Rise Above Challenge: Day 16

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Rise Above Challenge: Day 16

Depletion to Renewal Grid


The challenge for today is to understand where you currently are on the Depletion to Renew Grid (created by the HeartMath Institute).

It is divided up into four quadrants. Anything above the horizontal axis is when you have an emotion that activates a higher heart rate, and anything below is when you are feeling an emotion that has a lower heart rate. The vertical axis splits your emotions that are depleting (left side) and emotions that are energizing and renewing (right side).

This also depicts how when you are stuck in a negative emotion your body gets stressed, thus activating a hormonal response for your body to produce cortisol. On the opposite side, when you are experiencing positive emotions, your body begins to relax and produces DHEA which helps your body recover and heal.

It is important to understand that you can have a higher heart rate and your body can be in the sympathetic response while also experiencing a positive emotion. (take enthusiasm for example) Same goes for the opposite, you can still feel a negative emotion and be in a parasympathetic state (when your body is relaxed).

By understanding what emotions you are currently feeling and where they lie on the grid, you start to become aware of how the specific emotion is either draining or renewing your overall energy levels. When we are constantly in a fear-based state, our body will continue to produce cortisol and not have the ability to recover. By asking yourself the question “Which quadrant am I in?” you can actively take note of where you are, and change your state if needed.

For example, if you are feeling relaxed but withdrawn or a little depressed, what relaxing activity can you do to put you into a positive, renewing state? Can you go do a certain meditation, the quick coherence exercise from day 4, color or make art, read a good book...?

It also helps to know when you are in the top left quadrant because that means you are depleting yourself of energy quickly , and it will only get harder and harder to get out of that state. When you are stuck in the top left quadrant, you may need to focus on simply getting your body more relaxed (bottom left quadrant) before getting yourself back into the right side of the grid.

Now as you go about your today ask yourself, “which quadrant am I in the majority of the time?” If you feel like sharing, or have any specific questions on the Depletion to Renewal Grid, leave them in the comments below.




P.S. Don't forget to meditate for 10 minutes, say out loud or write down your affirmations, take your Vitamin D3, practice gratitude, and get 20 minutes of movement! #LetsRiseAboveFear


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