The Lighter Side of Transformation

with Lisa Wessan, LICSW

Pandemic Retreat Tip 3 – Shifting from Victim to Victor with the 2-2-2 Method of Transformation

Instead of feeling trapped inside your home or apartment, what if you started to see this as a temporary retreat? Can you turn this victim consciousness into a victorious consciousness?  What if you are being called to live, move and have your being refined in an enclosed space for a few months to evolve to a new level of consciousness? 

This appears to be a global retreat.  We are all being called to stay home and go within, on many levels.  The only real choice we have on this Earth is HOW WE RESPOND OR REACT to stress and crises. Moment by moment…victim or victor?  With ease or anxiety? We choose, again and again.

Go inside

I’m not going to list or catalog all the ways you can go inside…because you are smart, and have been aware of mindfulness techniques, prayer, contemplation, meditation, relaxation techniques, Reiki, yoga and much more.  There are many paths up that mountain to deepen your awareness, increase your insight and have more inner peace.  I’m just here to remind you of what you already know.

“Lisa, I know nothing about going inside myself.  Where should I begin?”  When I hear this,  I often invite my DBT Skills Students to use my 2-2-2 Method of Transformation.

What is the 2-2-2 Method?  The broad brush here is you spend two minutes connecting within, two minutes reading something inspirational and two minutes writing.  You can do these in any order. To feel successful and build momentum,  set a timer for six minutes each day for your practice.  If you stay in the process for six minutes, you’re good, even if you don’t tap each category perfectly.  The idea is to set your intention and do the best you can. 

Meditation:  Spend approximately 2 minutes sitting quietly, doing some kind of paced breathing.  During this time, consciously  seek to access your inner Wise Mind, Higher Power, Ha Shem, Christ Consciousness, Allah, Great Spirit, Buddha Nature, any label will work that is meaningful to you.

Reading: Spend approximately  two minutes reading from a personal growth book, inspirational  literature, Scripture, angel cards, your DBT book or whatever devotional or uplifting material you have handy.  If you have no inspirational literature, this will be a fun shopping trip for you.  Ask around, especially if you know someone who you admire for their mental and spiritual wellness.  See what they are reading. Take a risk and read it too.

Writing:  Finally, do two minutes of writing (in your journal or DBT worksheet).  You can just write what you are observing in your mood.  My favorite format for basic brief journaling is to write a fear list, do a quick brain dump and just get it out of your head onto the page.  Then make a gratitude list (6-10 items or so). Then make a to do list. Then if there’s still time, freestyle and just let it rip. See what comes out of you.

The 2-2-2 Method gives you a structure – but it is flexible – again, you can do these tasks in any order.  If you do this daily practice, this will help you advance and make a big difference over time.

If the timer goes off and you want to do more, that’s fine. But the six minutes a day minimum will be great for building momentum here.

Gentle Note: If you’re too busy to invest six minutes/day on your personal evolution, you are too busy. Dial down your Netflix, YouTube, Videogame and other streaming activities.  You are worth it!  Just six minutes/day will compound over time and create amazing changes in you and give you a life worth living.

Also, do NOT try to do this perfectly!  Allow some wiggle room on the 2-2-2 precision. It’s not exact, although sometimes it can be.

The 2-2-2 Method will give you a satisfying structure to add to your day.  Truly, this is such a good time to start a 2-2-2 practice and build from it.  Over time, you will see this move to longer sessions, and will feel deeply nurtured and empowered by it.

In closing, I appreciate Lynn Ungar’s approach to this pandemic…

Lynn Unger poem PANDEMIC

Stay safe and well,

Onward and Upward, 

Lisa Wessan

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Coronavirus Retreat Tip 2 on Distress Tolerance Skills

Stay Home Stay OM

We are all struggling to feel safe, stable, useful and effective during this pandemic challenge. I know for sure that when I feel peaceful and useful, everything else falls into place.

Feeling peaceful and useful is the foundation for a great life…trying to be “happy” or “ecstatic” all the time is worthless to me.  Happiness is fleeting, and as much as I love ecstasy, it also does not last long enough. Being peaceful and useful, however, offers long term gains, which often bloom into happiness and sometimes the ecstatic joy of living.

HOW DO WE BECOME MORE PEACEFUL DURING THE PANDEMIC? 

There are many different paths of coping as you trudge up this pandemic mountain, the question is which path works for you.  I suggest you keep trying these methods — and others — to see what works.  Over time you will have a colorful tool kit with many different coping methods that you can use as needed.

Today’s tip has some useful skills for increasing your tolerance to distress and anxiety.  There are two key principles at work with the TIPP skills.

⭐First, every thought becomes a chemical reaction in your body.  Change your thoughts, change your experience of your life. Mind/Body medicine works both ways.
⭐Second, “the issues are in your tissues.”  When you release the stress and toxins in your flesh, bones, muscles, skin, you feel a tremendous mental release and relief.
Let’s start with the empirically verified TIPP Skills  for quickly changing your body chemistry:tipp
Source:  Adapted from Linehan, M. (2015).Dialectical Behavior Therapy Skills Training Handouts and Worksheets. New York: Guildford Press. P. 329.

Let me unpack these TIPP skills and add in my suggestions:

Temperature – you can create what’s call the “The Dive Response” in a few ways.  The Dive Response will lower your blood pressure and relax your nervous system.  Ways to shift temperature include:

  • Set up a bowl of cold water and dunk your face into it for as long as you can hold your breath. Do this a few times, until you feel relief.
  • Take an ice pack, wrap in a towel and place on your cheeks, brow, neck.
  • Hold ice cubes in your hands.
  • Freeze a lemon or orange, and squeeze the frozen citrus.  Provides cooling effect plus aromatherapy.
  • Take a washcloth and moisten with cold water, but it on your brow (better effect laying down.)

Intense Exercise – in addition to the jumping jacks, push ups, running, walking fast, fast dancing, Vinyasa and Ashtanga yoga etc, I recommend the “Cross Crawl.”  You can do this standing up or on the floor.  This is a movement that gets your heart rate up super fast, can be done in place, and in five minutes you will feel the shift and release. It also provides excellent mental stimulation and has been shown to improve memory, creativity and focus as the cross-lateral activity heightens the exchange between the left and right hemispheres of our brains.

“Therapeutically, cross crawl refers to any intentional cross-lateral activity in which you cross the mid-line of the body, such as touching opposite hand and knee or foot.  Performing this movement builds the bridge between the right and left hemispheres of the brain, allowing for electrical impulses and information to pass freely between the two, which is essential for physical coordination as well as cerebral activities, such as learning language, reading, and hand-to-eye coordination.” (Source: https://www.yourtherapysource.com/blog1/2019/06/16/cross-crawl/)

Paced Breathing – Whether you do the “Take 5” method, which is inhaling to count of five, holding for 5 and then exhaling to 5, or any variation of slowed down breathwork, it will work.   The only way to do this wrong is to not do it at all!  When we do this in my DBT Skills Groups, I add on the physical hand movement of placing the dominant hand on the heart area and the other hand on the naval area.  Touching these two power centers (Solar Plexus and Heart chakra) has an additional calming effect.   The body feels more centered and cared for, a sense of compassion flows, and we feel we are doing useful self-parenting in this position.  This is also considered the Reiki I position, which begins a deeply relaxing sequence of psycho-spiritual  events in the body.

Paired Muscle Relaxation – This is when we begin to scan our bodies head to toe or toe to head, and start to tighten and release muscle groups.  This can be done sitting or lying down. It is most effective to inhale, tighten, hold for a few seconds, and then release.   I sometimes like to pair the muscle contractions with cognitive suggestions, e.g. Breathe in harmony, breathe out chaos. Breath in unconditional love, breathe out fear. Breathe in acceptance, breathe out anger.

You can find many free versions of Paced Breathing and Paired Muscle Relaxation at Insight Timer, and all over the internet.   Insight Timer has versions as short as 2 minutes, and as long as 90 minutes for each of these processes. (I also have a few videos on YouTube concerning Body Scans and Paced Breathing as well.)

May these TIPP Skills enhance your Coronavirus Retreat today!

Onward and Upward in good health,

Lisa Wessan

 

Copyright © by Lisa Wessan 2020. All rights reserved.

 

 

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