Calm Emotions With Emotional Stress Release (ESR) Technique

lisa039464
Mar 20
4 min read

Emotional Stress Release is a great way to quickly calm

your own 'flight-fight' response. Learn how!

In today’s fast-paced world, emotional stress is a common experience that can leave us feeling overwhelmed, anxious, or stuck. The Emotional Stress Release (ESR) technique is a simple, yet powerful tool to help manage stress and restore emotional balance. Rooted in the principles of Traditional Chinese Medicine and energy psychology, ESR works by calming the nervous system and gently shifting the mind out of the fight-or-flight response.

Here, we’ll explore why ESR is useful, how it impacts the nervous system, and provide step-by-step instructions on how to practice this technique effectively.

Why Use the ESR Technique?

Emotional stress can manifest in many forms, including physical tension, mental fog, and emotional reactivity. Left unaddressed, chronic stress can contribute to long-term health challenges, such as:

Increased risk of anxiety and depression
Cardiovascular strain
Weakened immune function
Disrupted sleep

The ESR technique is a quick, non-invasive method that helps you regain control during stressful moments. It offers a way to release negative emotional patterns and allows the mind to approach challenges with clarity and calmness.

ESR Calms the Nervous System

Our bodies respond to stress by activating the sympathetic nervous system, also known as the “fight-or-flight” mode. This response prepares the body to confront or flee perceived threats by increasing heart rate, releasing stress hormones (like cortisol), and narrowing focus.

While this response is vital in actual emergencies, it can become harmful when triggered excessively by everyday stressors. ESR helps deactivate this survival mode by engaging the parasympathetic nervous system, also known as the “rest-and-digest” state. This physiological shift encourages relaxation, lowers heart rate, and allows for emotional processing.

ESR Shifts Us Out of Fight-or-Flight

The ESR technique targets specific reflex points on the forehead known as the “neurovascular points.” According to Traditional Chinese Medicine, these points are connected to the vascular system and the brain. Gentle stimulation of these points increases blood flow to the prefrontal cortex, the brain’s center for rational thinking and emotional regulation.

When you hold these points, it interrupts the stress response and promotes a sense of safety, helping the brain process emotions more effectively. As a result, you can move from feeling stuck or overwhelmed to a state of calm and clarity.

Instructions for ESR Technique

Step 1: Find a Quiet Space

Choose a calm and comfortable environment where you can focus without distractions. Sit or lie down in a relaxed position.

Step 2: Identify the Stress

Take a moment to identify what is causing you stress. You don’t need to solve the issue—just be aware of the emotions or thoughts tied to it.

Step 3: Place Your Hands on the Neurovascular Points

Locate the neurovascular points on your forehead: they are about halfway between your eyebrows and hairline, directly above each eye.
Gently place the pads of your fingers on these points. Avoid pressing too hard; a light, steady touch is sufficient.

Step 4: Breathe and Focus

Close your eyes and take slow, deep breaths.
As you hold the points, focus on the stressful situation or emotion you’ve identified. Allow the thoughts and feelings to come up without judgment.
Notice any shifts in your body, such as a sense of relief, warmth, or relaxation.

Step 5: Hold Until the Shift

Continue holding the points for 2–5 minutes, or until you feel a noticeable change in your emotional state. This could be a sense of calm, clarity, or detachment from the stressful event.

Step 6: Reflect and Recenter

After completing the technique, take a moment to reflect on how you feel. You may notice that the stress feels less intense or more manageable.

When to Use ESR

The ESR technique is versatile and can be used in various situations, such as:

During moments of acute stress or anxiety
Before a challenging conversation or presentation
After experiencing an emotionally triggering event
As part of a daily mindfulness or self-care routine

Final Thoughts

The Emotional Stress Release technique is a valuable tool for anyone looking to navigate life’s challenges with greater ease. By calming the nervous system and switching out of fight-or-flight mode, ESR empowers you to process emotions and regain a sense of control.

Whether you’re dealing with a stressful moment or looking to enhance your overall emotional well-being, ESR is an accessible and effective practice worth adding to your self-care toolbox. Try it today and experience the transformative power of releasing stress!

References

Lipton, B. H. (2005). The Biology of Belief: Unleashing the Power of Consciousness, Matter, & Miracles. Hay House.
Callahan, R., & Trubo, R. (2001). Tapping the Healer Within: Using Thought Field Therapy to Instantly Conquer Your Fears, Anxieties, and Emotional Distress. McGraw-Hill Education.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
Thie, John & Thie, Matthew. (2014.) Touch For Health: A Practical Guide to Natural Health With Acupressure Touch; The Complete Edition. DeVorss Publications.