Feeling frazzled or stressed? Relax with these scientifically-backed strategies.
We are all glued to our phones, feeling overwhelmed with work and unsure about the future of the world or our country. Take this quiz and check on your own well-being. How can we be sure that the strategies will work? We can start by trying relaxation techniques based on science.
Scientists have identified 10 relaxation techniques to help you relax or reduce anxiety.
1. Progressive muscle relaxation
One technique to reduce stress is progressive muscle relaxation. This technique involves tightening your muscles while you inhale and then quickly releasing them as you exhale. You can do this by tensing and relaxing each group of muscles a few times.
In a study, 20 minutes of progressive relaxation every day from Monday to Friday for six months resulted in significant reductions in cortisol (a stress indicator). Progressive muscle relaxation is a way to reduce stress.
2. Adult Coloring
In the past few years, adult coloring has gained a lot of popularity. It turns out that coloring is a great way to relax. According to a study, adult coloring books are effective in reducing anxiety as long as they are filled with complex shapes. If you want to calm down, choose a coloring book that has complex mandalas and details.
3. Calming Music to Relax You
The research supports that a href=”https://www.psychologytoday.com/us/basics/intuition” title=”Psychology Today looks at intuition”>intuition/a>. This intuitive feeling is supported by research. Listening to soothing music can help us reduce cortisol, a stress hormone, more quickly. YouTube is a great place to find calming music. This could be a simple yet effective relaxation technique.
4. Yoga
Yoga, like other relaxation techniques we have discussed here, can reduce cortisol. In one study, participants were asked to practice yoga for three months. Participants who had practiced yoga at least 50 times in that period of time showed lower cortisol levels. It is possible to relax by doing four sessions of yoga per week.
5. Cultivating Joy
Dr. Barb Frederickson’s research confirms that positivity can undo negativity. Positive emotions can lead to a spiral of positivity. The more positive feelings we experience, the more they generate positive feelings. Although this may not be considered relaxation per se, positive emotions can make us feel better. We should therefore feel more relaxed. Consider creating more positive feelings with strategies such as kindness.
6. Take a break from your phone.
Now we know that excessive time spent on smartphones and the internet can lead to depression or anxiety. The research suggests that it also depends on how you spend your time online. It may not be good for us to use our time on the computer to read about stress or to compare ourselves with others. If we use this time to engage in prosocial activities or connect with others, that could be beneficial for us. To learn more, check out my book, How to Outsmart Your Smartphone.
7. Breathing Deep
We can also boost relaxation by activating our parasympathetic nervous system, which is the “rest and digest system”. You can do this in a number of ways, but the fastest way is to take some deep breaths. Sky breathing is one of many types of deep breaths that can be beneficial. This technique involves slow breathing (2 to 4 breaths per minute), fast breathing (30 breaths per minute), and then “Oms.” It has been proven that sky breathing can reduce anxiety.
8. Take a cold dunk.
A quick way to calm your body is to dunk it in cold water, such as a river or the ocean. Spending 20 minutes in water that is cold (80 degrees Fahrenheit or 26 degrees Celsius) can increase parasympathetic activation. This activity is associated with relaxation. Try this relaxing technique if you want a cold shock.
9. Eating to relax
Some people seem to be able to reduce their anxiety by eating foods rich in omega-3 fatty acids and probiotics. Consider adding sauerkraut and fatty fish to your diet. Caffeinated beverages are associated with increased anxiety. It may be beneficial to reduce your caffeine intake.
10. Sleeping
Sleep is essential for relaxation. You may already know this, but we’ll mention it just in case. We can experience higher levels of stress hormones such as norepinephrine and epinephrine when we do not get enough sleep. They can make us feel more tense and less relaxed. Make sure you get enough sleep.
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Relaxation can be difficult in this world of high stress. So if you’re struggling to feel relaxed, try to remember to be self-compassionate—being hard on yourself just causes extra stress. Give yourself a rest and use these relaxation techniques whenever you can.