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DON’T FUEL IT, COOL IT



                                  MANAGING POST TRAUMATIC STRESS

                            Jamie Coulston is a family man, a former boxer and a jeweler by trade. After his older sister Tracy died
                            from cancer, he found himself spiraling down to a dark and scary place. Because of his fighting background,
                            he knew he couldn't stay down for too long. This is when he started to put together his top 10 tips. He has
                            now made friends with anxiety and depression and see them as great indicators as to when he's not thinking
                            healthy. On Facebook, go to his group Don’t Fuel It, Cool It.

            A little science behind what to do when you have anxiety.   4: Accept what's happening by connecting with all of your
            Knowing what's happening and what to do about it helps dis-  five senses. What can I hear, see, smell, touch and taste?.
            sipate the panic.                                    Name them with plenty of detail. This will remind the body of
                                                                 it's purpose and what roll it's playing in the situation. Accept
                         Here's Jamie Coulston's                 what is happening to you, just the same as you accept all
                 TOP TEN TIPS FOR ANXIETY                        your senses. Them more we accept that this is happening the
                                                                 sooner it will pass.
                 AND NERVE SENSITISATION
                                                                 5: Don't think into the future or back to the past, stay in
            1: Tell yourself it's going to be ok, there's no real dan-  the present. The only real things that can ever happen to us
            ger. It all starts with how we talk to ourselves. We are in the   is in the present moment, anything else is only going on in our
            fight flight and freeze response, we have been pumped with   head, It's NOT real, the brain finds it difficult distinguish the
            adrenaline and cortisol, parts of our brain are now searching   difference between imagination and reality, so It's important
            our mind and environment for answers, they need to know   for the brain and body to feel safe in the present moment.
            what's happening. We need to reassure them by giving them a   Stay in the now.
            safe answer that doesn't match the horrendous feelings we are
            having.                                              6: Find humour in what's happening. If the brain and body
                                                                 think it's serious, they will react accordingly, so trick them into
            For example, as if we are excited about something, like if we   a different state. If we're singing or humming, the brain and
            where just told that we had won a million dollars, there's a   body's response will be.... that we're not in that much danger
            good chance our legs would go weak and we would be filled   if we're bring attention to ourselves, and humming, singing or
            with very similar feelings and sensations. We need to reframe   laughter releases feel GOOD chemicals.
            what is happening to us.
                                                                 7: Don't fight it. What we resist persists. Accepted it as
            The chemical and biological process of excitement and anxiety  being just a protection mechanism. Say yes to it. A thought
            produce very similar feelings. It's up to us and our conscious   passes through our minds within seconds, but the chemical
            mind to guide /trick the brain and body as to what is happen-  reactions and emotions that are secreted can last up to two
            ing. Whether it starts in our body or our brain, at some point   minutes unless we keep fuelling them... Try to let it pass as
            the conscious mind has to play it's part and take back control.  naturally as you can, without getting too involved. It will pass
                                                                 and when it does, remember that feeling when it passed.
            The brain and body are only doing their job correctly, they're
            responding to the incoming messages of survival, the fight                    ...continued on page 21...
            flight and freeze response. It's just that they are more sensi-
            tive right now.

            2: Breathe calmly, deeply and evenly. The breath is the re-  Spiritual Services with
            mote control to the body. Breathe in for 5 out for 10 with your
            lips together like your blowing through a straw, and then hold   Laura Beers   Shift your Mind,
                                                                                     Enlighten your Body
            for 5, do this untill you get control back over your body....and        & Connect your Spirit
            you will, I promise. I breathe in for 7 hold for 2 out for as long
            as I can, and just repeat untill I feel good. This puts my body          Psychic Medium,
            into the parasympathetic system, rest and digest, the opposite          Motivational Speaker,
            of the sympathetic fight flight and freeze.                           Spiritual Certified Coach,
                                                                                     Ordained Minister
            3: Think about people or things you love. Love is our most
            powerful emotion and can release oxytocin into our body. Use          In Person, Phone, Skype, Groups, will travel
            your imagination in a positive way and replace fear with love.         321-751-4766 By appointment
            Simple but very effective.                                                   HealYourSpirit2.com

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