Understanding Weighted Blankets
Weighted blankets have gained popularity as a therapeutic tool to help individuals cope with stress and anxiety. These blankets are typically filled with materials such as glass beads or plastic pellets that provide gentle, even pressure across the body, mimicking a sensation known as deep touch pressure (DPT). This sensation can significantly calm the nervous system, making weighted blankets an effective aid post-stressful situations, such as after a challenging phone call.
Benefits of Weighted Blankets
1. Deep Touch Pressure:
Weighted blankets apply pressure that triggers the release of neurotransmitters like serotonin and dopamine. These chemicals promote feelings of well-being and happiness, while also reducing cortisol, the stress hormone.
2. Enhanced Sleep Quality:
Using a weighted blanket can lead to improved sleep quality. Many people experience better sleep patterns and a reduction in insomnia symptoms when using these blankets consistently. After a tense call, wrapping oneself in a weighted blanket can foster more restful sleep.
3. Reduced Anxiety:
The calming effect of weighted blankets may help alleviate anxiety symptoms. They create a cocoon-like effect, providing a sense of security and comfort, which can soothe overactive minds.
4. Support for Sensory Processing Disorders:
Individuals with conditions such as autism spectrum disorder (ASD) or attention-deficit/hyperactivity disorder (ADHD) may benefit significantly from weighted blankets tailored to their sensory needs.
Choosing the Right Weighted Blanket
1. Weight Considerations:
A common recommendation is to select a blanket that weighs about 10% of your body weight. For example, if you weigh 150 pounds, a 15-pound blanket would be ideal. Proper weight ensures the blanket provides effective pressure without causing discomfort.
2. Size Matters:
Choose a size that fits your body. Weighted blankets come in various dimensions, from twin to queen sizes. A blanket should adequately cover your body without feeling constricting.
3. Material Preference:
Consider the fabric and filling of the blanket. Many weighted blankets feature soft cotton or fleece covers, which can enhance comfort, especially when the blanket is used for extended periods.
4. Maintenance and Care:
Look for blankets that are machine-washable or come with removable covers for easy cleaning. Maintaining hygiene is crucial, especially for items used frequently for stress relief.
Using Weighted Blankets After a Call
1. Create a Calming Environment:
Before you wrap up in your weighted blanket, ensure your surroundings are peaceful. Dim the lights, turn off stimulating devices, and consider playing soft, calming music or nature sounds to create a serene atmosphere.
2. Mindful Transition:
After the call, take a moment to acknowledge any stress or tension you may feel. Take deep breaths; inhale slowly through your nose, hold for a few seconds, and exhale through your mouth. This mindful transition allows you to mentally detach from the call’s stress before embracing the blanket’s calming effects.
3. Wrap Yourself Comfortably:
When ready, fold the weighted blanket over your body, ensuring it covers your shoulders down to your toes if comfortable. The weight should feel firm yet comforting, like a gentle hug. Some people may prefer to start with just the lower part of their body weighted, allowing for gradual acclimatization.
4. Engage in Calming Activities:
While wrapped in the blanket, engage in calming activities to deepen your relaxation experience. Consider practicing mindfulness meditation, reading a book, or listening to a guided relaxation podcast. These activities can enhance the nurturing sensation of the blanket, further helping to calm your nervous system.
5. Practice Progressive Muscle Relaxation:
While situated under the blanket, try progressive muscle relaxation techniques. Tightly clench your fists, hold for a few seconds, and then release. Carry this practice through other areas of your body, moving from your feet to your head, to help alleviate tension from the remnants of the phone call.
6. Set a Timer for Grounding Time:
After a stressful call, it can be beneficial to allocate a specific amount of time to relax under your weighted blanket. A period of 10 to 30 minutes is recommended to allow your body to reset. Setting a timer will help you stay present without worrying about the time.
Tips for Maximizing the Benefits
1. Consistent Use:
For maximum effectiveness, incorporate the weighted blanket into your routine. Regular use can train your nervous system to associate the blanket with relaxation, making it easier to unwind after future stressful situations.
2. Combine Aromatherapy:
Consider pairing the weighted blanket with calming scents. Lavender essential oil, known for its relaxing properties, can enhance the soothing experience. Use a diffuser nearby or apply diluted oil to your wrists or temples.
3. Temperature Control:
Be mindful of the room temperature. Weighted blankets can retain heat, so ensure your environment is not too warm. Using breathable fabrics helps maintain a comfortable temperature.
4. Personalize Your Experience:
Adding personal touches, such as your favorite cozy socks or a soft pillow, can enhance your comfort. Remember, the goal is to create a personalized sanctuary that caters to your specific relaxation needs.
Conclusion
To leverage the calming effects of weighted blankets after a stressful phone call, select the right blanket, create a soothing environment, and use relaxation techniques. By incorporating these practices into your routine, you can effectively calm your nervous system and promote overall emotional well-being.
