Feeling out of control is something most people will experience at some point in their lives. Although disorientating at the time it is part of human experience and can teach us life skills like resilience and help us grow as individuals. However, when a feeling of being out of control is triggered on a regular basis it can really affect our well being.
You may think feeling out of control is an emotional response and ‘all in your head’ so to speak, but actually the impact of this feeling on your physical self can be debilitating. When the stress reflex in your brain is triggered your heart starts to quicken or palpitate, your breath becomes faster and erratic and your muscles prime themselves for action. You feel threatened and are readying yourself for ‘fight or flight’. Although this response is the right one in dangerous situations, feeling like this day in day out can be exhausting and have a negative impact on your health;
- Heightened emotions – You may find yourself being irrational, impatient or even angry, sometimes over the smallest things.
- Illness – When your body is in a state of stress you’re immune system can become suppressed, leaving you prone to illness.
- Sleep disruption – Stress makes it harder to fall asleep and stay asleep, you may find yourself waking in the night.
- Headaches – Stress can trigger and intensify headaches and even cause migraines.
- Overwhelm – the feeling that everything has just gotten too much and it can be hard to see any light at the end of the tunnel.
None of this sounds like much fun does it? But, it is something that can be managed and even controlled over time… If you are recognising any of these physical symptoms and would like to make a positive change, fear not, there are things you can do;
Change the narrative.
How do you to talk to yourself? That inner voice of yours is powerful, the more you tell yourself something, the more you believe it, until it eventually becomes a belief system. So why not use your inner voice in a helpful way? Try this exercise – when sitting in front of the mirror, pick out the things you like about yourself rather than the things you dislike. It doesn’t even have to be physical, it could simply be a personality trait; “I am a good person, I am a loyal friend, I always try my best…” Try and imagine a good friend is there with you, what would they say are your best qualities. Make it a habit to say these things to yourself regularly and hopefully in time you can build on these. Give yourself some words that you can repeat when you feel vulnerable and become your own cheerleader.
Take some time for self-care.
Let’s face it life can be hectic, so schedule some time in for yourself, whether that be an exercise class or a country walk, reading a book, or a nice warm bubble bath. It’s so important to take some time out from your busy schedule, this can help ground you and allow you some time to process things in a calmer way.
Try and establish a good bed time routine.
Sleep is imperative for your mental health. During periods of deeper sleep your brain works very hard at problem solving. There is a lot of truth in the age old saying, ‘sleep on it, you’ll feel better in the morning’. Set yourself a realistic bed time and try and stick to it. The average person needs around 8 hours sleep, so try and ensure you give yourself enough time to rest and recharge. Try avoiding screen time an hour before bed, blue light from tablets and phones can trick your brain into thinking it’s day time, which can make it harder for your brain to switch off when you do finally hit the pillow.
Perhaps feeling out of control is something you have been battling with for some time and you would like to discuss how hypnotherapy can help you take back control. If so, please get in touch.
Keep smiling, Steph :)