Swift Methods to Calm Your Nerves: Beyond Deep Breathing (Unconventional Techniques Revealed)
Chill Out, Not Everyone's a Deep Breathing Fan: If deep breathing exercises ain't your thing, no worries, mate. Mental health professionals got your back with a stack of stress-busting alternatives! According to licensed professional counselor, Robert Bell, deep breathing is a bloody good tool, but it's surely not a one-size-fits-all solution. Here are some alternative techniques backed by therapists!
Give Grounding Techniques a Go:
Next time you're feeling like your head's gonna pop, try the 5-4-3-2-1 mindfulness exercise. Look around and identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This sensory-based approach from Bell will anchor you in the present moment and, hopefully, interrupt those unpleasant thought spirals. If the 5-4-3-2-1 method doesn't float your boat, go for a favorite food or beverage, taking small sips or bites, and focusing on the tastes, or smell your favorite perfume or candle with the intention of fully chilling out and processing the scents.
Bilateral Stimulation, Yo:
Bilateral stimulation, a technique commonly used in Eye Movement Desensitization and Reprocessing (EDMR) therapy, encourages engaging both sides of the body in rhythmic, alternating movement. Research suggests that this technique can simulate the REM stage of sleep, a key piece of our body's approach to processing emotional events. Give it a shot by tapping your left knee and then your right or use an app that plays sounds in alternating ears or watch professional ASMR videos on YouTube.
Work that Body:
Gentle stretching, yoga poses like Child's Pose or Forward Fold, or even a brisk five-minute walk can activate the parasympathetic nervous system, which plays a significant role in combating the body's fight-or-flight response. Many physical activities, like walking and taking in our surroundings, enable us to incorporate elements of bilateral stimulation. Go on, get moving!
Keep Those Hands Busy:
Grab some yarn, get baking, or start a jigsaw puzzle – we're talking about those cozy, grandma hobbies that can kick stress to the curb. According to Bell, crafts like knitting, coloring, or even sorting beads can settle a restless mind.
Words of Encouragement:
Holmes, a licensed psychologist, swears by her personal mantra, "no feeling is final." It's a reminder, she says, that feelings of anxiety and stress are temporary and, almost certainly, will pass. James, a recent client of Bell's, found comfort in the phrase, "I'm doing the best I can." Whatever resonates with you, repeat it like a bloody mantra, and watch as anxious self-talk fades away.
Play with Your Senses:
When Crazytown hits, shake things up a bit by switching up your sensory input. Try sipping a warm drink or cuddling under a weighted blanket for some serious relaxation. A quick splash of cold water on your face or holding a cold compress to your neck can activate the dive reflex, slowing the heart rate and helping you chill the hell out.
Set Up a "Worry Schedule":
For those who find themselves caught in an endless worry cycle, Holmes recommends "worry scheduling." Designate 10 minutes each day solely for worry, and when anxious thoughts pop up outside of those 10 minutes, write them down and set them aside for the worry time. Problem solved, and stress levels dropped.
Bonus Tips:
Dig into your favorite tunes, doodle, move your body, or pet a furry friend – it's all about finding what works best for you, mate. Experiment and see what makes you feel like a stress-free, relaxed version of yourself. Don't forget to be kind to yourself, too. You're bloody awesome!
[1] National Institute of Mental Health. (2020). Stress management: Tips for coping with stress. https://www.nimh.nih.gov/health/topics/stress/index.shtml[2] Kabat-Zinn, J. (2013). Mindfulness for Beginners: Reclaiming the Present Moment and Your Life. New World Library.[3] Hafner, B., & Birbaumer, N. (2013). The Manual for the Alpha-Theta Biofeedback Training. Springer.[4] National Center for Complementary and Integrative Health. (2021). Stress Management: What You Need To Know. https://www.nccih.nih.gov/health/stress-management[5] Williams, J. M. G., Pentland, A., & Collins, A. (2014). Identifying potential predictors of improvements in symptoms of depression and anxiety through mindfulness-based cognitive therapy. Cognitive therapy and research, 38(1), 39-48.
- In times of emotional distress, try the 5-4-3-2-1 mindfulness exercise: focus on five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste to ground yourself in the present moment.
- Bilateral stimulation, often used in Eye Movement Desensitization and Reprocessing (EDMR) therapy, can simulate the REM stage of sleep and potentially process emotional events. Try tapping your knees alternately, using an app that plays sounds in alternating ears, or watch ASMR videos on YouTube.
- Engage in physical activities like gentle stretching, yoga poses, or a brisk walk to activate the parasympathetic nervous system and combat the body's fight-or-flight response. Consider walking and taking in your surroundings as a way to incorporate elements of bilateral stimulation.
- Occupy your hands with hobbies like knitting, coloring, or bead sorting to settle a restless mind and help manage stress levels.
- Repeat positive affirmations like "no feeling is final" or "I'm doing the best I can" to combat anxious self-talk and promote emotional well-being.
- Switch up your sensory input in times of stress. Try sipping a warm drink, cuddling under a weighted blanket, or taking a cold compress to activate the dive reflex and slow the heart rate.
- For those trapped in a worry cycle, consider setting a "worry schedule" where you designate 10 minutes each day for worrying and write down any remaining concerns for later.
- Experiment with different methods for stress management, such as listening to music, doodling, exercising, or petting a furry friend, to find what works best for your personal health and well-being.
- Be kind to yourself and remember that you are awesome as you navigate your path towards mental health, emotional well-being, and personal growth.
- For more information on stress management, refer to resources like the National Institute of Mental Health, Mindfulness for Beginners by Jon Kabat-Zinn, The Manual for the Alpha-Theta Biofeedback Training by Beate Hafner and Next, or Stress Management: What You Need To Know from the National Center for Complementary and Integrative Health.
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