Whether a client comes in for generalized pain, headaches, or anxiety, we frequently begin biofeedback therapy with a discussion of awareness training.
Awareness training refers to a process of checking in and noticing how you are, at this moment in time.
Awareness training helps you recognize and change patterns that contribute to your symptoms and potentially increase your stress.
Awareness training is a very simple exercise with big impact.
Without any criticism or judgement, simply notice, check in with yourself and ask:
- Am I holding my breath?
- Am I breathing rapidly?
- Is my jaw clenched?
- Are my shoulders tense?
- What is going through my mind right now?
- What messages am I giving myself?
Once you identify any unhealthy patterns, you can change them.
Always remember- There is no jugdment and/or criticism with this activity.:
- If you are holding your breath or breathing rapidly, take three deep breaths.
- If your jaw is clenched and/or your shoulders are tense, release your jaw and drop your shoulders.
- If you are being critical and/or putting undo pressure on yourself, stop. Then tell yourself something peaceful and positive.
Remembering to check in:
- Set your phone, i pad, android, and/or computer to remind you to check in. Always choose a soft, pleasant sound for your reminder.
- Place notes or stickers anywhere that you are likely to notice them. Each time you see one, check in.
- Use reminders from your environment, such as, opening an email, the phone ringing, a picture on your desk, a stop sign while you are driving, and so on.
Here is an example of how awareness training works:
Beth (not real name) came in for biofeedback training with complaints of frequent muscle tension headaches that worsen through the course of a busy work day. She feels overwhelmed. Although she frequently receives high praise for her work, she questions her abilities.
Beth began using awareness training:
- She frequently checks in with the level of tension in her body. She notices that her jaw is always clenched and shoulders are tight and painful.
- Beth has also become aware that she tends to breathe in a rapid, shallow manner and often finds that she holds her breath.
- Beth is trying to pay attention to the messages that go around in her mind. She is realizing that many of them are self-defeating and negative. “I can’t do this.” “I’ll never get this done.” “These headaches just won’t go away.” “Everything is just awful.”
Using this information, Beth is learning to replace old patterns with healthier behaviors. At her last biofeedback visit she reported:
- “Every time I notice that my shoulders and jaw are tight, I take a couple deep breaths and release my muscles. I also move and stretch more frequently.”
- “I practice belly breathing as often as I think about it.”
- “When I’m aware of stressful or negative messages I’m telling myself, I stop and say, “It’s okay.” “I’m doing the best I can.” And even if I don’t believe it, I tell myself, “I am calm.”
- Beth has set her cell phone and lap top to remind her to check in every hour.
- “When I hear the chime, I take two deep breaths, relax my muscles, and tell myself, I am calm.”
“I’m amazed by how much this activity has helped decrease my headaches.”
