Finding C.A.L.M

by Bequi Livingston

In my earlier post about the Jenga Blocks of Wellness, all aspects of health and wellbeing are clearly laid out.  And much like a Jenga Block game, balance is key, especially when it comes to stressful jobs such as wildland firefighting and first responders.  This is when it’s especially important to pay attention to all the aspects, doing your best to practice self-care and maintain balance, even in the face of chaos. 

Due to the nature of these stressful jobs, our autonomic nervous system is often turned to the ON position, creating a constant flow of stress hormones that continually cascade throughout our body.   We don’t get much down time, especially in the height of wildfire season.  This is the time to implement simple strategies that can help your nervous system calm down, even a notch or two.  Because when we allow our bodies to be in full survival mode, it always affects our thinking, decision making and physical abilities, not to mention our mental and emotional states.

Here is one concrete strategy I developed years ago, while still actively engaged in wildland fire. You can learn more about it in my upcoming book, Finding Calm in Chaos:  A Female Wildland Firefighter’s Heroic Journey Through Complex Post Traumatic Stress and Complicated Grief.  It’s easy to use and simple to remember and can help bring your nervous system state from a raging wildfire to a quiet ground fire. 

C = Calming Breaths and Self Compassion

Find yourself in a comfortable, supported position; seated or on your back.  Give yourself a few minutes to settle in, making any needed adjustments.  If it feels safe, you can gently close your eyes, or keep them open with a soft downward gaze, focusing on a single point.  Let yourself be here, fully present, and begin to notice your breath, without changing it, just let it be exactly as it is.  Notice the inhale as it enters your nose, and the exhale as it exits the nose; or the mouth, whichever way your breath is breathing you.  You can bring one hand to your chest, if that feels right, to feel the rise and fall of the chest with each breath.  Now, begin some easy Calming Breaths, by inhaling slowly through your nose to the count of 4; pause at the top briefly, then exhale slowly through the nose to the count of 4.  Repeat 3-4 times and then return to your natural breath.  Once finished, place on hand over your heart, or both hands over your heart, saying any words that you need to hear in this moment.  It could be one word, a string of words, a prayer a mantra; whatever you need to tell yourself in this moment.  Notice how that feels?

A = Anchoring with Awareness

Whatever position you’re in, bring your attention to your full body.  Are you comfortable?  Do you feel support beneath you?  Do you need to make any minor adjustments?  Begin to notice what you hear?  See?  Taste? Smell?  Feel?  Situational Awareness.  Begin to notice where you body meets the surface, you’re on; feel your feet making contact with the ground, your butt if seated, your back, arms and your head.  Notice each of these points as if anchored into Mother Earth, helping to ground you.  How does this feel?

L = Listening to your Body with Love

Here you can begin to listen to what your body and nervous system is telling you (internally and externally).  Are there any emotions coming up for you?  Do you notice where you feel them in your somatic body? (butterflies in your stomach, tightness, tenderness, discomfort).  How is your body feeling as you do a body scan from head to toe checking in with each body part.  Notice what’s present and breathe into any places of discomfort.  Also notice if you feel uncomfortable sitting in stillness and silence?  What about your mind, what thoughts are popping up for you?  The ‘Monkey Mind’ as it’s called, the busy mind that is trying to distract you.  When those thoughts pop up, acknowledge them and then place them aside, coming back to noticing your breath and your body, over and over again.  This is the practice of mindfulness.  Notice your internal language and what you tell yourself.  Is there shame?  Is there criticism?  Just notice and come back to the breath and body.  Now you get to talk back to those thoughts with loving words.  Talk kindly to your body, thanking it for all that it does to keep you safe.  Notice how that feels? 

M = Movement (Somatic) and Mindfulness

Now begin to bring in small, simple movements that feel good; such as wiggling your fingers and toes, neck turns, shrugging your shoulders, big stretches, yawns, arm swings, butterfly hugs, or tick tocks with the knees bent.  Let your somatic body unwind and release some of the stress and tension, with mindfulness.  Being present with everything you are experiencing, even if uncomfortable.  Once ready, let yourself settle for another minute, with open eyes look around your environment, taking a few more breaths and slowly returning to your day.

It's amazing how such simple steps can help minimize stress and release stress hormones that are circulating through your body.   Feel free to make this your own practice, taking what feels best to you and leaving what doesn’t.  May you be healthy, may you be happy, may you feel joy in your heart, and may you be safe.