Chanting to Relieve Acute Stress
An effective technique to help reduce the response to an acute stress is to say a brief, relaxing chant to yourself. The chant can be a phrase or just a few words, such as “I am a good person,” “All will be well,” or “I will be OK.”
How to Chant
After deciding on the words:
- Pick a tune. Set your words to a simple tune — one that you find pleasant or has a religious feeling to it — such as the tune of a Gregorian chant.
- Chant. First, chant your phrase quietly several times. Then, chant without making any sound. Try to feel calm, relaxed, and comfortable.
- Practice. For several days, practice saying your chant quietly to yourself while being in a relaxed state. We want your mind to associate the chant with a relaxed feeling.
- Relax. When you experience an acute stress, chant silently to yourself. Notice how this relaxes and calms you, allowing you to focus.
At different times, you may decide to take a few deep breaths or go to your funny relaxer. Use whatever works best to calm yourself.
For more information about UPMC's Healthy Lifestyle Program
- Call 800-533-UPMC (8762)
- E-mail Dr. Bruce Rabin,
Director, Healthy Lifestyle Program