Stress management: self soothing

1. Stress management: self soothing Stress Management University Life Cafe

2. The challenge • Stress causes physiological changes in a person’s body. It causes blood to move to more vital organs and raises blood pressure. It increases the heart rate. It raises the breathing rate. It sends more glucose to the muscles. • It can lead to the “fight or flight” response to deal with the perceive pressure or threat. The fight may mean a confrontation with the threat; the flight may mean an escape. Stress Management

3. Self-soothing • Self-soothing is a way to bring the human body back to equilibrium after facing an acutely stressful situation. Remaining in a state of high anxiety or readiness for “fight or flight” may be taxing to the human system, particularly once the threat has passed. • Self-soothing is a part of self-regulation, or bringing the body back to a state of balance, off the highs of stress. • Self-soothing may be done in any number of situations. Stress Management

4. Non-self soothing, too • There are social ways to “soothe” and relax. These involve social gatherings, meetings with friends, and shared activities. • The point of self-soothing is that these may be done without the presence of others. • People may use a combination of strategies for soothing. Stress Management

5. The five senses Self-soothing occurs through the five senses: • SIGHT • HEARING • SMELL • TASTE • TOUCH Stress Management

6. 1. sight • View comforting images of family and friends. • Watch a movie or familiar television series. • Attend a dance performance. • Experience an art gallery show. • Enjoy nature on a walk. Visit a website with comforting nature images. • Create a bouquet. • Design a room where you can relax. Fill it with comforting images and colors. Stress Management

7. 2. hearing • Listen to soothing music. • Sing along. Or hum. • Play a musical instrument. • Relax to the sounds of nature. • Turn on the radio on low, or the television, and have this sound on in the background as “white noise.” Stress Management

8. 3. smell • Spray on your favorite cologne or perfume. • Use a favorite lotion. • Burn a scented candle. • Bake cookies, or cook relaxing foods that have comforting smells. • Go to a favorite restaurant or bakery and enjoy the smells. • Walk in nature and enjoy the natural smells. • Breathe deeply. This is a way to relax the body. Stress Management

9. 4. taste • Cook some of your favorite foods. • Have a hot tea, decaf coffee or hot chocolate. • Enjoy a sweet dessert (in moderation). Have a small piece of candy. • Eat food mindfully, with a consciousness of the chewing and the textures. Enjoy it thoroughly. Stress Management

10. 5. touch • Spoil your pet with some grooming or petting. • Have a massage. • Enjoy a foot soak. • Take a relaxing bath or shower. • Wear some comfortable clothes. Put on some slippers. • Put some lotion on. • Journal in part if you enjoy the sensation of writing. • Knead dough, or engage in some physically engaging cooking. Stress Management

11. Self-knowledge of self-soothing • Be aware of healthy ways to self-soothe. • Make a list of these enjoyable and relaxing activities, and refer to this list when moments or life becomes stressful. • Practice self-soothing. • Set up situations where self-soothing may be regularly practiced, for a more balanced life. Stress Management

12. Connection to counseling services • Counseling ServicesKansas State University232 English/Counseling Services BldgManhattan, KS 66506-6503785-532-6927counsel@k-state.edu Stress Management