Berkeley’s Golden Bear Sleep and Mood Research Clinic’s work suggests that stress can be reduced with a simple daily practice.
Susman and colleagues have discovered a powerful self-compassion micro-practice that, when done daily for a month, can significantly reduce stress levels and enhance mental health. The best part? It only takes a few minutes, making it a manageable addition to your daily routine.
What to do to reduce stress
Close your eyes and call to mind something about yourself that has been bothering you and making you feel unworthy, unloved, or insufficient. Notice what arises in your body.
Place one hand over the belly and one over the heart with the energy of “giving yourself a hug”, and notice what arises in the body now.
Ask yourself, “How can I be a friend to myself now?”
Implementing this practice daily for just 20 seconds has been scientifically proven to significantly improve your well-being. This assurance of its effectiveness can instil a sense of trust and security in its benefits.
How does it reduce stress?
Self-soothing touch has been shown to reduce cortisol levels. When feeling anxious or upset, try patting the area over your heart or stroking your cheek while saying soothing words out loud to yourself.
Although we are cognitively aware that we are touching ourselves, our skin responds similarly to the soothing touch of others.
Similarly, first-person self-talk out loud (using your name rather than “I”) to offer yourself soothing words has also been shown to be as effective as someone else offering comfort or encouragement.
There’s some evidence that when we say this out loud, our brains use this information as if it has been offered by someone else.
In sensorimotor psychotherapy, clients are encouraged to be more attentive to how their inner bodily experience matches their thoughts and emotions. In regularly practising active, self-compassionate words and touch, many people find they have a much greater ability to self-soothe than they’d previously believed.
Remember to practice daily for 30 days to instil the habit.
If you find it challenging to show compassion to yourself, you’re not alone. Many people struggle with this, and it’s a significant reason why individuals seek therapy. Remember, seeking professional help is a brave and positive step towards improving your mental well-being. You’re not alone in this journey, and we’re here to support you.
If you’d like to understand how therapy could help you develop a better attitude toward yourself, please contact us for a complimentary consultation.
