Quick+Stress+Relief

There are countless techniques for preventing stress. Yoga and meditation work wonders for improving our coping skills. But who can take a moment to chant or meditate during a job interview or a disagreement with your spouse? For these situations, you need something more immediate and accessible. That’s when quick stress relief comes to the rescue. The speediest way to stamp out stress is by engaging one or more of your senses—your sense of sight, sound, taste, smell, touch, or movement—to rapidly calm and energize yourself. The key to practicing quick stress relief is learning what kind of sensory input helps your particular nervous system find calm and focus quickly. Everyone responds to sensory input a little differently, so an awareness of your preferences is essential for reducing stress. Want to know a quick social stress reliever? Talk to someone! It’s true, talking about your stress with a calm and balanced listener will make you feel better instantly. Although it’s not always realistic to have a pal close by to lean on, building and maintaining a friendship network is ultimately good for your mental health. Between quick stress relief techniques and good listeners, you’ll have all your bases covered. Here comes the fun part. Remember exploring your senses in elementary school? Grownups can take a tip from grade school lessons by revisiting the senses and learning how they can help us prevent stress overload. Use the following exercises to identify the types of stress-busting sensory experiences that work quickly and effectively for you. As you experiment, be as precise as possible. What is the most perfect image, 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. Sensory rich memories can also quickly reduce stress. After drawing upon your sensory toolbox becomes habit, another approach is to learn to simply //imagine// vivid sensations when stress strikes. Believe it or not, the sheer memory of your baby’s face will have the same calming or energizing effects on your brain as seeing her photo. So if you can recall a strong sensation, you’ll never be without access to your quick stress relief toolbox. Inspiration is everywhere, from sights you see on your way to work to smells and objects around your home. Explore a variety of sensations so that no matter where you are you’ll always have something you can do to relax yourself. Here a few ideas to get you started. Taking a short hiatus from the television, computer, cell phone, and iPod will give you insight on what your senses respond to best. Here are some “unplugging” tips: Let’s get real. It’s not easy to remember to use our 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. The truth is, quick stress relief takes practice, practice, and more practice. But with time, calling upon your senses will become second nature. Here’s how to make it habit. Learning to use your senses to quickly manage stress is a little like learning to drive or to play golf. You don’t master the skill in one lesson you have to practice until it becomes second nature. Once you have a variety of sensory tools you can depend on and use, you’ll be able to handle even the toughest of situations. The best part of quick stress relief is the awareness that you have control over your surroundings. Even if you share a work area, you can personalize your space to serve as a “stress prevention zone” or to put quick stress relief within arm's reach. We all have our stress hotspots. Where are yours?
 * The basics of quick stress relief **
 * Talking to someone who listens: a rapid stress reducer **
 * Bring your senses to the rescue **
 * The examples listed below are intended to be a jumping off point. It’s up to you to hone in on them and come up with additional things to try. **
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Sights **
 * || <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">If you’re a visual person, try to manage and relieve stress by surrounding yourself with soothing and uplifting images. You can also try closing your eyes and imagining the soothing images. Here are a few visually-based activities that may work as quick stress relievers: ||
 * * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Look at a cherished photo or a favorite memento.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Bring the outside indoors; buy a plant or some flowers to enliven your space.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Enjoy the beauty of nature–a garden, the beach, a park, or your own backyard.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Surround yourself with colors that lift your spirits.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Close your eyes and picture a situation or place that feels peaceful and rejuvenating. ||
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Sound **
 * || <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that focus on your auditory sense may work particularly well. Experiment with the following sounds, noting how quickly your stress levels drop as you listen. ||
 * * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Sing or hum a favorite tune. Listen to uplifting music.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Tune in to the soundtrack of nature-crashing waves, the wind rustling the trees, birds singing.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Hang wind chimes near an open window. ||
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Smell & Scents **
 * || <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and invigorating. If you tend to become overly agitated under stress, look for scents that are comforting and calming. ||
 * * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Light a scented candle or burn some incense.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Lie down in sheets scented with lavender.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Smell the roses-or another type of flower.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Enjoy the clean, fresh air in the great outdoors.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Spritz on your favorite perfume or cologne. ||
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Touch **
 * || <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Experiment with your sense of touch, playing with different tactile sensations. Focus on things you can feel that are relaxing and renewing. Use the following suggestions as a jumping off point: ||
 * * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Wrap yourself in a warm blanket.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Pet a dog or cat.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Hold a comforting object (a stuffed animal, a favorite memento).
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Soak in a hot bath.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Give yourself a hand or neck massage.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Wear clothing that feels soft against your skin. ||
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Taste **
 * || <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Slowly savoring a favorite treat can be very relaxing, but mindless stress eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue: ||
 * * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Chew a piece of sugarless gum.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Indulge in a small piece of dark chocolate.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Sip a steaming cup of coffee or tea or a refreshing cold drink.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Eat a perfectly ripe piece of fruit.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Enjoy a healthy, crunchy snack (celery, carrots, or trail mix). ||
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Movement **
 * || <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">If you tend to shut down when you’re under stress, stress-relieving activities that get you moving may be particularly helpful. Anything that engages the muscles or gets you up and active can work. Here are a few suggestions: ||
 * * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Run in place or jump up and down.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Dance around.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Stretch or roll your head in circles.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Go for a short walk.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Squeeze a rubbery stress ball. ||
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">The power of imagination **
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Tips for finding sensory inspiration **
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Memories. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> 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.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Watch others. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> Observing how others deal with stress can give you valuable insight. Baseball players often pop gum in their mouth before going up to bat. Singers often chat up the crowd before performing. Ask around about what people you know do to stay focused under pressure—it could work for you too.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Parents. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father do yard work after a hard day? Try some of the things they did to unwind; they might work for you too.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18px;">Take a break from technology **
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Try tuning into relaxing music instead of talk radio during your commute. Or try riding in silence for 10 minutes.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Stuck in a long line at the grocery store? Instead of talking on your cell phone, take a moment to people watch. Pay attention to what you hear and see.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Instead of checking e-mail while waiting for a meeting to begin, take a few deep breaths, look out the window, or sip some aromatic tea.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">While waiting for an appointment, resist the urge to text and give yourself a hand massage instead.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18.6667px;">Make quick stress relief a habit **
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Start small. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> 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 the day or sitting down to balance your check book.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Identify and target. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that particular stressor with quick stress relief every time. After a few weeks, target a second stressor. After a few weeks more, target a third stressor and so on.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Test-drive sensory input. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Experiment with as much sensory input as possible. 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.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Make “have fun” your motto. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> If something doesn’t work, don’t force it. Move on until you find your best fit.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Talk about it. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Verbalizing your quick stress relief work will help integrate it into your life. It’s bound to start a fascinating conversation—everyone relates to the topic of stress.
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 18.6667px;">Quick acting stress-busting tips **
 * <span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Quick stress relief at home **
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Entertaining. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> 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 instead of stiff and uncomfortable.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Kitchen. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> Cool the kitchen commotion by breathing in the scent of every ingredient you use—even if you’re just opening cans. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Children and relationships. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> Prevent losing your cool during a spousal spat by breathing and squeezing the tips of your thumb and forefinger together. When your toddler tantrums, rub lotion into your hands then breathe in the scent.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Sleep. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;"> 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.
 * **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Creating a sanctuary. **<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">If clutter is upsetting, spend 10 minutes each day to tidy and organize. Paint the walls with a fresh coat of your favorite calming color. Display photos and images that make you feel happy. Throw open the curtains and let in natural light whenever possible.

<span style="font-family: 'Footlight MT Light','serif'; font-size: 16px;">Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., and Lawrence Robinson. Last updated: September 2011.