These stress hormones have a job to do: they help us deal with imminent danger, by triggering our 'fight or flight' response. We can either escape from a threat or confront it.
When you experience stress too often, however, and for prolonged periods, these responses are harmful to your health. Stress is considered to be chronic when it lasts for more than 6 months; in such cases, techniques to manage stress become essential for our well-being.
Why A Sensory Necklace Is Helpful For Stress ManagementA sensory necklace can provide comfort and security to help you cope with stressful situations. It can help to bring you back to a place of peace and serenity. For example, a calming necklace that has the aroma of lavender - known to have a relaxing effect - can help you re-center yourself when
you feel anxious or stressed. Similarly, soft-textured items or visually calming objects can help to stimulate and calm the senses, as they distract the brain and provide sensory stimulation.
Calming Breathing Techniques
One of the most effective relaxation techniques is to breath more deeply. Deep breathing slows down your heart rate and reduces stress hormones such as cortisol and epinephrine. If you’re not sure how to breathe correctly, follow these steps:
- place one hand on your chest and one on your stomach. This will allow you to feel the difference between shallow and deep breathing.
- Breathe in slowly through your nose for about four seconds. As you breathe in, try to expand your stomach and ribs; don’t push too hard, just focus on expanding these areas.
- Hold your breath for about three seconds. This creates a pause between the inhalation and the exhalation that allows the carbon dioxide in your blood to be reabsorbed.
- Exhale slowly through your mouth, contracting your stomach muscles as you do so. This will create pressure that will help push out more carbon dioxide.
Calming Touch Techniques
Another way to help lower your stress levels is to use tactile stimulation. It’s proven that certain types of touch have a calming effect on the limbic system, which is the part of the brain responsible for emotions.
Try using a sensory brush or textured calming necklace, which stimulates the senses and is soothing on the skin. You can also apply 'self-touch' techniques, such as gentle massage or pressure on your temples, to help you relax.
Calming Auditory Techniques
Auditory techniques can also be helpful for calming yourself. This is because listening to music or soothing sounds can be a great way to distract yourself from the things that are causing you stress. There are many types of music that can help to calm. Music with a slow melodic tempo, such as classical music, or music using the sounds of nature is best for this. Listening to a guided meditation is another great way to help you relax. There are many apps that you can use to access guided meditations, such as Calm, Headspace, or Insight Timer.
Calming Olfactory Techniques
Certain scents can help to reduce stress levels. While it’s important to remember that what smells good to one person might not smell good to another, essential oils, candles, and scented sprays are often recommended for stress management. Some scents that can help to calm you include lavender, chamomile, vanilla and sandalwood. You can either use these scents in a room diffuser or use a scent necklace. Other scents that can help to relax are peppermint and eucalyptus.
And So ...
When you’re feeling stressed, it is helpful to have objects like a sensory or calming necklace on hand. This way, you have something to focus on whenever you need it. These sensory tools provide comfort and security that can help cope with stressful situations.
When you use them, it’s important to focus on the sensation they provide, rather than the things that are causing you stress.