By Michele S Jang, PT
Giving a child a “timeout” can be effective in decreasing various problem behaviors, such as temper tantrums. Timeouts are not only good for kids, but they’re also good for adults. Have you ever been so frustrated, angry or fearful that you lost the ability to think or rationalize? If you’ve ever been in that state, have you ever felt that if you stayed on course, you could cause harm to yourself or others? This is the perfect time to take a “timeout”! When we’re in such an emotional state, we stop being able to rationalize. Our heart races and the structure in the reptilian part of our brain, the limbic system which is involved in fright, flight or freeze survival behaviors, kicks into hyper drive.
Some of the benefits of taking a timeout include calming down, lessening intense emotions, and allowing one self to speak from a rational versus reactionary position. Timeouts don’t need to be when you’re emotionally charged. Timeouts can also simply serve as a time for reflection.
Here are some helpful hints for taking a timeout:
Create space by removing yourself from the situation or person you’re being triggered by. Move to a space where there is not a lot of noise or outside stimulation. If possible, turn off your phone, computer monitor or radio.
Give yourself at least 5 minutes. Twenty minutes to an hour would be best.
Breathe – take several slow deep breaths. Close your eyes. Relax your shoulders.
A familiar modern term for a more formalized timeout from stimulation is called… meditation. The constant bombardment of emotional, intellectual, and physical input from our hectic lives results in ongoing high levels of stress. Meditation is an effective tool to release accumulated stress in our bodies. Meditation also results in these positive health benefits especially if practiced on a regular basis:
Reduces stress
Improves mood
Increases productivity
Lowers blood pressure
Augments your immune system and reduces inflammation
Improves ability to handle pain
So just like kids, we can also put ourselves on timeouts. Remember, you don’t have to be in a negative state to take one. You can simply take a time out or meditate just for the positives benefits of doing so. I’ll see you next week. I’m going to take my own healthy timeout now.
Michele S Jang, PT is a physical therapist who likes to look outside the box. She has been a physical therapist for over 20 years and has extensive training in manual therapy or the use of hands to help rehabilitate the body. Michele has been an instructor both in the United States and abroad. She offers Free Consults on Tuesday afternoons. Michele also has a team of therapists at Spirit Winds who offer an array of expertise on exercise, fall prevention, foot and shoe assessments, body mechanics and proper breathing technique to increase awareness and healing. Michele can be reached at 805 543-5100 or .
