CL-August 2024 - 7

HAPPY & HEALTHY
Stress Less
Restore your calm with these tension-relief techniques
by Vanessa LaFaso Stolarski, Contributing Columnist
W
hen we feel triggered or
overwhelmed by stress,
thinking out of those intense
emotional states can be diffi cult. Somatic
(pertaining to the body) techniques
off er a powerful way to regulate our
nervous systems and fi nd relief by
working directly with the body's physical
sensations. Th e following techniques can
be performed almost anywhere, off ering
immediate relief to your daily stressors.
PROGRESSING MUSCLE TENSE
AND RELEASE
Progressive muscle relaxation is a
technique that helps relieve physical
tension and promote relaxation
throughout the body. Th is method
helps you become more aware of where
you unconsciously hold tension while
feeling stressed. It involves systematically
tensing and then releasing diff erent
muscle groups. Each tension should be
held for 5-10 seconds:
* Get comfortable in a seated or lying
position.
* Start by tensing muscles in your feet
and lower legs by pointing your toes
and tightening your calf muscles.
* Release the tension all at once and
focus on the feeling of relaxation in
your feet and lower legs.
GROUNDING WITH SENSES
When feeling overwhelmed, the
5-4-3-2-1 grounding technique can
quickly orient you to the present
moment through your fi ve senses.
Th is practice anchors you into your
immediate surroundings and helps
halt catastrophic thinking.
* First, notice fi ve things you can
see around you.
* Th en, identify four things you
can feel or touch.
* Next, become aware of two things
you can smell.
* Lastly, identify one thing you
can taste.
SOOTHING WITH TOUCH
Th e butterfl y hug is a simple, selfsoothing
technique that can be done
anywhere. Th e bilateral tapping in this
movement helps integrate the right and
leſt hemispheres of the brain, while the
hug provides a soothing, grounding
sensation.
* Cross your arms over your chest,
placing your right hand over your
co-opliving.com
* Move up to your thighs and
buttocks. Tense these by pressing
your legs together tightly, then
relax the muscles completely.
* Continue the pattern of tensingreleasing
up your body to your face.
* With each release, make sure you
also release your breath in an exhale
while sinking into the relaxed
sensation.
Butterfl y Hug
leſt bicep and your leſt arm over
your right bicep.
* Th en, alternate tapping your hands
on your upper arms, mimicking
the gentle wing movements of a
butterfl y.
* Perform this exercise until you feel
more relaxed.
RESOURCING WITH MOVEMENT
Shaking, twisting, bending and
stretching all contribute to discharging
stored tension in the body. Movement
can shiſt your physiology out of that
tense state into one that is calm. Yoga
poses, for instance, are an excellent
way to accomplish this, particularly the
anti-anxiety pose:
* Stand tall with your feet hip-width
apart.
* Extend your arms out to the side
at shoulder height with palms
facing up.
* Hold this posture for 30-60
seconds while taking deep breaths.
Th ese somatic techniques directly
target the body's physiological stress
response to restore a sense of safety, calm
and presence. With practice, they can
become valuable tools in your self-care
toolkit for stress management.
*
Vanessa LaFaso Stolarski is a certifi ed
nutrition counselor, weightliſt ing coach,
life coach and stress-management specialist.
All health-related content and media provided by Cooperative
Living or its website(s) is created and published for informational
purposes only. It is not a substitute for professional medical
advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualifi ed
health professional with any questions you may have regarding
your health or a medical condition.
August 2024 * Cooperative Living * 5
PHOTO BY ANDREA PIACQUADIO VIA PEXELS.COM
PHOTO COURTESY RAWPIXEL.COM
http://www.RAWPIXEL.COM http://www.PEXELS.COM http://www.co-opliving.com
CL-August 2024

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