When you live with a chronic illness like Meniere’s disease, it’s very easy to fall into a negative mindset.

The anxiety, depression, stress, and emotional turmoil can overwhelm you in an instant. But this simple technique can help to calm you down and bring you back to a more positive mindset in less than two minutes.

It’s called the Quick Coherence technique and was developed by an incredible organization called HeartMath, whose mission is to study and understand the connection between the heart and the brain. The technique was designed to create a more balanced state of alignment between your thoughts and emotions.

It’s really powerful and the easiest way I know to turn around a bad day. I hope you find it helpful!

Steps to change your mindset with the HeartMath Quick Coherence Technique:

(Via Heartmath.com)

Step 1: Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.

Suggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable)

Step 2: Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life.

Suggestion: Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment, etc. or focus on a feeling of calm or ease.

Learn more about HearthMath and the quick coherence technique.

  1. Thanks Glenn , it works, I had a rather bad day, and here I am sitting with a smile on my face, I am going to use this , it is handy, it does not take long, and yes, it works.

    • It blew my mind the first time I tried it. The change was so dramatic and happened so fast. I’m so glad it worked for you too!

  2. Not sure telling people whose lives have been stollen away by Menières to think of a moment they felt good is a great idea. It just reminds them of how much they have lost.

    • I disagree Cherries. And it doesn’t have to be a memory of something you can’t do anymore. It can be as simple as thinking about the way you feel about someone you love or care about. With all the ups and downs of Meniere’s disease, anything that can change your emotional state in a minute or two is a good thing.

  3. At my lowest points, lying in bed in full spin mode, I learned to (a) focus on my breathing and to be in the moment, in full acceptance and observation of all the physical sensations I was experiencing w/o judgment of them, and (b) alternate that with making mental lists of all the things I was grateful for: a soft bed w/ blankets to cover up with, a roof over my head, a bathroom (even though I couldn’t walk to it unaided!), family and friends who care for me and who I care about, food to eat, etc., etc. These were very meaningful practices and when my health eventually improved, it’s weird to say but, I sort of miss these meditations. I do fall back on these practices, though, when I’m having a bad day and find myself wallowing in pity of one kind or another. So don’t doubt the power of perception or of this simple practice Glenn describes until you give it a sincere try. No, sadly, it’s not going to cure MD, but half the battle in living with this disease is learning to accept what we cannot change, while changing our response to it.

    Thanks for your dedication, Glenn. You are truly a light to many who find themselves in a dark place. Keep up the good work – and take care of yourself, too!!

  4. Thanks Glen,
    For all you do, it helps create a positive outlook for anyone involved in an attack to have someone with so many excellent suggestions that help people deal with this disease and the fact you know first hand what it feels like, because many times when an attack comes on you feel alone and set apart from the people around you who may not understand what you are experiencing. Keep up the excellent work, and many thanks Chas.

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