Simple practices to relax your sensory relaxation.
Do your sensory sensitivities affect your daily behaviors and routines? Avoiding the cleaning aisle in the grocery store, leaving the table early because sounds are too intense, not going to concerts or public settings to avoid an all-together sensory overload aftermath?
Learn to accommodate your sensory needs, each of the 8 senses has needs that differ from one person to the other.
Our sensory system is constantly receiving and processing information from our environment. In today’s fast-paced world, our senses can become overstimulated, leading to stress and discomfort. Relaxing our sensory system can help us feel more balanced and calm. Here are some ways to relax each of the eight senses, backed by scientific insights.
- Hearing
> Nature Sounds: Listening to nature sounds like rain or ocean waves can lower stress levels and enhance relaxation.
- Vision
> Reduce Screen Time: Prolonged exposure to screens can lead to digital eye strain. Maybe take regular breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds as a relaxation exercise.
> Gentle Lighting: Soft lighting reduces eye strain and promotes relaxation. Research indicates that exposure to dim lighting before bedtime can improve sleep quality
> Look at calming colors > Common effects of:
..Green – Quiet and restful, green is a soothing color that can invite harmony and diffuse anxiety.
..Blue – A highly peaceful color, blue can be especially helpful for stress management because it can encourage a powerful sense of calm.
..Purple – In many cultures, shades of violet represent strength, wisdom and peace. Purple can invoke a tranquil feeling that helps reduce stress.
- Touch
> Relaxing Massage: Gentle massage can reduce muscle tension and promote relaxation. Research supports its effectiveness in lowering stress hormones and improving mood.
> Soft Textures: Handling soft, textured materials like plush fabrics or stress balls can provide comfort and relieve tactile stress.
- Taste
> Mindful Eating: Practicing mindful eating involves savoring each bite and paying attention to the flavors and textures. This approach can enhance the enjoyment of food and reduce stress.
> Soothing Teas: Herbal teas like chamomile or peppermint can have calming effects and help in relaxation.
- Smell
> Smelling nature smells: Spending time in nature and smelling fresh nature sounds can also have a calming effect.
> Aromatherapy: Essential oils such as lavender and eucalyptus have been shown to reduce anxiety and promote relaxation.
- Proprioception (Sense of Body Position)
> Yoga and Stretching: Activities like yoga and stretching improve body awareness and can help reduce stress.
> Balance Exercises: Exercises that challenge your balance, like standing on one foot, can enhance proprioceptive feedback and promote relaxation.
- Vestibular (Sense of Movement and Balance)
> Gentle Movement: Engaging in slow, controlled movements such as Tai Chi can help regulate the vestibular system and reduce feelings of dizziness or imbalance.
> Rocking Chairs: The gentle rocking motion can be soothing and help stabilize the vestibular system.
- Interoception (Internal Body Sense)
> Deep Breathing: Practicing deep breathing exercises helps in tuning into bodily sensations and can reduce stress.
> Body Scanning Meditation: This mindfulness practice involves paying attention to various parts of the body, which can enhance body awareness and relaxation.
By incorporating these techniques into your routine, you promote a greater sense of well-being and relaxation. Save and share with your sensitive friends.
If you have any questions please feel free to reach out to us here or email us at avidsensorywellness@gmail.com
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