Stress relief with somatic practices…
Let’s get real for a minute… You may have heard of or looked into the ways in which we can release stored tension and stress from our bodies through somatic practices and exercises.
Somatic practices to relieve and manage stress are great and I’ve listed some practices towards the end of this post. What I want to talk about first though, is what we can do when we are not in the right environment to be able to use these practices, and what we can do instead, to bring ourselves back to a more regulated state.
When you’re at work, from nine in the morning until five in the evening (and maybe even longer); when you’re receiving emails or attending meetings all day; or when you start to feel tension or stress rising in your body, there is not always a safe space or appropriate space for you to start practising, or doing somatic release exercises.
It would be lovely to be able to ignore any kind of judgement from our colleagues and leadership teams to practice somatic shaking or somatic releases to release tension once we’ve finished a call or meeting.
Unfortunately our workplaces don’t yet foster wellbeing to that extent. And it isn’t always ideal to go to the restrooms, lock yourself in a cubicle and try to do somatic exercises in a very very small space. Believe me, I’ve tried!
When we are unable to release pent-up energy, tension and stress, it becomes stored in our body. By the time we get home and we feel we are in a safe enough space where we can start to release that stored energy, it may be that we have naturally calmed down or regulated. We may not feel as stressed, so instead of going over the situation and getting worked up again, we ignore it and carry on with our lives.
These are the moments where many of us turn to food, doom scrolling on our phones, or reaching for an alcoholic drink. These activities help us to relax or disassociate from the stress that we have experienced.
If you want a few ways to release your stress whilst you are at work, I’ve shared 5 exercises and practices below that you can do whilst you’re sitting at your desk or in a meeting. Your colleagues won’t even know what you’re doing!
Whenever you feel yourself experiencing stressful situations at work, give these a try.
1. Deep breathing
Taking a deep inhale through the nose and then exhaling deeply from the nose can help to regulate your breathing and your nervous system. This will reduce the feelings of stress in your body and promote a sense of relaxation.
2. Creating an anchor point
This can be a physical object on your desk, such as your water bottle. Or this could be an anchor point on your body, such as placing a hand on your belly. Whenever you start to feel stressed, focusing on your chosen anchor point can help to bring your attention back to the present.
3. Looking to the horizon
This one may be a bit more tricky depending on what is in front of you. When you find yourself starting to lose focus or become overwhelmed, draw your attention to the horizon and focus there for a minute or two, noticing what you can see. This helps to recenter you and bring your nervous system back to a sense of safety.
4. Neck and shoulder rolls
Many of us feel tension and stress in our necks and shoulders. Rolling the shoulders back and then forwards, or gently moving our heads side to side can help to relieve our stress.
5. Body scan
You don’t have to close your eyes to do this, and it can be done whenever you need it. Let your focus move up through your body, from your toes all the way to the top of your head. Repeat the scan back in the opposite direction. Do this as slowly as you can, noticing where you feel any sensations in your body. Body scans help you to learn how your body responds and what it needs without judgement or trying to fix anything.
These are all practices that I use myself and depending on what has caused me to feel stressed will inform what practice I decide to use. There are times when I can leave my desk to go for a short walk in the fresh air or meet a colleague for a non-work related chat. These are other ways to relieve stress whilst at work and I encourage you to find practices that suit you and your working environment.
If however, you do have a working environment and space that allows for more dynamic somatic practices, below are a few suggestions:
If you are feeling stuck or are procrastinating:
1. Find a wall that you are able to push up against and stand up straight
2. Push your hands against the wall
3. Let your body weight lean in as you bend your elbows (make sure that it is comfortable for you)
4. Stay in this position for 10 seconds
5. Return to a standing position
6. Rest for 10 seconds
7. Repeat steps 2 - 6 up to 5 times
If you’re overthinking or are finding yourself disconnected from your body:
1. Find a comfortable seated position
2. Hug yourself with one hand on your shoulder and the other hand under your armpit
3. Take a deep breath in and a deep breath out
4. Repeat 3 times
5. Swap your hand positions and repeat the 3 breaths in and 3 breaths out
If you’re feeling angry or anxious:
1. Whilst standing up, as if you are trying to shake water away, shake your hands, arms, legs, feet and then your whole body
2. Do this shaking motion for 2 - 3 minutes
3. Stand with your feed hip-width apart
4. Sway your arms around your body, letting your head and torso twist to one side and letting your arms wrap around you
5. Repeat to the other side
6. Repeat continuously for 3 - 5 minutes
Somatic practices are beneficial for relieving stress. Some practices help to down-regulate our nervous system and some practices help to up-regulate our nervous system. It is important to understand your own stress responses so that you can use the right practice at the right time for you. This will help you to create strategies for yourself that are more effective in managing your stress. If you would like support in doing so, please reach out to me.
Much love,
Harmesch x