Sensory Relaxation

Sensory: RELAXATION Every year, thousands of people in the UK report work-related stress at a level they believe may be making them ill. Studies have shown that stress can damage the heart by causing an increased amount of white blood cells, which may cause problems for people with heart disease and lead to heart attacks. Common signs of stress include loss of appetite, headaches, difficulty sleeping Humans have a lot more thanfive senses, but these are not often mentioned in everyday conversation. and anxiety. Many can be reduced by Other senses include sense of fullness, relaxing the body and calmingthe sense of temperature, sense of balance, sense of painand sense of time. mind. Here are some natural solutions to stress using the five main senses. SMELL The sense of smell is made possible by two small areas high up in the nasal passages. In humans, these areas contain between five and six million cells, while rabbits have 100 million and dogs have 220 million. Lwender Studies suggest that lavender can help to reduce anxiety levels. Lavender oil is popular for massages due to its soothing, sedative effects. Basil gandalweed The scent of basil leaves The very distinctive can help to relieve mild stress and promote a healthy sleeping pattern. scent of sandalwood may reduce anxiety and induce sleep. Coconut Green; Alpples Preliminary studies have shown that the smell of green apples can help to relieve headaches and migraines. The scent of coconut is known to slow down the heart rate, as well as overall blood pressure and stress levels. TOUCH Massage canlower levels of the stress-inducing hormone cortisol by an average of 31% and increaselevels of serotonin by an average of 28%. Neck it up again. This will help to relieve tension in the neck and head. Gently tilt the head forwards towards the chest, then slowly raise Wrisis & hands Shoulders Stretching the wrists by pulling back on your hand can help to relax tired muscles. A light shoulder massage can help to reduce stress and promote a healthy sleeping pattern. Physical contact Feet A deep foot massage can reduce stress and help to increase circulation in the feet after a long day. Frequent physical contact, such as hugging, can help to reduce blood pressure and relieve stress. TASTE The human mouth contains around 10,000 taste buds that are sensitive to sour, sweet, bitter, salty and umami (savoury) tastes. Milk Drinking warm milk before bed is a home remedy for - The protein lactium may lower blood pressure, having a calming effect. stress and insomnia. Avocado Tea Eating avocados may help to relieve feelings of anxiety, as they are rich in B vitamins and potassium. Drinking chamomile tea can have a calming effect and help to relieve difficulties with sleeping. Chocolate Carbs Eating small amounts of dark chocolate may Whole grain carbohydrates stimulate the reduce levels of cortisol and catecholamines, release of feel-good brain chemical serotonin, as well as providing high levels of fibre. which are associated with stress. SOUND 78% of over 16s listen to music inorder to de-stress White Noise To avoid damaging nerves, it is important to use a White noise combines all sound frequencies and can treat insomnia. white noise machine. Waves Animal Scunds Ocean The sound of the Noises made by rainforest animals in particular can ocean may help to reduce stress and aid relaxation and have a soothing effect. relieve anxiety. Music Voices Hearing a soothing voice, such as that of a close friend, can reduce stress Classical or slow music without lyrics has been shown to encourage relaxation and improve sleep quality. levels and help to induce natural sleep. SIGHT 90% of over 16s watch television as a way of relaxing light Light therapy can be used to treat anxiety and depression, as it encourages the release of melatonin and improves mood. Art Imagine Looking and creating art can help to relieve stress by focusing the mind on a new image or process. Sitting quietly and imagining a peaceful place or situation can help to reduce stress levels. Nature Films Taking a walk to look at trees, rivers or beaches can reduce anxiety levels and have a soothing effect on the mind. Watching a favourite film or television programme may help to relax the mind and distract from stressful situations. Sources http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/workplace-stressaspx http://www.nhsuk/news/2014/06June/Pages/Stress-causes-damage-to-the-heartaspx http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/ways-relieve stress.aspx http://www.ncbinim.nih.gov/pmc/articles/PMC2777829/?tool=pubmed https://umm.edu/health/medical/altmed/herb/lavender http://www.ons.go.uk/ons/dcp171766_327213.pdf http://www.ncbi.nlmnihgov/pubmed/12422383 http://www.ncbi.nlm.nihgov/pubmed/21250895 http://www.ncbi.nlmnihgov/pubmed/16162447 http://www.sircorg/publik/smel_human.html