When you're feeling anxious or stressed, it can be challenging to imagine finding calm again. While there are many ways to manage anxiety, therapists suggest a simple technique that you might not be using: softening your gaze.
Our eyes play a crucial role in processing our surroundings, and this becomes particularly significant during stressful moments. According to somatic psychologist Justine Grosso, when our nervous system is in a fight-or-flight state, our eyes tend to narrow and fixate on potential threats, a phenomenon known as tunnel vision.
To counter this, therapists recommend softening your gaze, which involves allowing your eyes to relax naturally in their sockets without focusing on any particular object. Somatic therapist Danica Harris explains that this can be achieved by gently looking around your environment or even cupping your hands over your eyes to block out visual stimuli for a brief period.
Regularly softening your gaze can alleviate tension not only in your eyes but also in your forehead, jaw, and neck. This technique can be practiced anywhere, whether at home or outdoors, and can be particularly soothing when looking at nature or familiar surroundings.
Additionally, visual cues can aid in mindfulness practices. Meghan Watson, founder of Bloom Psychology & Wellness, highlights the 5-4-3-2-1 technique, which uses sensory observations to bring you back to the present moment and reduce anxiety.
By incorporating these simple visual techniques, you can help calm your nervous system and find a sense of peace amid stress.
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