All of us can feel anxious and stressed. While there can be a healthy dose of stress, excessive amounts of stress, anxiety and or feelings of worry can cause a great deal of negative symptoms: stomach and digestive issues, sleep deprivation, nightmares, difficulty with concentration, and irritability, to name a few. High levels of stress for a long period of time can do even more severe damage not only to our bodies, but to our brains.

SET’s branch of calming practices utilizes specific exercises to lower cortisol levels in the brain (stress hormone). Exercises also promote external and internal growth by increasing levels of serotonin and melatonin, and changes within the external environments.

For example, beginning a “calming routine” approximately 30 minutes before desired bedtime can help the body and brain produce melatonin (sleep hormone) more rapidly. Calming routines can include changing into night clothing, hygiene rituals (i.e. hair and teeth brushing, make up removal), and implementing a tactile tool such as brushing or back rubbing, as well as fusing external sensory input such as scent and soft music. During sleep, having calming music, or white noise playing can help keep the brain focused on the noise, rather than peek emotions, which promotes a more restful, dreamless sleep. These factors allow individuals to wake up more rested and less startled.

Completing these calming-style techniques throughout the day (minus the changing and night time hygiene) can re-initiate calming sensations throughout the body, sending that information to the brain, again redirecting focus away from a stressful situation or feelings of anxiety.

 

Example Calming Routine

  • Reduce lights in the home, lowering media volume (30 minutes before bedtime)
  • Brush teeth, wash face, put on PJ’s
  • Do a sensory calming activity (lavender spray on pillow, reading, quiet calming music, light massage)
  • Go to sleep