De-Stress With Your Senses and Connections
Written by: Alishba Mahmood, HBSc
In Part 1 of our blog, we shared two ways to reduce stress, and would like to share two more note-worthy tips from Marsha Linehan, the creator of Dialectical Behaviour Therapy (DBT), that can be helpful as you continue your journey of personal growth.
1. Activate Your 5 Senses to Self-Soothe
When you’re feeling down, use your 5 senses to their fullest potential to self-soothe.
Taste: Sip a soothing drink or enjoy a yummy home-cooked meal or snack.
Sound: Listen to an entertaining podcast, music or prayer.
Sight: Watch a sunset or a comforting TV show or movie.
Smell: Light a candle or wear your favorite perfume.
Touch: Pet your furry friend or cuddle up in a cozy blanket.
2. Build Social Support
Personal growth is often a lonely journey, but you don’t have to do it alone.
- Spend time with loved ones: Make it a priority to plan regular activities with family and friends. Whether it’s cooking together, shopping, enjoying the outdoors, or going on vacation, these moments help you connect and create lasting memories.
- Join a sports league: Get active while meeting new people by joining a sports league or simply dropping in for a game at a nearby community center (eg., soccer, badminton, volleyball).
- Join a club or class: Participate in local classes that teach skills such as cooking, language learning, art, or dance. This can be a great way to connect with others who share your interests!
- Engage in religious communities: If you’re religious, attending services or joining study groups can be an easy way to find a supportive community.
- Host your own social gatherings: Whether it’s a game night, a potluck dinner, or a weekend BBQ, invite neighbors or acquaintances and encourage them to bring friends—it’s a great way to meet new people and strengthen existing relationships.
- Connect with a therapist: A therapist can be a reliable source of support as you work towards your goals. They can work with you to increase your self-awareness, improve your communication skills and set healthy boundaries with the people in your life.
When to Seek Help
Stress often arises from various sources, such as work pressures, personal relationships, or unresolved emotional issues. Managing your stress is a helpful skill to learn, but there are times when professional help is necessary. If you find that your stress is intense, overwhelming and constant, it may be an indicator that more serious issues such as trauma, chronic anxiety, depression, or mood disorders may be at play. Psychotherapy offers tools and strategies to address these challenges more effectively and to uncover the sources of stress, providing relief in ways that go deeper than surface-level coping mechanisms. It is important to recognize when you need help, and to understand that seeking support is not a sign of failure, but shows your commitment to self improvement.
At Grace Health Centre, our team of therapists and physicians offer psychotherapy services that are free with OHIP or covered by insurance. If you are interested in booking a free initial consultation with us, you can get started by clicking on the button below.
We also offer OHIP-covered weekly psychoeducational support groups where you can connect with others, share your experiences, and learn from one another in a safe and supportive environment. These groups provide a sense of belonging and a reminder that you’re not alone on this journey. If you are interested in joining a support group, you can register here.
Embrace these practices to help reduce stress, become more present, and live a more content life.
*Disclaimer: The information in this blog post is for educational and informational purposes only and is not intended as medical advice. Should you have been struggling any emotional or mental health challenges and would like to seek professional helps, please talk to your family physician, or professionals like Registered Social Worker or Registered Psychotherapists.