Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.

Often attributed to Stephen R. Covey (1932-2012) or Viktor Frankl (1905-1997)

There are numerous factors why the world is currently experiencing more distress than ever. It is possible that the issue is related to work, family, peers, society, environment, or even self-evaluation. Each individual experiences stress differently. An individual may perceive a single event as stressful, while others do not.

Worldwide, many stress management programs were developed. Others adapt to published programs and other try to craft their own to meet specific target or need. In my experience, stress management programs were merely temporary getaway from the stressful experience. However, after the program, I have to face the same stress all over again. And so, the desperation to have another stress management programs and activities never stops.

Nowadays, stress management programs have slowly diverted from the traditional way. Away from mere games and other fun activities that provide temporary relief. There are programs that focus on somatic exercises, yoga, mindfulness, and others. These are indeed effective activities that even Ginhawa use in some of its sessions. However, on their own, it’s just like a new way of doing the traditional stress management program.

The Traditional Stress Management Program I
experienced

I remember the first stress management program I encountered in high school in the late 90’s. The speaker talked about stress, then we had an activity on releasing our emotions, then sharing our experiences, where someone cried, and then we celebrated with a game and socialization. After that, life returned to the way it was before the stress management program. Nothing really changed.

The next stress management program I encountered was a lot better. The speaker talked about stress, like the two sides of a coin. One side is negative and the other side is positive, referring to the distress-eustress theory of Hans Selye (1907–1982). Stress, according to the speaker, was a matter of how to take the experience. Take it negatively, and it becomes distress; take it positively, and it becomes eustress.

The next stress management program I had was a complete waste of time. One of the BPO companies in the country where I worked incorporated it into their Family Day celebration. Our minds were focused on the family day activities, so nobody really concentrated on whatever the speaker was talking about. That was the longest 30 minutes we had. After the talk, we exited the hall to enjoy ourselves while preparing for the games and other events.

The succeeding stress management programs I encountered were pretty much the same as the ones already mentioned.

 My Psychology Journey

This changed when I started my journey as a psychology graduate student at a prestigious university in my place. My perspective on stress management shifted. I realized Psychology has so much to offer to the world. I realized I have been doing things in the past that I only realized were not good for me when I studied Psychology. My journey was eye-opening. I understood what stress is by looking through the lens of psychology. The best experience I had with my succeeding stress management engagements is the sharing of experiences and processing them. The weight of the load in my heart became lighter and after the program, I was able to reconcile with the stimulus, the experience, and myself. However, I also realized later on that sharing stressful experiences does not really work all the time. I will need to explore another stress reduction strategy. Until I stopped because I was already too busy to keep exploring working strategies while there were more pressing deliverables that I needed to prioritize (in studies, work, and personal life).

Although those experiences in stress management taught me a lot about managing my stress, I still keep on getting stressed out, even with minor things such as a poke on my shoulder. I didn’t bother looking for a solution to this issue, though, because I started to just let it be if it is beyond my capacity to fix or resolve. Stress still feels like stress though. However, I cannot remain like this. I am going to become a psychologist and if I cannot navigate my own experience of stress, how can I help others navigate their experience of stress?

 My Journey in Neuroscience

 Along my path to specialization in positive psychology, I came across a training in contemplative neuroscience. I became curious because the topics were focused on stress, stress-related symptomatology, trauma, the function of the brain and the nervous system, and the intervening function of mindfulness between the experience of stress and the stress response.

I first studied mindfulness. I became interested in mindfulness-based interventions, so I had to undergo the Mindfulness-Based Stress Reduction Program (MBSR), which was popularized by Jon Kabat-Zinn in the late 1970s. I then started practicing mindfulness meditations and breathing techniques.

Later on, I studied Dr. Daniel Siegel’s Interpersonal Neurobiology and Dr. Stephen Porges’ Polyvagal Theory. I read their books and enrolled in some of their virtual classes. I came across Dr. Bessel van der Kolk in some of the online courses I enrolled in and many psychology-related conferences. His theory on the importance of the body in the experience of stress and trauma led me to study the role of the body, the nervous system, and the brain in the experience of stress. Also, in many international conferences I had participated virtually, it was an honor to have listened to Dr. Pat Ogden’s talks. She is the founder of sensorimotor therapy, which further deepened my understanding of stress.

 The Development of Ginhawa

 I dreamed of getting a PhD during those years and it was so timely that I had an idea in my mind that I wish to experiment on. However, because I am in the field of Psychology, ethics is a thing that I can and will never violate. Thus, I decided to make myself my guinea pig for my experiment. Whew. Indeed. I experimented with myself the idea that was on my mind. I started with three deep belly breaths before I went to sleep and when I woke up in the morning, focusing only on my breath. According to neuroscience, this practice will develop the posterior cingulate cortex and its network with the other brain areas associated with mindfulness. Then I started doing secular meditation. When I came across Trauma-Sensitive Mindfulness, popularized and taught by Dr. David Treleaven, I enrolled in both the basic and advanced courses and obtained my practitioner certificate. This achievement made my path clearer in terms of the development of the Ginhawa. I started to conceptualize the idea of Ginhawa from the theories and concepts to the framework, procedures and processes, the activities and timelines, the modules and assessments, and, of course, the ethical considerations.

With my status as a teacher, I was able to share my knowledge regarding mindfulness in my class and integrate it into my classroom management (e.g. using mindful prayer instead of traditional praying).

Practice makes perfect. Even if I am not perfect, at least I was able to complete the Ginhawa program myself. It worked. That’s the start of me embodying the prayer for serenity to further deepen and further enhance my mindfulness skills.

Dear God,

Grant me the serenity to accept the things I cannot change, The courage to change the things I can, And the wisdom to know the difference.

Amen.