This is an excerpt from my upcoming book, We Get Better: 48 Treatment Options for Chronic Depression.

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Treatment option 45: Using sensory stimulation

Sensory stimulation takes many forms. Any pleasant exercise that engages your sight, hearing, touch, taste and smell can move you out of a mental rut, bring you back to the present moment, and help calm your nervous system. The best part: you can do them almost anywhere.

One widely used technique is tapping, which involves tapping specific points on your body, such as your forehead, temples, and fingers, to release built-up tension. Emotional freedom technique (EFT) is a popular form of this technique. Another option is skin rubbing: briskly rubbing the palms of your hands together or stroking your arms, legs, or face to bring awareness back to your body. 

It’s okay to get creative with this. Some people like holding ice cubes, using aromatherapy oils or playing with a sensory toy. My favorite sensory exercises, though, are the ones I enjoy doing anyway. Taking a hot bath, taking a cold shower, listening to music, getting fresh air, lighting scented candles and enjoying a cup of coffee next to a window with a view of nature all help me come back to myself and reset.

If desired, add “using sensory stimulation” to your list of emotional coping skills. List specific sensory activities as well.

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