Stress is the physical or mental response to an external cause, such as a traumatic event, an illness, or a life change. We all encounter stress in our lives, some good, some bad. It’s important to have healthy ways to cope with and manage stress. Among these healthy ways are “self-soothing” techniques, or simple things you can do wherever you are, without the help of anyone else, to bring calm to your mind and body. Engaging the senses can help us stay in tune with what is happening around us. By understanding how to address each of your five senses, you will be better able to connect your mental health and the world around you, and “self-soothe” during times of stress.
Sight – This is an instance where a distraction can be a good thing! When you are feeling bogged down with stress, sometimes the best thing to do is to get your mind off it by finding something interesting or relaxing to look at. You may try reading a good book, watching the clouds pass by, watching a funny movie or T.V. show, or even look at pictures or videos of happy memories.
Smell – Aromatherapy is the therapeutic use of essential oils. It’s thought to work by stimulating smell receptors in the nose, which then send messages to the limbic system, or the part of the brain that controls emotions. Whether you are a believer in aromatherapy or not, scents and smells can help us to relax and have a positive effect on our mood and stress levels. Take a moment to “stop and smell the roses,” if you will. Lavender, vanilla, and bergamot are among the scents that have been linked to stress reduction. Try lighting a scented candle, take a bubble bath with scented salts, or try an oil diffuser.
Sound – It’s simple: music can make us feel good. Music stimulates the production of dopamine, or the “feel good” hormone in the body. Music therapy has become a very popular and effective form of treatment for those with depression, anxiety, and stress. Listening to relaxing music, singing to yourself, or playing a musical instrument are all examples. Music can provide a stimulus for relaxation. Background music can reduce stress responses and help induce relaxation under stress. It also helps to provide an alternative coping mechanism for dealing more successfully with stress.
Touch – The skin is the largest organ in your body, and it is extremely sensitive to external stimulus. These characteristics make it a powerful tool in your ability to relax and find relief from stress you might be feeling. Soaking in a warm bath, going for a swim, sitting in the warmth of the sun, changing into your most comfortable clothes, getting a massage, or taking a few moments to stretch your muscles may help you find some stress relief.
Taste – While turning to food for comfort is not something that should be done all the time, there is something to be said for its effects on mood. Hunger can certainly lead to irritability, which can impact stress levels. Rather than turning to your favorite junk food for comfort, try sipping a cup of herbal tea or warm soup.
Remember, we all experience stress. It’s how we manage that stress that’s important. The next time you are feeling overwhelmed or stressed, try focusing on one of your senses and engaging in some self-soothing activity. If the act you try isn’t helpful, try something different. Stress management is not a “one size fits all.” But, if you have trouble finding a healthy way to manage your stress, you can speak with your doctor about seeing a specialist.
Resources: https://www.verywellmind.com/coping-with-stress-using-self-soothing-skills-2797579