Managing stress on a day-to-day basis and envisioning the future during this period of confinement and global crisis can be challenging. It becomes even more delicate when the practice of our favorite sport, which usually helps regulate unpleasant emotions, is not possible. Because the directive is quite clear: STAY AT HOME!

However, we must not let ourselves sink into stress, depression, anxiety, or even psychosis. It is essential to revisit some tools that can help us navigate through this very particular period and even make us more resilient, even without going underwater!

Firstly, it’s important to know that stress has a rather negative effect on our ability to resist various illnesses, and prolonged stress can affect long-term health. This is not about “minimizing” the current events, but rather adopting some “psychobiological” reflexes that are favorable to our overall health.

In the past, researchers considered the immune system as “fixed,” but since the 1980s, the field of psychoneuroimmunology (that would score well in Scrabble!) has unequivocally demonstrated that optimistic and resilient individuals produce more antibodies (Cohen et al., 2006). Moreover, this interaction works both ways. The brain positively influences the immune system, and immune cells positively influence the brain.

In the past, researchers considered the immune system as “fixed,” but since the 1980s, the field of psychoneuroimmunology (that would score well in Scrabble!) has unequivocally demonstrated that optimistic and resilient individuals produce more antibodies (Cohen et al., 2006). Furthermore, this interaction works in both directions. The brain positively influences the immune system, and immune cells positively influence the brain.

In short, on a physiological level, the brain closely monitors immune reactions to ensure they are not too destructive for the body. Similarly, certain systems inform the brain when viruses or bacteria infect the body and influence other systems, particularly the endocrine system. There is thus a constant flow of information exchanged between these systems to protect the body.

During intense or prolonged stress, the body mobilizes “only” vital systems to ensure immediate survival. In this reaction, which consumes a lot of energy, the body sheds “non-essential” functions to focus on the moment. Therefore, digestion, libido, growth, as well as immune response mechanisms, consume energy that could be better utilized in an emergency. When stress is only temporary, like fleeing from a threatening dog, it’s manageable. However, when stress persists (as it might be the case currently), unfortunately, the brain doesn’t distinguish between the dog and the overall environment. It activates “the same defense patterns.” The body weakens day by day, limiting its ability to resist assaults, diseases, or infections.

Here are some tips to improve your overall well-being at the moment and generate a better immune response:

1. Find a quiet place where no one will interrupt your tranquility.
2. Avoid practicing in a bed or any place where sleep can easily overcome you. It’s best to use a comfortable chair. If you prefer, place the chair against the wall to support your head if your neck is sensitive. The posture on the chair should be relatively straight. Keep your back and head straight, feet flat on the floor, and hands on your thighs.
3. Avoid clothing that restricts your breathing (belts, ties, tight jeans, etc.).
4. Don’t rationalize the session (thinking such and such will do such and such!). Let yourself be guided while staying focused on the sensations.
5. Don’t worry if distracting thoughts come and occasionally disrupt your focus. THERE IS NO SUCCESSFUL OR FAILED SESSION IN SOPHROLOGY; the mere act of “doing” is already positive! Additionally, sensations can vary from one day to another during the same session. So, just let things unfold naturally; your body and mind know how to manage on their own.
6. Use headphones if possible to stay “in” the session and limit external sounds.