Gap of Calm is the English translation of the Kinyarwanda word Ihangamutuzo. It was coined by Jean Pierre Ndagijimana when we were developing stress regulation training in Rwanda. Ihangamutuzo is a combination of the word Guhanaga (to create) and Umutuzo (calm). The brain-body’s stress response systems respond to a perception of adversity in the environment. In order for our brain-body to remain healthy, they are designed to seek equilibrium. The brain-body responds to stressors – finds a gap of calm – repeats.
Six Basic Stress Regulation Tools
As mammals, we humans thrive on social support from other humans. Isolation increases our stress responses and negatively impacts our health and ability to thrive and cope. A phone call, email, howdy do when passing a stranger, digital hug and random words of kindness all can make a difference.
Here’s the news, we need to sleep! For most humans, this mean at least 7ish hours. Sleep is an active period in which a lot of important housekeeping takes place – processing, restoration and sorting out unnecessary factoids. No matter what is happening in our lives sleep habits help us regulate our stress responses and stay ready for life’s challenges. People who are in highly adverse situations are often incapable of getting adequate sleep compounding their stress responses. Sleep deprivation unfortunately puts people at risk for negative brain-body health consequences.
Training ourselves to bring our focus into the moment or the NOW helps create a Gap of Calm. The Kinyarwanda word for Now is Ubu. Stress Regulation Training focused on teaching people the art of being in Ubu. When we focus on what has happened in the past or what might happen in the future, our stress response systems can be highly activated. Training to be in Ubu by focusing on our exhale breath and naming colors or objects you actually see in the moment, helps us Find the Gap of Calm. Other words for awareness are meditation and mindfulness.
Get moving! Put your sneakers on and walk ten minutes one way and back. Moderate exercise helps regulate stress hormones such as cortisol and adrenalin and boosts the brain’s feel good chemicals called endorphins. Exercise keeps us fit. Humans are designed to move. Today we are often sedentary for hours on end, which can lead to a sense of nervousness.
Food is our energy source. You don’t put watered down gas in your car, why put poor fuel in your body. Proper nutrition keeps our brain-body running smoothly. Some people when stressed can lose their appetite and under-eat. Others crave high carb foods — comfort foods — and put on the pounds. Learning to pay attention to what you eat makes a difference and impacts not only our brain-body health, but our energy and motivation to participate in life. One of the greatest challenges is helping people who are food challenged. Not everyone has an easy access to nutritious food, causing negative impacts on brain-body heatlh.
There is nothing like play! It is easy to forget the connection and comfort of being with a friend and having a good laugh or two in the moment. Laugher and play can create a Gap of Calm in what might be a stormy sea helping us relax and regulate our stress response.
