Unusual Mental Health Techniques to Help Manage Stress

Sometimes, the simplest ways to manage stress are also the most unexpected. From tasting a lemon to pushing against a wall, these 12 techniques could help you interrupt anxious thoughts, feel more grounded and regain a sense of control.

We all have moments when our minds won't switch off.

Perhaps you're worrying about something that hasn't happened yet. Maybe you're replaying a conversation, feeling overwhelmed by your to-do list or struggling to concentrate because there are too many things competing for your attention.

When this happens, it's tempting to try to think your way out of it. But sometimes, doing something different can be more helpful than trying harder to control your thoughts.

The good news is that there are simple techniques you can try almost anywhere. Some use your senses, others involve movement or breathing, and a few might sound a little unusual.

They won't all work for everyone, and none is a magic cure for anxiety or stress. However, some have a reasonable basis in grounding, attention and relaxation techniques.

Here are 12 mental health techniques for stress worth exploring.

1. The Sour Shock: Try Something Sour

Ever feel as though your thoughts are going round in circles?

A strong sensory experience, such as tasting something sour, can give your attention something different to focus on.

Try a small piece of lemon. Notice the sharp taste, the sensation in your mouth and your body's response.

The aim isn't to shock yourself out of anxiety. It's to interrupt the cycle of worrying thoughts and bring your attention back to the present moment.

Give it a go: Take a small taste of something sour and spend a few seconds noticing the sensation without judging it.

2. The Ice Cube Reset: Focus on Physical Sensations

When anxiety takes over, it can be difficult to think clearly. Focusing on a physical sensation may help you reconnect with the present.

Try holding a cool object, such as a chilled glass or a cool, damp cloth. Notice its temperature, texture and how it feels against your skin.

You don't need to use an ice cube or anything painfully cold. The aim is simply to shift your attention from your thoughts to your immediate surroundings.

This is an example of grounding, a technique that uses your senses to help you feel more connected to the here and now.

Give it a go: Find something cool to hold and describe its physical sensations to yourself.

3. The Power Pose: Change Your Posture

How you hold your body can influence how you feel, although the effects aren't as straightforward as some popular claims suggest.

When we're stressed or lacking confidence, we might find ourselves hunching our shoulders, looking down or making ourselves smaller.

Try standing comfortably upright, relaxing your shoulders and lifting your head. Take a few steady breaths and give yourself a moment before tackling whatever is worrying you.

Changing your posture won't automatically make you confident, but it can be a useful cue to pause, prepare and approach a situation differently.

Give it a go: Before a difficult conversation or important meeting, take 30 seconds to stand comfortably, breathe steadily and remind yourself what you want to achieve.

4. Sing It Out: Use Your Voice

You don't need to be a great singer to benefit from singing.

Putting on a favourite song and singing along can give you something enjoyable to focus on. Singing also involves controlled breathing and physical activity, which may help some people feel more settled.

Humming is another option if you don't fancy belting out a chorus.

There's no need to take it too seriously. The point is to do something that engages your attention and gives you a break from whatever is occupying your mind.

Give it a go: Choose a song you enjoy and sing along for a few minutes. Notice how you feel afterwards.

5. The Fresh Sock Reset: Make a Small Change

This one might sound ridiculous, but hear me out.

When you're having a difficult day, a small change in your environment or routine can sometimes help you break out of autopilot.

Changing your socks, washing your face, putting on a fresh top or making a cup of tea won't solve a major problem. However, these small actions can provide a moment to pause and do something manageable.

It's less about the socks themselves and more about deliberately changing what you're doing and bringing your attention to the present.

Give it a go: Choose one small action that makes you feel refreshed. Take your time rather than rushing straight on to the next task.

6. The Cold Water Reset: Try a Cool Splash

When you're feeling wound up, a simple change of sensation may help you pause.

Try splashing cool water on your face or placing a cool, damp cloth against your cheeks.

Cold stimulation can affect the body's automatic responses, but the effects vary between people. It isn't a guaranteed way to stop anxiety or slow your heart rate.

You don't need ice water or an extreme cold-water challenge. Keep it comfortable and focus on the sensation.

Give it a go: Take a short break, use some cool water and then spend a moment noticing your breathing and surroundings.

7. Talk to Yourself in the Third Person

We can often be much kinder to other people than we are to ourselves.

Imagine a friend telling you they're worried about an upcoming challenge. You'd probably encourage them, help them see things more clearly and remind them of what they've managed before.

But what happens when you're the one facing the challenge?

Try using your own name when talking to yourself.

Instead of thinking, "I can't handle this", try something like:

"Malcolm, take a breath. What's the next step?"

Research into self-distancing suggests that referring to yourself by name can sometimes help you step back from difficult emotions and look at a situation more objectively.

It doesn't mean ignoring your feelings. It means creating a little space between what you're experiencing and how you respond.

Give it a go: The next time you're being hard on yourself, imagine what you'd say to a

friend in the same situation. Then say it to yourself.

8. The 5-4-3-2-1 Grounding Technique

This is one of the better-known grounding exercises, and it's particularly useful when your thoughts are racing or you feel overwhelmed.

The technique encourages you to focus on your surroundings using your five senses.

Work through the following:

• 5 things you can see. Notice colours, shapes or objects around you.

• 4 things you can feel. Perhaps your feet on the floor or your clothes against your skin.

• 3 things you can hear. Listen for nearby and more distant sounds.

• 2 things you can smell. Notice any scents in the room.

• 1 thing you can taste. Pay attention to the taste in your mouth or take a sip of water.

  
  

Take your time. There's no need to rush through the list or get every answer right.

The purpose is to bring your attention away from worrying about the past or future and towards your immediate experience.

Give it a go: Save this exercise for a moment when you need to slow down and reconnect with the present.

9. The Chewing Gum Trick: Give Your Attention Something to Do

Could chewing gum help you feel less stressed?

Some research suggests that chewing gum may have small, short-term effects on alertness or stress for some people. However, the evidence is mixed, and it isn't an established treatment for anxiety.

You can still use chewing as a simple sensory activity.

Notice the rhythm of chewing, the taste and the physical sensation. This gives your attention something concrete to focus on rather than leaving it entirely occupied by worrying thoughts.

If gum isn't your thing, try sipping water slowly or focusing on the feeling of your feet against the floor.

Give it a go: Next time you feel distracted or tense, try a simple sensory activity and notice whether it helps you settle.

10. The Weighted Hug: Find a Comfortable Sense of Pressure

Sometimes, what you need isn't another solution. It's a little comfort.

Try wrapping yourself in a cosy blanket, holding a cushion against your chest or giving yourself a gentle hug.

Some people find the sensation of gentle, even pressure soothing. Weighted blankets may also help some people feel calmer, although the evidence for their benefits is still developing.

The important thing is to choose something comfortable. You should always be able to move freely, and anything you use should never restrict your breathing.

Give it a go: Set aside a few quiet minutes with a blanket or cushion. Let yourself relax without feeling that you have to be productive.

11. The Wall Push Reset: Use Your Body

When stress builds, you might notice tension in your shoulders, jaw or hands.

Sometimes, a little physical movement can help you shift your attention and release some of that tension.

Here's a simple exercise.

Stand facing a wall and place both palms against it at about shoulder height. Gently push for around 10 seconds, keeping your feet planted and your breathing comfortable.

Then release the pressure, lower your arms and notice how your body feels.

This isn't a scientifically established way to switch off anxiety, but it can be a useful physical pause. It also gives you something simple and immediate to do when you feel stuck in your thoughts.

Give it a go: Try a few gentle wall pushes, then take a moment to relax your shoulders and breathe normally.

12. The One-Minute Brain Dump: Get Your Thoughts on Paper

Sometimes, the problem isn't one particular worry. It's the sheer number of things going through your head.

Work deadlines, appointments, unfinished tasks, difficult conversations and those little things you keep reminding yourself not to forget.

Trying to hold everything in your mind can feel exhausting.

A brain dump is a simple way to get those thoughts out of your head and onto paper.

Set a timer for one minute and write down whatever comes to mind. Don't worry about spelling, grammar or putting things in the right order.

When the timer finishes, look at what you've written.

You might spot something you can deal with immediately, something that can wait or something that's worrying you without needing any action right now.

You don't have to solve everything at once. Sometimes, seeing your thoughts written down is enough to make them feel more manageable.

Give it a go: Take one minute, write freely and see whether anything becomes clearer.

Why Do These Simple Mental Health Techniques Sometimes Help?

Although these 12 ideas are quite different, several share an important feature: they

change what you're paying attention to.

When we're anxious or stressed, our attention can become caught up in worrying thoughts, imagined future problems or difficult memories.

Trying to force those thoughts away can sometimes make us even more aware of them.

Instead, sensory activities, grounding exercises and simple physical actions can give us another focus. They may help us pause, notice what's happening and choose how to respond.

Other techniques, such as compassionate self-talk, encourage us to change how we interpret a situation rather than simply trying to distract ourselves from it.

Of course, there's an important distinction between managing a difficult moment and resolving an ongoing problem.

These techniques can be useful tools, but they won't address every cause of anxiety, stress or low mood. And not every technique will suit every person. Experiment with them and keep the ones that you find helpful.

What If These Techniques Aren't Enough?

If you regularly feel anxious, overwhelmed or stuck in unhelpful patterns of thinking, it may be worth looking beyond quick fixes.

Sometimes, understanding what triggers a response is just as important as knowing how to manage it.

Hypnotherapy can help some people explore their patterns of thinking, develop more helpful responses and work towards specific personal goals. The approach depends on the individual and what they want to achieve.

In my practice, I work with people to understand what they'd like to change and explore practical ways to move forward. There's no single technique that works for everyone, and hypnotherapy isn't a replacement for appropriate medical or mental health care.

If anxiety or low mood is affecting your everyday life, consider speaking to your GP or another suitably qualified professional about the support available.

Small Steps Can Make a Difference

You don't need to try all 12 techniques, and you certainly don't need to turn them into another item on your to-do list.

Pick one that appeals to you. Try it when you have a moment to spare, rather than waiting until you're completely overwhelmed.

Notice what works for you, what doesn't and what you might want to try differently next time.

Sometimes, a small action is enough to help you pause and reset. At other times, it can be the first step towards understanding a bigger issue.

The key is to find approaches that work for you, rather than expecting yourself to cope with everything through willpower alone.

If you're looking for support with anxiety, stress, confidence or unhelpful habits, I offer hypnotherapy sessions in Dumfries and online.

Visit malcolmstruthers.com to find out more about my approach and the support available.