Bilateral Stimulation: A Calming Tool for Moms at Sporting Events
Introduction
As a mother, attending your child's sports events can be an exhilarating experience filled with excitement and pride. However, it can also be a source of anxiety and stress, particularly when the stakes are high, or your child is facing challenges on the field. One powerful technique that can help manage this stress is bilateral stimulation, a method commonly used in Eye Movement Desensitization and Reprocessing (EMDR) therapy. This technique can be a valuable tool for calming the autonomic nervous system, helping you stay grounded and composed during those intense moments at sporting events.
Understanding the Autonomic Nervous System
The autonomic nervous system (ANS) is responsible for regulating involuntary bodily functions, including heart rate, digestion, and respiratory rate. It consists of two main branches: the sympathetic nervous system (SNS), which triggers the "fight or flight" response, and the parasympathetic nervous system (PNS), which promotes relaxation and recovery.
During stressful situations, such as watching your child compete in sports, the SNS can become overactive, leading to symptoms like increased heart rate, shallow breathing, and muscle tension. Bilateral stimulation can help activate the PNS, promoting a state of calm and reducing anxiety.
What is Bilateral Stimulation?
Bilateral stimulation involves engaging both sides of the brain in a rhythmic, alternating pattern. This can be achieved through various methods, such as eye movements, auditory tones, or tactile sensations. In the context of EMDR therapy, it is used to help process traumatic memories. However, it can also be a practical tool for reducing everyday stress and anxiety.
How to Use Bilateral Stimulation at Sporting Events
Here are some simple techniques you can use to incorporate bilateral stimulation into your routine while attending your child's sporting events:
1. Tapping
Method: Gently tap your thighs or shoulders in an alternating pattern.
How to Do It: Sit comfortably and place your hands on your thighs. Begin tapping your left thigh with your left hand, then your right thigh with your right hand. Continue this pattern, focusing on the rhythm and sensation of the taps.
Benefit: This can help divert your attention from the stress of the game and bring you back to a state of calm.
2. Auditory Stimulation
Method: Listen to bilateral audio tracks or music with alternating tones in each ear.
How to Do It: Use headphones to listen to tracks designed for bilateral stimulation. Many apps and online platforms offer these audio resources.
Benefit: The alternating tones can help soothe your mind and reduce anxiety, making it easier to stay calm and focused.
3. Visual Tracking
Method: Follow a moving object with your eyes, such as a ball or a pendulum.
How to Do It: Hold an object, like a small ball, and move it from left to right in front of your eyes. Follow the movement with your gaze, keeping your head still.
Benefit: This simple exercise can help engage both sides of your brain, promoting relaxation and reducing stress.
Integrating Bilateral Stimulation into Your Routine
Incorporating bilateral stimulation into your routine can be a proactive way to manage stress, both at sporting events and in everyday life. Here are a few tips to make it a habit:
Practice Regularly: Set aside a few minutes each day to practice bilateral stimulation techniques. This can help make the process more familiar and effective when you need it most.
Stay Mindful: Pay attention to your body's signals and recognize when you're feeling stressed. Use bilateral stimulation as a tool to bring yourself back to a state of calm.
Share with Others: Teach your children and other family members about bilateral stimulation. It can be a useful technique for everyone to manage stress and anxiety.
Conclusion
As a mother, your well-being is crucial for supporting your child both on and off the field. Bilateral stimulation offers a simple yet effective way to calm the autonomic nervous system, helping you stay composed and present during your child's sporting events. By incorporating these techniques into your routine, you can better manage stress and enjoy the experience to the fullest.
