Navigating Stress: Five Research-Backed Strategies
Stress often feels insurmountable when it overwhelms us, but there are strategies to help mitigate its impact on our lives. Consider these five well-researched approaches to get started.
1. Soothe with Scent
Fragrance possesses the remarkable ability to not only trigger memories but also serve as an instant anxiety reliever, effectively transitioning you from a high-stress state to a calmer, more relaxed mindset. When we inhale scent particles, they traverse the nose to reach the limbic system, the brain region responsible for memory, mood, and emotions. While lavender is typically associated with relaxation, studies reveal that ylang-ylang boasts potent anti-stress properties, thanks to its high concentration of linalool, a compound with sedative effects. When inhaled, linalool has an “anxiolytic” effect, derived from Ancient Greek words meaning “loosen anxiety,” helping you feel calmer. Cedarwood, another essential oil, shares similarly soothing qualities, offering a deep grounding effect. It contains sesquiterpenes, plant compounds influencing the central nervous system, triggering serotonin production and promoting calm.
2. Transform with Touch
Stress, often labeled the number one health epidemic of the 21st century by the World Health Organization, is closely followed by social isolation and loneliness. The positive news is that social connectivity and, more specifically, physical touch serve as highly effective stress relief strategies. They reduce stress hormones like norepinephrine and cortisol while increasing dopamine and serotonin levels. Surprisingly, even a simple hand massage administered by a stranger can effectively reduce cortisol levels in the body, so intimate gestures like a hug with a loved one are not always necessary.
3. Refocus Your Vision
Stress frequently leads to a narrowing of our sensory perception. The brain enters a high-focus visual mode during stressful situations, causing physiological changes in our eyes and nervous system to handle imminent threats. By consciously expanding our field of vision and embracing panoramic vision, we can help shift our focus away from immediate stressors. This stimulates the parasympathetic nervous system, encouraging relaxation and steering our bodies out of panic mode.
4. Reset with Sound
The therapeutic effects of nature in reducing stress are well-documented. However, the sounds of nature are particularly effective in lowering anxiety levels. A 2017 study led by the University of Sussex explored the impact of nature sounds on brain activity and autonomic nervous system markers, such as heart rate and breathing. The findings revealed significant decreases in the body’s sympathetic response to stress. If you can’t access a green space when stress looms, consider using an app like Nature Sounds. Brown noise, with its lower frequency and organic feel, is highly effective in inducing relaxation. It resembles the steady fall of rain or the low rumble of thunder, creating a dense blanket of sound to block out external stimuli.
5. Try a New Taste
Chewing gum can have substantial anti-stress effects, according to a study by Swinburne University in Melbourne. It compared gum chewers to non-chewers, assessing their alertness, stress, and anxiety levels. Chewers exhibited improved focus and lower salivary cortisol levels, showcasing the stress-relief benefits of chewing gum. While reaching for something sweet is a common response to stress, a Nestle study found that consuming 40 grams of dark chocolate daily for two weeks reduced cortisol levels in 30 healthy adults. Dark chocolate contains serotonin for a natural mood boost, anandamide that binds to the brain’s cannabinoid receptors for a calming effect, valeric acid as a natural relaxant, and magnesium known for its relaxing properties.
Erin Balsa is a highly skilled and knowledgeable health journalist with a passion for educating the public on important health and wellness topics. With extensive experience in both traditional and digital media, Erin has established herself as a trusted voice in the field.