The One Time "Chin Up" is Good Advice

​Your body follows your mind and your mind follows your body.

For example, if you start a walking routine and your mind says “this is too hard. I can’t do it,” your body is more likely to drag and struggle. Or, if you're trying to calm your mind, but your body is in a scrunched up position, it will make it harder to relax.

Some research even suggests that sitting in a slouched position can make it easier to recall negative memories and also increases cortisol (i.e. the stress hormone). In contrast, an upright position is connected with better mood, higher self-esteem, and reduced self-focus.

Take a moment to check in with your body right now.

Are your shoulders relaxed down your back or hunched up?
Is your jaw clenched or relaxed?
Is your tongue pressed against the roof of your mouth or resting at the bottom?
Are you fingers and toes scrunched up or spread out?
Are there any other areas in your body holding on to tension?
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Perhaps you are the epitome of relaxation, but when I do a body scan, I usually identify some tension I did not realize I was holding.
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While you can’t force relaxation in your mind or body (which is why hearing “calm down” or “just relax” is usually unhelpful), we can make it easier for the body to slow down and often the mind follows suit.
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Here are some strategies to try:
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1. Bring non-judgmental awareness to your body

It’s not good or bad what your body is doing. Just notice how it’s doing in this one particular moment and try to be compassionately curious about it.

2. Sit or stand upright with your shoulders back.

Notice your breath. There is no need to change it, but just see what it’s like for your lungs to have more space to breathe when you open your chest and move your shoulders back. If it helps to visualize and create more space, lift your chin up like you are bathing in some warm sunshine. (Hard to imagine right now, I know. ☃️)

3. Reduce stimuli.

If you find yourself visually distracted by things around you, close your eyes, lower your gaze, or find a spot to focus on.

4. Channel your inner Simone Biles and find the victory pose while seated or standing.

Raising our arms in a V-shape gives us a sense of winning and can be a great way to start the day or a good move to slip in before an exam or job interview.

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​5. Do regular body scans throughout the day.

You can check in at regular intervals (ex. every 2 hours), a scheduled time (ex. lunch), or connect a body scan with a regular habit you don’t skip (ex. brushing your teeth).

6. Get some guidance or support

Whether it’s through a meditation app, a yoga class, learning stretches to help tight muscles that are adding to slouching, or committing to check-ins with a friend, there are some great ways to help you become more attuned to your body and help your mood out at the same time.

Here’s to open body postures and (hopefully soon) chins up to the warm sunshine.