Latest / Wellbeing Solutions - Ask A Counsellor / What is sensory self-care and why is it important?

Transcript

What is sensory self-care and why is it important? · Wellbeing Solutions - Ask A Counsellor

• 0:01
  SPEAKER_00: What is sensory self-care?
• 0:04
  SPEAKER_00: This is an act of intentionally engaging your senses sight, sound, touch, smell and taste to calm your nervous system.
• 0:13
  SPEAKER_00: It restores focus and can bring you back into the present moment.
• 0:18
  SPEAKER_00: So we live in a world of constant overstimulation.
• 0:22
  SPEAKER_00: We're bombarded with our tech, our notifications, screens, noise, and yet we're often not getting the right kinds of sensory input, the ones that can nourish us.
• 0:34
  SPEAKER_00: So I hope that the below breakdown can give you some ideas on how to start implementing sensory self-care into your day.
• 0:42
  SPEAKER_00: And at the end I'll tell you why and the benefits of it.
• 0:45
  SPEAKER_00: So it doesn't have to cost money or take too long.
• 0:48
  SPEAKER_00: It's a form of mindfulness with intent to connect to your body.
• 0:52
  SPEAKER_00: So let's start with our eyes.
• 0:55
  SPEAKER_00: What can you see?
• 0:56
  SPEAKER_00: So try spending time in natural light, watching moving water, or surrounding yourself with colours that feel calming.
• 1:04
  SPEAKER_00: Studies show that green is especially known to reduce cortisol levels as it is the easiest colour for the human eye to process.
• 1:13
  SPEAKER_00: Look at our ears, the sound.
• 1:16
  SPEAKER_00: Sound travels in waves.
• 1:18
  SPEAKER_00: Music can affect moods and be a useful tool for expressing ourselves through dance but also with our voices.
• 1:25
  SPEAKER_00: A great way that I recommend to release anger and frustration is to sing out loud to a fast aggressive song.
• 1:32
  SPEAKER_00: On the other end of the sound spectrum, soothing bird song, rain, instrumental music, or even two minutes of deliberate silence can be more relaxing than any passive music.
• 1:46
  SPEAKER_00: Sound baths are the ultimate experience and are very powerful.
• 1:49
  SPEAKER_00: It's worth having a go if you're open to this.
• 1:52
  SPEAKER_00: So you are exposed to strong sound waves created by various instruments such as gongs, forks, rattles and more.
• 2:01
  SPEAKER_00: So let's look at your sense of touch.
• 2:03
  SPEAKER_00: Texture matters more than we think, so weighted blankets provide comfort and being held that sensation.
• 2:11
  SPEAKER_00: Cold water on the face, bare feet on the grass.
• 2:15
  SPEAKER_00: These aren't luxuries, they're actually neurological reset buttons.
• 2:21
  SPEAKER_00: Smell is our most primitive sense.
• 2:24
  SPEAKER_00: It's wired directly to the brain's emotional centre, so a familiar scent coffee, old books, sea air, perfume, can shift your mood in seconds, maybe reminding you of someone who is important to you and of bringing back a fond memory.
• 2:42
  SPEAKER_00: So taste eating slowly and mindfully, savouring a warm drink, noticing flavour without distraction.
• 2:49
  SPEAKER_00: It transforms a routine act into a moment of genuine presence.
• 2:54
  SPEAKER_00: And if you're struggling with emotional eating, eating mindfully is one of the most effective tools you can implement, so you're consciously eating.
• 3:04
  SPEAKER_00: So actually cooking a favourite meal and then enjoying eating it ticks many of the boxes with our senses.
• 3:11
  SPEAKER_00: So which is great if you like cooking, but gardening is as effective too.
• 3:15
  SPEAKER_00: Getting out, seeing colours, smelling, feeling, fantastic.
• 3:20
  SPEAKER_00: So why does this all matter?
• 3:22
  SPEAKER_00: Because your nervous system speaks the language of the senses before it speaks the language of thought.
• 3:28
  SPEAKER_00: So sensory self-care is one of the fastest routes to regulation.
• 3:33
  SPEAKER_00: You don't need an app, you don't need to pay any money, and you don't need any special skills, you just need to use your senses.
• 3:40
  SPEAKER_00: So I would encourage you to go away and try a small thing today.
• 3:44
  SPEAKER_00: Step outside, close your eyes, and name one thing you can hear, one thing you can smell, and one thing you can feel.
• 3:53
  SPEAKER_00: That's it.
• 3:54
  SPEAKER_00: Just three of your senses.
• 3:56
  SPEAKER_00: That's the practice.
• 3:58
  SPEAKER_00: So do take care of your senses, and then they'll take care of your nervous system and you.
• 4:03
  SPEAKER_00: I hope that's been useful.
• 4:05
  SPEAKER_00: Please look after yourself.
• 4:06
  SPEAKER_00: Thank you.