In order to heal, we have to get ourselves out of “fight or flight.” When the nervous system is stuck in a stress response, the body puts digestion, repair and immune function on the back burner. When we feel safe, the body can finally get back to the work of healing. These are the tools I turn to myself, and the ones I share most often with clients.
1. Meditation
Meditation is a wonderful way to take time for yourself and reflect. It is easiest in a quiet space on your own, even for five minutes. You can do it with your children, too; the guided sleep meditations for kids work so well. Two apps I recommend: Calm and Insight Timer, which has a large free library.
2. Tapping (EFT)
Tapping, also known as the Emotional Freedom Technique, combines gentle tapping on specific points of the face and body with focused breathing and statements. It is a great option for all ages, can be done anywhere at any time, and needs nothing but your hands. Many people feel calmer within minutes. The Tapping Solution’s Tapping 101 is a good place to learn the basics.
3. Nature therapy
Time in nature naturally releases stress and restores energy. Research summarized by Harvard Health found that spending just 20 minutes connecting with nature can help lower stress hormone levels. A walk in the park, sitting under a tree or a lunch break outside all count.
4. HeartMath
HeartMath offers techniques that use breathing and focus on the heart to help you relax, balance emotions, think more clearly and build resilience. The aim is to release stressful feelings and replace them with calm, kindness and compassion. You can try their tools for free.
5. BrainTap
BrainTap uses guided audio sessions with light and sound to help the brain shift into a relaxed, focused state. Many people use it to feel calm and focused for learning and work, and for help with stress, sleep and low energy. Sessions are short and can be done almost anywhere.
6. Sauna
Sauna bathing has been used for thousands of years across many cultures, and for many people relaxation is its biggest benefit. Many clinics and gyms offer sauna packages. If you are shopping for one, look for far infrared with low EMF if possible. My husband and I have had ours for years, and Sunlighten, based right here in Kansas City, is high quality and on our list. Stay well hydrated, start with short sessions, and check with your clinician first if you are pregnant or have a heart condition or low blood pressure.
Stress shows up in the body, so we support it in the body and the mind. Health coaching, acupuncture and emotional wellness coaching can all help your nervous system settle so healing can happen.
Little things add up
There are many small ways to lower stress throughout your day:
- Move. A walk clears the mind and creates focus.
- Breathe. Slow, deep breaths, in through the nose and out through the mouth.
- Listen. Birds chirping outside, or music you love.
- Stretch. A few minutes of yoga.
- Get some sun. Bright daylight can be very effective at lifting your spirits.
- Read something just for you.
- Hug someone, and laugh often.
- Connect. Spend time with the people you love.
When to reach out
If stress, anxiety or low mood are affecting your sleep, work or relationships, talk with a healthcare provider. If you are in crisis, call or text 988 to reach the Suicide & Crisis Lifeline, or call 911.
Sources
This article is for general education and is not medical advice. Please talk with your clinician before making changes to your care, and never stop a prescribed medication without speaking to the prescriber. If you are in crisis, call or text 988, or call 911.
