We live in a world where it can be difficult to switch off. I won't even mention our addiction to screens.
There is always something to do, somewhere to be, or something competing for our attention. We can become so focused on what is happening around us that we stop noticing what is happening within us.
This is one of the reasons sophrology has become such an important part of my own life.
Sophrology is a structured method that combines breathing, gentle movement, relaxation, body awareness and visualisation. It was developed in the 1960s by neuropsychiatrist Alfonso Caycedo, who drew inspiration from both Western and Eastern approaches, including phenomenology, relaxation techniques, yoga and meditation traditions such as Zen and Buddhism.
Sophrology has been practised for more than 60 years in Spain and Switzerland, and for almost as long in France, but it is still relatively unfamiliar in the UK.
For me, one of its greatest strengths is that it gives us practical tools to become more aware of what is happening in our body and mind, and to respond differently to the pressures of everyday life.
So, what can sophrology offer?
1. It is simple and accessible
One of the things I love about sophrology is that you don't need special equipment or a particular level of fitness to practise it.
Exercises can include simple breathing techniques, gentle movements, body awareness and visualisation. They can often be adapted to suit different people and circumstances.
You can practise sophrology sitting, standing or lying down, depending on the exercise and what feels comfortable for you.
And perhaps most importantly, through regular practice and repetition, these techniques become skills that you can use in everyday life.
You might use a breathing exercise before an important meeting, a body awareness exercise when you notice tension building, or a visualisation before an event that matters to you.
With practice, you become familiar with the different techniques and, over time, you instinctively know which one to use when you need it.
That, for me, is one of the beauties of sophrology. It is simple, practical and something you can take with you into everyday life.
2. It can help you develop a different relationship with stress
Stress is not simply something that happens in our minds. We experience it throughout the body too.
We may notice our breathing becoming faster, our shoulders tightening, our heart beating more strongly, or our thoughts becoming difficult to switch off.
Short periods of stress are a normal part of life. But when stress continues for a long time, it can become chronic and start to affect both our body and our mind.
Sophrology encourages us to notice these physical and mental responses with greater awareness.
Rather than automatically reacting to every stressful situation, we can begin to recognise what is happening and create a little more space before responding.
With regular practice, this awareness can help us develop more effective ways of responding to everyday pressure and difficult moments.
We are not trying to eliminate stress from our lives. We are learning to recognise it, understand how it affects us and develop practical ways of responding to it.
3. It can support relaxation and better rest
When we spend much of our time in a state of tension or mental activity, relaxing can sometimes feel surprisingly difficult, especially when living with tinnitus.
Sophrology includes exercises that encourage physical relaxation and a calmer state of mind.
For me, learning to pay attention to my breathing and the sensations in my body became an important part of learning how to relax.
Regular practice can also help us slow down and create a calmer routine before bedtime.
4. It can support confidence, concentration and performance
Sophrology isn't only about relaxation.
Many sophrology exercises involve concentration, visualisation and mental preparation. They can be useful whenever we are preparing for something that matters to us.
For someone living with tinnitus, it might be about feeling more at ease going to a social gathering, meeting friends or attending a busy event.
For someone working in business, it might be preparing for an important meeting, giving a presentation or speaking in public.
For a teenager, it might be dealing with the pressure of exams, releasing some of the fear and pressure they feel when training for a school football team, or hoping to be chosen for a particular team.
For an athlete, it might be preparing for a competition or an important performance.
The situations are very different, but the principle is the same.
We can prepare ourselves mentally, become more aware of what is happening in our body and learn to let go of some of the fear, pressure and thoughts that can get in the way.
This is an aspect of sophrology that particularly interests me because of my own experience with sport.
The aim isn't to control the outcome or to imagine that everything will go perfectly. It is about feeling more prepared, focused and able to respond to whatever happens.
With regular practice, sophrology becomes something you carry with you. When you need it, you know what to do.
5. It helps you reconnect with yourself
Perhaps one of the most valuable things sophrology has given me is a greater awareness of myself.
We can become so busy responding to everything around us that we stop noticing our own needs.
Sophrology creates a space to pause and pay attention.
How am I breathing?
Where am I holding tension?
What am I feeling?
What thoughts are occupying my mind?
What do I need right now?
There isn't always an immediate answer. But simply becoming more aware can be a meaningful first step.
With regular practice, I have found that this awareness can help me reconnect with myself and become more attentive to the signals my body, emotions and mind are giving me.
And it doesn't have to take a lot of time. Just a few minutes each day to pause, reconnect with yourself and practise a technique or two can make a big difference.
Final thoughts
Perhaps the best way to understand sophrology is to try it for yourself.
Take a slow breath in through your nose for a count of four. Then breathe out through your mouth for a count of eight, allowing your head and shoulders to soften as you exhale.
Try it three times with your eyes closed.
Take a pause to notice how you feel. What do you notice?
What might change if you gave yourself just a few minutes like this each day?