External stimuli follow us everywhere: at work, at the checkout counter, on public transport, and even at home.
An unpleasant conversation with a colleague or an argument with a saleswoman can be stressful, and starting to meditate or running to the park for a walk to calm down is not always possible. To cope with nervous situations without being distracted from business, scientists have found several ways to help you relax in a matter of minutes.
Proper breathing
Oxygen affects the functioning of the entire body, including the brain cells. Scientists from Beijing Normal University have identified a direct effect of mindful breathing on mental health. Taking deep breaths for a minute can help manage stress and calm the nervous system by enriching the brain with oxygen.
Hand massage
The beneficial effects of massage on the body have long been proven by studies. Unfortunately, there is not always enough time or energy to sign up for a full procedure. But even a few minutes of regular hand massage can help relieve stress and calm the nervous system: this has been proven at a medical center in Japan. To do this, you do not need to possess a professional certificate, it is enough to stretch your fingers and palms of the hands with strong pressure – this will improve blood circulation and reduce stress. To enhance the effect, it is recommended to use aromatic oils: the pleasant scent will also help distract you and keep you calm.
Music
Music has one of the strongest effects on the brain and the state of the body as a whole. Previously, it was used only in traditional medicine, but now it is also treated in ordinary hospitals. Calm classical music is best for reducing stress. This conclusion was reached by researchers from the University of Zurich. They were able to compare the rate of recovery from an irritated state in people when listening to music. In second place in terms of effectiveness were songs by pop singers.
Chewing gum
Some people tend to seize problems. Scientists attribute this to the fact that the chewing process stimulates blood flow to the hippocampus, a region of the brain that is usually inhibited by cortisol during stress. As a result, the body does not experience the stress response so violently. To avoid carrying a portable stove, refrigerator and worry about your figure, use sugar-free chewing gum. This confection can not only freshen breath after eating, but also reduce stress levels, which is confirmed by research by Australian scientists. During the experiment, the participants who used it, the level of irritability decreased by 20%.
Squish
There are many devices on the market that can help you manage stress. One of the most popular are squishies, toys of various shapes and sizes that can be wrinkled. The main distinguishing features of squishies are a pleasant-to-touch coating and soft filler, which allows you to squeeze the toy as you like. There is no definitive medical research on the effect of squishies on stress reduction yet, but they will definitely help distract from external stimuli.
Embrace
To calm down, it is not necessary to break down on another person, you can go from the opposite. And hug. This is stated in a study by scientists from Carnegie Mellon University. They attribute this to the fact that during a hug, a person’s blood pressure decreases and the heart rate calms down. In addition, the study also found that cuddling lowers the risk of stress-related illnesses.
Color
In 2012, Bukidno State University in the Philippines conducted an experiment on the effect of color on students during stressful situations. In the course of the work, it was found that the presence of blue and blue shades reduces the level of stress by three times. Their colleagues at the University of Michigan have also established a pattern according to which the psychological and physical health of people is better if they have the opportunity to observe the sea or ocean.