Written and verified by the psychologist GetPersonalGrowth.
Last update: 15 November 2021
Using the 5 senses is a simple strategy to overcome stress. It is a special way to synchronize smell, sight, hearing, taste and touch with relaxing and detoxifying stimuli; it helps to calm the mind and reduce the noise of our thoughts. It is, in short, a defensive technique that stimulates the brain and induces peace and well-being.
Sometimes the simplest gestures offer the best results. Regarding stress management, there are many theories, therapies, approaches that aim to prioritize or improve the focus of our thoughts. They are all valid tools, however, in some circumstances the most basic strategies work better.
Our experiences and emotions can vary depending on how we use our senses: if we make them interact with relaxing stimuli, we promote inner harmony.
One of these techniques is simply to make good use of what is offered to us by nature: our body, our wonderful 5 senses. Isn't it true that we sometimes silence them, that we forget their power? In fact, we are not always aware of the information they transmit to us, of their energy, of that fascinating universe made up of sensations and perceptions with which we organize our reality.
Gestalt therapy, for example, reminds us that the senses are the gateway to our emotions. Thanks to them, we relate and decide which information to let through and which not. Being able to harmonize them allows us to reach a state of "internal reconciliation" through which we can better manage stress. Let's see how to get it.
How to use the 5 senses to overcome stress
1. Smell
The smell of cut grass, of the sea at dawn, of a freshly baked cake, the scent of rain on dry land, the smell of colored pencils in the pen holder ... They are anchors that bind us to the past, to happy moments of our life. This treasure is due to a concrete and fascinating element: the sense of smell, a privileged gateway to our emotional world.
From a physiological point of view, we can see that the primary olfactory cortex is connected to the hippocampus and the amygdala, two brain structures intimately linked to emotions.. To better manage stress, therefore, a tool that has always been of great help is aromatherapy, that is, getting in touch with scents with a relaxing effect.
Here are a few:
- Lavender
- Vanilla
- Eucalyptus
- Mint
- Melissa
- Jasmine tea
- Geranium
- Ylang Ylang essential oil.
2. Relaxing colors
When it comes to using your 5 senses to overcome stress, we cannot underestimate the power of the sense we use the most: sight. Believe it or not, the surrounding environment, the lack of harmony, as well as the disorder or the presence of some dominant colors can intensify the feeling of stress and anxiety.
We should organize ourselves so that in the environments we frequent there is always a relaxing visual stimulus to rest the eyes from time to time. Here are some suggestions:
- Place a flowering plant in front of the nearest window.
- Hang posters or pictures with images of rivers, oceans, rain, etc.
- According to some studies, the blue color is the most therapeutic: it generates calm and well-being.
3 Taste
Many of you will probably agree: one of the best ways to unwind is to satisfy your palate with a tasty cup of chocolate or any other food that contains this prodigious ingredient. However, it is good to underline a fundamental aspect: to reduce stress through taste, one must learn to savor, that is, eat slowly, produce saliva, stop the clock for a moment.
Furthermore, the desserts are not exclusive; there are other options, perhaps more suitable, to counteract stress:
- Avocado
- Grapes
- Oats
- Apple
- Green tea
- Blueberries
- Banana
- almonds
- Salmon
4. The sound of harmony, the calm of silence
We live in a world sunk in all kinds of sounds, noises that often exceed the permitted decibels and that prevent us from "listening" to that precious and cathartic element for the brain: silence.
Using the 5 senses to overcome stress, we cannot neglect hearing. To obtain the essential relaxation, we can choose two ways. The first is to listen to music and songs that can arouse positive emotions in us, such as joy, nostalgia, motivation, overcoming ...
The second is to listen to relaxing sounds: the sound of the rain, the singing of the whales, the white noise, the wind in the trees, etc.
5. Touch: the sense that makes us feel alive
The skin is a surface strewn with thousands of receptors waiting to be stimulated. A caress, warm water, the sea breeze, clean sheets, floating, the embrace of a loved one that envelops us and reaches our soul ... The human being needs contact, the skin is anxious to be stimulated every day and in a pleasant way; it is essential to “give her” these experiences whenever we can.
Lack of tactile stimuli generates sensory hunger: a feeling of emptiness that intensifies the stress. However, a simple relaxing shower, a hug, is enough to dampen fears, tensions, anxiety.
In conclusion, using the 5 senses to overcome stress is not only possible, but necessary for a better relationship with one's surroundings. It is a question of choosing the most suitable stimuli to favor inner balance, well-being and the perception of the world around us.
