Learn how to use sensory stimulation to relieve stress on the
spot and stay calm, productive, and focused—no matter what life throws at you.
At Opt4health we specialise in stress detection and relieve
it by means of non-evasive cellular re-balancing. Ever wish a stress superhero
could save you from the tension of traffic jams, chaotic meetings, arguments
with your spouse, or a toddler’s tantrums? You can be that hero by learning to
reduce the impact of stress as it’s happening. Learning this skill takes time,
experimentation, and practice—but the payoff is huge. You can stay calm,
productive, and focused when you know how to quickly relieve stress.
What is the fastest way to relieve stress?
There are countless techniques for managing stress. Yoga,
mindfulness meditation, and exercise are just a few examples of
stress-relieving activities that work wonders. But in the heat of the moment,
during a high-pressured job interview, for example, or a disagreement with your
spouse, you can’t just excuse yourself to meditate or take a long walk. In
these situations, you need something more immediate and accessible.
One of the speediest and most reliable ways to stamp out
stress is to engage one or more of your senses—sight, sound, taste, smell,
touch—or through movement. But since everyone is different, you’ll need to do
some experimenting to discover which technique works best for you.
Social interaction is your body’s most evolved and surefire
strategy for regulating the nervous system. Talking face-to-face with a relaxed
and caring listener can help you quickly calm down and release tension.
Although you can’t always have a pal to lean on in the middle of a stressful
situation, maintaining a network of close relationships is vital for your
mental health. Between sensory-based stress relief and good listeners, you’ll
have your bases covered.
Tip 1: Recognize when you’re stressed
It might seem obvious that you’d know when you’re stressed,
but many of us spend so much time in a frazzled state that we’ve forgotten what
it feels like when our nervous systems are in balance: when we’re calm yet
still alert and focused. If this is you, you can recognize when you’re stressed by listening
to your body. When you’re tired, your eyes feel heavy and you might rest your
head on your hand. When you’re happy, you laugh easily. And when you’re
stressed, your body lets you know that, too. Get in the habit of paying
attention to your body’s clues.
Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight,
cramped, or aching? Are your hands or jaw clenched?
Observe your breath. Is
your breathing shallow? Place one hand on your belly, the other on your chest.
Watch your hands rise and fall with each breath. Notice when you breathe fully
or when you “forget” to breathe.
Tip 2: Identify your stress response
Internally, we all respond the same way to the
“fight-or-flight” stress response: your blood pressure rises, your heart pumps
faster, and your muscles constrict. Your body works hard and drains your immune
system. Externally, however, people respond to stress in different ways.
The best way to quickly relieve stress often relates to your
specific stress response:
Overexcited stress response: If you tend to become angry, agitated, overly
emotional, or keyed up under stress, you will respond best to stress relief
activities that quiet you down.
Underexcited stress response: If you tend to become depressed, withdrawn, or spaced
out under stress, you will respond best to stress relief activities that are
stimulating and energizing.
The immobilization or “frozen” stress response
Do you freeze when under stress? The immobilization stress
response is often associated with
a past history of trauma. When faced with
stressful situations, you may find yourself totally stuck and unable to take
action. Your challenge is to break free of your “frozen” state by rebooting
your nervous system and reactivating the body’s natural “fight-or-flight”
stress response. Physical movement that engages both your arms and legs, such
as walking, swimming, running, dancing, climbing, or tai chi, can be
particularly helpful. As you move, focus on your body and the sensations you
feel in your limbs rather than on your thoughts. This mindfulness element can
help your nervous system become “unstuck” and move on.
Tip 3: Bring your senses to the rescue
To use your senses to quickly relieve stress, you first need
to identify the sensory experiences that work best for you. This can require
some experimentation. As you employ different senses, note how quickly your
stress levels drop. And be as precise as possible. What is the specific kind of
sound or type of movement that affects you the most? For example, if you’re a
music lover, listen to many different artists and types of music until you find
the song that instantly lifts and relaxes you.
Explore a variety of sensory experiences so
that no matter where you are, you’ll always have a tool to relieve stress.
The examples listed
below are intended to be a jumping-off point. Let your imagination run free and
come up with additional things to try. When you find the right sensory
technique, you’ll know it!
·Look at a cherished photo or a favorite
memento.
·Use a plant or flowers to enliven your work
space.
·Enjoy the beauty of nature: a garden, the
beach, a park, or your own backyard.
·Surround yourself with colors that lift your
spirits.
·Close your eyes and picture a place that feels
peaceful and rejuvenating.
·Light a scented candle or burn some incense.
·Experiment with different essential oils.
·Smell the roses or another type of flower.
·Enjoy clean, fresh air in the great outdoors.
·Spritz on your favorite perfume or cologne.
·Wrap yourself in a warm blanket.
·Pet a dog or cat.
·Hold a comforting object (a stuffed animal, a
favorite memento).
·Give yourself a hand or neck massage.
·Wear clothing that feels soft against your
skin.
Slowly savoring a favorite treat can be very
relaxing, but mindless eating will only add to your stress and your waistline.
The key is to indulge your sense of taste mindfully and in moderation.
·Chew a piece of sugarless gum.
·Indulge in a small piece of dark chocolate.
·Sip a steaming cup of coffee or tea or a
refreshing cold drink.
·Eat a perfectly ripe piece of fruit.
·Enjoy a healthy, crunchy snack (celery,
carrots, or trail mix).
If you tend to shut down when you’re under
stress or have experienced trauma, stress-relieving activities that get you
moving may be particularly helpful.
·Run in place or jump up and down.
·Dance around.
·Stretch or roll your head in circles.
·Go for a short walk.
·Squeeze a rubbery stress ball.
·Sing or hum a favorite tune. Listen to
uplifting music.
·Tune in to the soundtrack of nature—crashing
waves, the wind rustling the trees, birds singing.
·Buy a small fountain, so you can enjoy the
soothing sound of running water in your home or office.
·Hang wind chimes near an open window.
As strange as it may
sound, vocal toning is a special technique that reduces the stress hormones
adrenaline and cortisol. Try sneaking off to a quiet place to spend a few
minutes toning before a meeting with your boss and see how much more relaxed
and focused you feel. It works by exercising the tiny muscles of the inner ear
that help you detect the higher frequencies of human speech that impart emotion
and tell you what someone is really trying to say. Not only will you feel more
relaxed in that meeting, you’ll also be better able to understand what he’s
trying to communicate.
Sit up straight and simply make “mmmm” sounds
with your lips together and teeth slightly apart. Experiment by changing the pitch
and volume until you experience a pleasant vibration in your face and,
eventually, your heart and stomach.
Tip 4: Find sensory
inspiration
Having trouble identifying sensory techniques
that work for you? Look for inspiration around you, from your sights as you go
about your day to memories from your past.
Memories. Think back to what you did as a child to
calm down. If you had a blanket or stuffed toy, you might benefit from tactile
stimulation. Try tying a textured scarf around your neck before an appointment
or keeping a piece of soft suede in your pocket.
Watch others. Observing how others deal with stress
can give you valuable insight. Baseball players often pop gum before going up
to bat. Singers often chat up the crowd before performing. Ask people you know
how they stay focused under pressure.
Parents. Think back to what your parents did to
blow off steam. Did your mother feel more relaxed after a long walk? Did your
father work in the yard after a hard day?
The power of
imagination. Once drawing
upon your sensory toolbox becomes habit, try simply imagining vivid sensations
when stress strikes. The memory of your baby’s face will have the same calming
or energizing effects on your brain as seeing her photo. When you can recall a
strong sensation, you’ll never be without a quick stress relief tool.
Take a break from technology
Taking a short hiatus
from the television, computer, and cell phone will give you insight on what
your senses respond to best.
·Try tuning into relaxing music instead of talk
radio during your commute. Or try riding in silence for 10 minutes.
·Stuck in a long line at the grocery store?
Instead of talking on your phone, take a moment to people watch. Pay attention
to what you hear and see.
·Instead of checking email while waiting for a
meeting, take a few deep breaths, look out the window, or sip some tea.
·While waiting for an appointment, resist the
urge to text and give yourself a hand massage instead.
Tip 5: Make quick
stress relief a habit
It’s not easy to remember to use your senses
in the middle of a mini—or not so mini—crisis. At first, it will feel easier to
just give into pressure and tense up. But with time, calling upon your senses
will become second nature. Think of the process like learning to drive or play
golf. You don’t master the skill in one lesson; you have to practice until it
becomes second nature. Eventually you’ll feel like you’re forgetting something
if you don’t tune into your body during challenging times. Here’s how to make
it habit:
Start small. Instead of testing your quick stress
relief tools on a source of major stress, start with a predictable low-level
source of stress, like cooking dinner at the end of a long day or sitting down
to pay bills.
Identify and target. Think of just one low-level stressor
that you know will occur several times a week, such as commuting. Vow to target
that stressor with quick stress relief every time. After a few weeks, target a
second stressor and so on.
Test-drive sensory
input. If you are
practicing quick stress relief on your commute to work, bring a scented
handkerchief with you one day, try music another day, and try a movement the
next day. Keep experimenting until you find a clear winner.
Have fun with the
process. If something
doesn’t work, don’t force it. Move on until you find what works best for you.
It should be pleasurable and noticeably calming.
Talk about it. Telling friends or family members about
the stress-relief strategies you’re trying out will help you integrate them
into your life. As an added bonus, it’s bound to start an interesting
conversation: everyone relates to the topic of stress.
Tip 6: Practice
wherever you are
The best part of sensory-based strategies is
the awareness that you have control. No matter where you are or what you’re
doing, quick stress relief is within arm’s reach.
Quick stress relief at
home
Entertaining. Prevent pre-party jitters by playing
lively music. Light candles. The flicker and scent will stimulate your senses.
Wear clothes that make you feel relaxed and confident.
Kitchen. Ease kitchen stress by breathing in the
scent of every ingredient. Delight in the delicate texture of an eggshell.
Appreciate the weight of an onion.
Children and
relationships. Prevent losing
your cool during a spousal spat by squeezing the tips of your thumb and
forefinger together. When your toddler has a tantrum, rub lotion into your
hands and breathe in the scent.
Sleep. Too stressed to snooze? Try using a
white noise machine for background sound or a humidifier with a diffuser for a
light scent in the air.
Creating a sanctuary. If clutter is upsetting, spend 10 minutes
each day to tidy. Display photos and images that make you feel happy. Throw
open the curtains and let in natural light.
Quick stress relief at
work
Meetings. During stressful sessions, stay
connected to your breath. Massage the tips of your fingers. Wiggle your toes.
Sip coffee.
On the phone. Inhale something energizing, like lemon,
ginger, peppermint. While talking, stand up or pace back and forth to burn off
excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in
10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the
parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or
mementos that remind you of your life outside the office.
Quick stress relief on
the go
In traffic. Play music or listen to an audiobook.
Take a different route to see something new. Do neck-rolls at stoplights. Sing
in the car to stay awake and happy.
Public transportation. Take a break from reading, cell
conversations, and music to tune into the sights and sounds around you. Try
noticing something new, even if you’re on the same old bus ride.
Running errands. Wear a special perfume or lotion so you
can enjoy it while you rush from place to place. Carry a stress ball in your
pocket. Take a mental “snapshot” or “postcard” at each destination.
Waiting in lines. Instead of worrying about time slipping
away, focus on your breathing. People watch. Chat with the person ahead of you.
Chew a stick of minty gum.
Need more help or support, contact us at Opt4health
www.opt4health.co.za
Cell: +27 823716364
Email: huntly27@gmail.com
LinkedIn: https://linkedin.com/in/aubrey_huntly-89024a1
Authors: Robert Segal,
M.A., Jeanne Segal, Ph.D., Melinda Smith, M.A., and Lawrence Robinson. Last
updated: October 2019.
