Using mindfulness and body-based methods for dealing with stress
Marjorie, she/her, 23, NJ
Your body clues you in when you are experiencing stress and it can also be a tool for reducing stress.
Sometimes, this is called “somatics” and there are many practices where you can use your body to calm your mind. Breathing exercises, muscle relaxation techniques, and mindfulness practices can help. These are all somatic tools for emotional regulation, which can help our body and mind center during stressful moments.
Would you like to try:
Short practices you can use when experiencing a stressful moment. Many of these can be done in public without others even realizing it.
In depth practices you can use after experiencing a stressful event. These are best done in a more private space where you can stretch your body out.
Short practices:
In depth practices:
Butterfly tapping
@littlekingdoms on Giphy
The butterfly hug is a quick way to center yourself. You can use it when you are sitting or standing.
You cross your arms over your chest and use your hands to tap your shoulders (aka wings!) in an alternating rhythm. The tapping on your own body helps you bring your awareness to your body and slow your heart rate. You can use this when you have just been in a stressful situation and would like to feel more grounded.
One minute mindfulness practice
Mindfulness meditation is when we pause and become aware of what is happening around us and within us without judgement. Take a moment to meditate and notice where your attention goes.
5-4-3-2-1 grounding technique
This grounding technique can be used when you notice yourself becoming overwhelmed with emotion and not able to be present. Use it to bring yourself back to the present moment.
Look around the space you’re in and list:
5 things you see around you
4 things you can touch around you
3 things you hear around you
2 things you smell
1 thing you taste
@reginakehn on Giphy
Belly breathing
This is a form of deep breathing that involves breathing from your belly instead of your chest.
Find a spot where you can sit or lie down.
Now, place one hand on your belly and one on your chest. This way you can feel if your belly moves up and down as you breathe.
Now breathe in through your nose.
1…2…3…4…5… @yeremiaadicipta on Giphy
Feel your belly rise.
And breathe out through your mouth.
1…2…3…4…5… @yeremiaadicipta on Giphy
Feel your belly fall.
Repeat 10 times and then check in and see how your body feels.
Tense and relax
When you feel stress in your body, it can help to tighten up your muscles and relax them so your body can feel a little more tender. Researchers call this the “progressive muscle relaxation technique” and it’s been widely studied.
Scrunch up your face and hold it for 5 to 10 seconds. Now relax your face.
Pull back your shoulders and hold it for 5 to 10 seconds. Now relax your shoulders.
Flex those biceps and hold for 5 to 10 seconds. Now relax.
Squeeze something for 5 to 10 seconds (a stress ball or a stuffed animal). Now let go.
Bend over and squeeze your belly muscles for 5 to 10 seconds. Now let go.
Now tighten your legs for 5 to 10 seconds. Now let go.
Flex your toes for 5 to 10 seconds. Now let go.
There’s no right or wrong way to do this exercise. Keep tightening and relaxing different parts of your body until you feel more calm.
What to do next
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