing, Giorgio Petrosyan and with many other sports, business and social professionals.
The focus of the method is to identify those actions that allow us to discharge toxins and recharge batteries through practical and daily activities.
This is why in the booklet you will find targeted stress management benchmark actions for each area of the body, for example the more contracted, which has been built collecting experiences from thousands of people who have worked with me over the years.

The great risk of this period is to somatize unheard emotions on the various areas most sensitive to emotional flow and certain automatisms and recursive habits:
– back
– colon
– heart
– head
– stomach

To nourish our immune system, it becomes essential to work daily on some specific points:
– body training
– feeding
– writing
– reading
– cleaning
– order
– remote work management
– sleeping
– making love
– etc.

In general, it is essential to find ways to feed one’s passions, especially in this moment of emergency, through daily and constant work.
A practical and simple step that each of us can take is to realize whether we are breathing or not.
Being in apnea means depriving our body and blood of oxygen.
When we realize that we are in apnea, we can start breathing again, even if labored.
We need to work on our internal dialogue and lower the level of judgment to raise self-directed empathy.
The risk of distraction, even at home, is very high. Being able to start and finish an action without being interrupted is increasingly difficult and yet it is necessary to nourish our well-being.
Every morning we do write our action plan, ranking by priority, and in the evening we check whether we have respected it or not, using the NYET (Not Yet) technique: instead of giving violent feedback, as I am the usual …. I can say I haven’t been able to do this yet. What new behaviours can I implement next time?

Resilience Work Your Body Knows
Michele speaking while Giovanni shows

Warm Up
Jumping open legs & arms
Wrists & ankles work from tai ji chuan work (it is a form of Chinese martial art with dynamic meditation components)
Jumping the rope (if you don’t have a jumping rope, or where you are there is not enough space, it is fine, just visualise the rope, hold it in your hands and start with small jumps at your pace). If this is the first time you are doing this exercise take it easy and remember that it is not a competition, do it at your own pace.
Head warm up (also here, very important that you start with very small circles, a few clock-wise, remember to breathe, try not to block the air flow, if you feel any area that is more tense, take it slowly, small circles and breathe. Change side anti-clock wise)
Shoulders warm up
Hip Bone (try to keep your head and legs in the same position and start with small circles on one side)
Knees warm up
Legs & feet warm up

Punch and kick in slow motion jumping
Abs crunches (or curl-up)

Shadow boxing example

Stretching & Yoga asana (every exercise lasts 25/30 seconds)
Cat cow position
Downward-Facing Dog position (if you haven’t done it before, also this might be quite challanging)
Cobra position
Child pose (you can try to take your sit bones towards the heels, if you can’t reach don’t worry, take it to your time, don’t push to much, remember it must not hurt, listen to your body and stretch based on your flexibility level)
Child position

Tailor made. In this phase, we would like you to take a few minutes to have a look at the booklet you’ve received and identify the areas of your body where you feel more tense.
A good exercise is to try to scan your body from head to toes and visualise with your mind the part you are scanning, feel free to give a gentle movement to the part.

(feet, ankles, calves, knees, hamstrings, the pelvic area, your hips, moving up towards our belly, our lower back, rib cage, our chest, shoulders, arms, elbows, wrists, our hands and fingers, our neck)




the main stress indicators are:
– apnea
– sleeping difficulty
– irregular feeding
– little sport activity
– lack of self-care
– too much time spent on social networks
difficulty concentrating
– easy to get distracted
– too recursive fatigue
– looking out for excuses and alibis
– lies.

The actions to be done to work on resilience and stress management in an emergency are:
– do targeted sports activities even from home
– if possible start something and finish it
– tell the truth
– working on self talking
– use a logbook to write down the most recursive emotions of the day specifying where you feel them
– feed the passions: paint, read, sing, play
– healthy eating: reduce white things: sugar, flour, salt, milk in particular for example
– don’t spend too much time on social networks
– make love
– call friends on video call
– clean and tidy up at home

We are approaching the end of this brief webinar, but this is just the beginning for all of us to start acting and tailoring an action plan that is most suitable for our needs and spaces based on the YBK method.

Obviously, in 45 minutes, you will not solve the challenges that you have been facing until now. Even if you did attend with attention these 45 minutes, you will not heal your back pain and from tomorrow, you will probably not be ready and free to do a long jump or run a marathon. Do not think that all the negative emotions that you might have experience in your life, and in this period of emergency will disappear in one instant. This is not the point of the YBK method, which is not bringing a magic formula to transform your life.

What this method brings instead, is a lifetime project proposal that you can decide to lead by yourself. If this method is applied regularly, with discipline and with a clear objective in mind “of improving the quality of life”, it will help everyone to start a process of self-awareness, to re-connect with your emotions, to define a practical way of looking after yourself and to find a way to re-balance the energies every day. This applies to now as later on, when finally this period of virus will end.

You are right! It is not easy at all, and it requires constant practice. Both of us, like many others, have experience the pain of severe injuries, hospitalisation, illnesses and acute suffering in our lives. Nevertheless, we are here sharing our practice with you with the hope that this will benefit yourself and the people around you.

Having said that, we wish you a good rest of your day and weeks to come and we are available to receive your feedback and queries that we have not been able to cover in this few minutes together.

I would like to conclude this experience with a sentence that Giovanni always brings in his events:

“if you want you can. All the rest is an excuse!”

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