Discharging neuroendocrine dump, mental vs physical challeng

[Connie Brown]

Following with much interest the thread about training styles and how to manage the "adrenaline dump" or neuroendocrine response.

For those of us whose threats and combats come in the boardroom or on stage: what is a good way afterward to come down physically?

There's got to be a better way than sleeplessness or the all-night bar session afterward so common to performers and politicians. or should I say, at least as good a way without the aftereffects.

[Scott Sonnon]

Connie,
The optimal way to recover and rapidly reabsorb any biochemical release is Vibration Training. Vibration (and active exhalatory "puffing" diaphragmatic Performance Breathing) is the animal's natural shedding process of the survival arousal syndrome.

A hard workout, which is simply another way to breath out the stress is my way. I always try to get home and do something even if meeting later to celibrate.

[Scott Sonnon]

Bill,

I agree with you, with the stipulation on the type of "hard" training: not in high or low, but rather moving from tension to relaxation rather than moving from tension to increased tension.

For instance, training in typical bodybuilder style (and I know that you do not do this) reinforces residual muscular tension (RMT) by definition.

RMT predisposes one to endocrine arousal. In martial art, one learns that the CNS cannot differentiate between a perceived emotional/symbolic threat and an actual physical threat. As a result, one becomes biochemically mobilized to handle a threat when anxious for a meeting, facing a belligerent co-worker, or confronted with a pernicious assailant. Over time, either through proper management training or the indirect fortune of adequate coping skills development, one can learn to release rather than dump these chemicals into the bloodstream.

However, since the CNS cannot differentiate between types of tension, the degree of RMT one endures is directly proportional to the degree one is predisposed to the endocrine dump rather than the release. IOW: the greater the RMT, the greater the predisposition to adrenal dump.

Many new readers to CST Forum may still interpret "hard training" in the conventional "burn and pump" (a la bodybuilding's turgid sarcoplasmic slop). So-called "muscle-boundness" in other words predisposes someone to a feedback loop of ever heightening states of arousal. (Everyone should be familiar with the raging iron hounds whose volcanic buttons can be pushed by even driving a mile under the speed limit.)

The reverse is also true. Following a particularly arousing event with certain types of "hard" training can reinforce the RMT (read here autonomic arousal) of the prior anxiety producing event. Autonomic arousal elicits the endocrine release... and thus certain types of "hard" training can actually submit someone to the survival arousal feedback loop which leads to chronic stress, tonic immobility, and PTSD.

Most athletic "burnout" with which I must help clients deal is directly associated to this issue. Most Americans due to such hi-speed, low-drag lifestyles face chronic stress because their exercise programs reinforce and amplify their stressful lives.

I hear you, Bill. It takes damn hard training to discharge and reabsorb all of the biochemical funk. But for the novice or indiscriminate reader, they should be reminded or apprised that all "hard" training is not equal.

[Vbrown]

I have to agree with Bill, tempered with the wisdom of Coach.

When possible, exercise with ballistic, expansive actions. Use a light-ish weight and really work on coupling your breathing with the action. Push OUT the emotional baggage that is weighing you down. Snatches, swings, explosive jumping jacks (start in a deep crouch, hands near your feel). Just something explosive to really move things outward.

Do a few sets of a few reps. Nothing taxing. It's a nice way for your body to use up the chemical soup in a constructive fashion without the residual tension. Us the vibrational drill to come down and ground yourself.

I've found it to help me quite a bit over the past few months. It's never hard enough to interfer with my personal training and it let's me release and have an even keel.

Plus, my wife likes me better when I'm not all twitchy.

Vince

[Chuck Kechter]

"Plus, my wife likes me better when I'm not all twitchy."

Mine too! Funny that. . .

All above is GREAT advice.

I would like to ask a question. One I ask my wife quite often, as she works in the corporate world. There are times she'll come home tied up in emotional/chemical knots due to someone, or some situation at work. And always after talking to her for a while, letting her work through her chemo/emotive cocktail, ask, what is it about this person, or that situation that gets her goat?

Turning it a bit--In other words how did you ALLOW yourself to get there?

No one can make you do/say/feel any way that you don't want to. So why did you allow it to happen. What "buttons" were pushed? Et cetera. . .

Another face of fear-reactivity.

After analysis she always concludes the hows and whys of her bracing, and/or frustration (Emotion/chemical whirlpool), and she works to counter whatever the "cause" was, alleviating further stress.

But the question(s) has to be asked.

For myself, I find, that the older I get, and the more I learn--especially about myself, that I rarely get stressed out from something someone else initiates.

I have found that in the majority of cases where someone (or situation) is actively trying to "get my goat" that it rarely has anything to do with ME--who I am, what I do, how I act, et cetera. And more to do with someone (usually) needing to feel or express their "power" in that particular situation. Recognize that, and that it doesn't affect you in the least, and stress goes way, way down. . .

And on the odd chance that that someone doesn't like me riding the waves of his energy like a cork on the ocean, I know that at the end of the day, I can show him what "real" power is, and light him up like. . .

Well that's enough testosterone for now (another chemical cocktail to deal with!)
:twisted:

Chuck

[Vbrown]

Well said Chuck!! Did our wives go to the same finishing school?

Most of the time, rejection and conflict are aimed at the IDEAS you present (say in the office setting). Not against you, the person. So the feelings of threat (fear reactivity) are all the bits of personal investment you've placed upon your idea or presentation.

On the rare chance that someone is truly being personal, they are usually being passive aggressive in their approach. I will either expose them openly (which makes them uncomfortable) or just move their opinion of me down the ladder of respect....somewhere below that of my fish. When they no longer matter, it's hard to get mad at them.

Vince

[Connie Brown]

On the "how did I get there" it is not so much the slings and arrows of corporate life (which I am old enough to dodge and slither around). It is the "acting for the tribe" activities which can still be very exciting in a positive way and still stir up the soup.

Not always win/lose conflict but performing in front of 3000 people and being responsible for a group. Or prevailing for change in an environment that has lots of resistance. That sort of thing.

[Chuck Kechter]

Connie,

You wrote: "It is the "acting for the tribe" activities which can still be very exciting in a positive way and still stir up the soup."
And: "Not always win/lose conflict but performing in front of 3000 people and being responsible for a group. Or prevailing for change in an environment that has lots of resistance. That sort of thing."

While I think I know what you're saying, in therapy they would tell you (as would I) that you are only responsible for yourself, and your performance, not the group or how the group perceives your performance (easier said than done, I know).

It has been my experience (several years in the IT/computer industry) that a lot of people take on more responsibility than is necessary, needed, and often warranted (this isn't necessarily you--but for the sake of discussion). Unless you are a "manager" of some sort, and your job is setting the guidelines, and overseeing the company, then I would suggest you do your part (the best you can), let others do thiers, and use the "extra" time, energy, and concetrative effort to "better" your life outside of work (Please keep in mind that I don't know your goals in this arena--I'm just blathering. . .) :-).

As for change, I have always believed in "changing" myself, trying to trancend my past performance, and at most "model" for the group. A leader without (direct) followers, as it were. Let them "change" as they see fit, or not, keeping evolutionary science in mind, that if you aren't growing--sophisticating--refining-- "being" all that you can be, then you are falling behind, and will be left in the dust (metaphorically & [eventually] literally).

Great discussion.

Chuck

P.S. Vince, Good point about ideas being shared, though for myself, having an idea I present being disparged is a lot like putting down the air that I breathe, in that the idea has about as much weight, and that I usually have more than one of them (like breath). I personally don't attach too much emotional weight in that way. Now if the idea is made into something "real," and/or concrete and it crashes--well, then, a whole 'nother ball of wax. . .

[JasonE]

This sounds silly, but it works for me and a number of people I've shared it with. This is a very short, fast way to make yourself smile for a moment, which somehow manages to cut that ol' stress down to a more manageable-sized monkey on the back.

It's a simple breathing exercise that requires you to vocalize or subvocalize a simple mantra. Breathe in through your nose on the first line, out through your mouth on the second, in through your nose on the third line, and out through your mouth on the fourth.

"In with the Good."
"Out with the Bad."
"In with the Happy."
"Out with the Sad!" (or Mad, as appropriate)

(Repeat as needed.)

Write it down, try it out, and see if it doesn't help when you start getting stressed.

Happy Holidays!