Pacific Coast Society of Orthodontists Bulletin Summer 2015 - (Page 53)

Healing Preparing for the Unexpected: Your Emotional SOS Plan, Part II Dr. S. D. Shanti A.T. Still University, Mesa, AZ What can you do when faced with an upsetting situation? The circumstances might involve something "big," like a threatening letter from the IRS, or something "smaller," like a family member or patient who irritates you. In Part I of this column, I wrote about how one's thoughts and emotions are interconnected, thereby allowing a person to manage upsetting emotions by managing his/her thoughts. Our bodies and minds are also interconnected; thus, we can use our bodies to help us more effectively manage emotional challenges. Take a Deep Breath The simplest and most direct path to physically managing your emotions is through your breath. Your breath is an automatic function, but it can also be managed through intention. For instance, you can choose to hold your breath for a moment, or breathe more rapidly or slowly than usual. When you make your breath part of your SOS kit, it is important that you breathe deeply and slowly - ideally through your nose so you are less likely to hyperventilate. Doing so will allow you to breathe in a way that signifies relaxation. (The opposite - short, shallow, rapid breathing - tends to be aligned with anxiety or fear.) When faced with a threatening or stressful situation, it is immediately helpful to just take a deep breath and slowly exhale. Keep doing this for as long as needed. Slow and deliberate breathing can momentarily open up space in which you can think about the situation calmly. Your physiology and minds can be "hijacked" by stressors or fearevoking stimuli, but as long as you keep breathing evenly and deeply, using your diaphragm, and exhaling slowly, you give yourself an edge by reducing the chance of being swept away in a tide of negative emotions. Deep breathing activates the parasympathetic nervous system, the part of our nervous system that helps to restore equilibrium in the face of excitation. Summer 2015  PCSO Bulletin The more you consciously practice this style of breathing, the more it will become second nature. Think of it as a skill that you can practice and call upon in times of need. Your breath can also be used to train your mind to focus on the present moment. By watching your abdomen gently rise and fall, for example, you give your mind something to tether itself to, so it is less likely to run wild with all kinds of annoyances, fears, worries, and "what if's" that can threaten your ability to see things with maximum clarity. Responding Calmly When things go wrong, it's important to be as clear-minded as possible so you can make the best decisions in the heat of the moment. By regularly practicing deep breathing with your full attention, you are training yourself to respond to emergencies or other unexpected situations. In such moments, deep breathing reduces your chance of freezing up in panic or shock, and your body can help soothe your mind, thereby allowing you to more effectively seek solutions to the situation.  S. D. Shanti, DDS, MPH, PhD, CPH is a full-time faculty member at A.T. Still University in Mesa, AZ, where she teaches public health. She is a dentist with a doctorate in clinical psychology and she is the author of the book, The Time-Starved Woman's Guide to Emotional Wellbeing. She offers workshops and coaching on emotional well-being. 53

Table of Contents for the Digital Edition of Pacific Coast Society of Orthodontists Bulletin Summer 2015

Staying Connected in a Large, Diverse Orgainziation
Palm Springs: A PCSO Favorite
Trustee Report
PCSO at a Glance
PCSO Member News
AAOF Report
Special Section on CBCT
CBCT Imaging Protocols Within PCSO Residency Programs
Cone-Beam Computed Tomography in Orthodontics - Benefits of Comprehensive Visualization
Case Report Pre-Treatment
CBCT in Today's Orthodontic Practice
Case Report Post-Treatment
Differentiating Posterior Crossbites with CBCT Volumetric Images
Apps for the Orthodontist
Dr. Ib Leth Nielsen, San Francisco, CA
Dr. Robert J. Bendzak
Dr. Arthur A. Dugoni's 90th Birthday Makes for a Special Alumni Meeting in San Francisco
Preparing for the Unexpected: Your Emotional SOS Plan, Part II
Resident Spotlight
Hygiene: A New Battle for an Old War
Dr. Peter Picard, 1919-2013

Pacific Coast Society of Orthodontists Bulletin Summer 2015

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