Stress can be managed through various practices such as exercise, therapy, meditation, and volunteering. However, when one is experiencing stress in the moment, quick and effective methods are needed to calm the mind. Here are some science-backed ways to short-circuit the stress response and promote a calmer state of mind.
Taking a hot or cold shower can intercept the stress response by reducing cortisol levels, releasing endorphins, and increasing oxytocin and dopamine levels. Being in nature has also been proven to have mental and physical health benefits. “Nature prescriptions” have measurable effects on depression and anxiety, and even a few minutes spent in nature can improve mood.
Breathing exercises can also calm the mind, especially when the exhaled breath is longer than the inhaled breath. A new study has found that “cyclic sighing,” a breathing exercise where the exhaled breath is twice as long as the inhaled breath, had a greater effect on people’s moods than other patterns of breathing.
Chewing gum may seem silly, but studies have shown that it can reduce stress and anxiety. Infrequent chewers who ramped up gum chewing reported feeling more relaxed in the moment. Lastly, music has psychological and physiological effects. Listening to music can reduce cortisol levels, increase endorphins and positive emotions, and affect brain function.
In conclusion, these are some effective ways to manage stress in the moment. While long-term practices such as exercise and therapy are essential for overall stress reduction, quick and simple methods can be useful for immediate relief. It’s important to find what works for you and implement these practices into your daily routine to promote a calmer state of mind.