Think back to the last 24 hours. How often have you felt stressed? Once? Twice? Or even every time you look at ZEIT 's Corona live blog ?
According to a Forsa survey, a full 91 percent of Canadians feel stressed during the Corona period. Shocking. But even before the pandemic that has the whole world on tenterhooks, many of us were under constant stress - triggered by full-time jobs and the constant accessibility of growing digitalization, just to name a few stress triggers.
But not all of us have the time and resources or simply the "me-time" (hello, working from home with kids !) to unwind with a relaxing online yoga session, take a relaxing bath by candlelight, or sip a glass of Pinot Noir on our own roof terrace. If that were the case, we probably wouldn't be half as stressed or would be better able to handle stressful situations that arise!
Our hectic lifestyles require quick, easy-to-use stress management techniques that you can use at your desk (whether at home or in the office) or for two minutes on the go, so you can then get on with your day with a little more relaxation.
So, give these 13 anti-stress hacks a try. For best results, use them with friends, colleagues, or partners - this will not only help reduce their stress levels, but will also make your daily environment more relaxed.
1. Count your breaths
The trick:
Take two minutes to count your breaths. Tap a key on your keyboard each time you exhale.
Why it works:
Yogis and medical researchers alike swear by breathing exercises, and for good reason. Breathing exercises are the queen of relaxation techniques - they help you relax by mimicking how your body feels when you are relaxed.
While proponents of breathing exercises usually recommend 'focusing on your breath', this is admittedly quite difficult with all the distractions around us. Instead, counting your breaths helps you consciously focus on your breath and forces you to breathe deeply for at least two minutes. Although it may be boring at first, you will find that counting your breaths can really benefit you with a little practice.
2. Hug others (#coronatimes #safeissafe #justfamily&closefriends )
The trick:
Grab a friend and hug them tightly. In Corona times, this probably sounds less intuitive, and rightly so. Of course, you should only hug people who are very close to you or with whom you can be sure that neither of you is taking a risk. Alternatively, the people you hug can also be your better half or a flatmate.
Why it works:
We have long known that only a tight hug can do what only hot chocolate can do with the mood enhancer serotonin: hugs activate the release of the so-called 'cuddle hormone' (aka oxytocin), which makes you happier and reduces stress.
In fact, a recent study at Carnegie Mellon University found that hugging protects you against stress-related susceptibility to infections.
Bonus: Hugs not only help you manage stress, but also the stress of the other people around you. So, if you and your buddy are both stressed out about the current situation, a simple hug will calm you both down.
3. Create a regular reminder to relax
The trick:
Change your phone background to an image that helps you de-stress.
Why it works:
Let's face it: Most of us are checking our phones all the time. While this probably adds to our daily stress, we can also use our smartphones as a stress-relieving tool.
How exactly? Change your phone background to a nature photo - for example, your last hike through the mountains of Patagonia -, a simple seascape, or just the color blue. All of these are scientifically proven to reduce stress.
And to avoid the stress that your phone induces, for example through the constant flood of push emails and social media notifications, try to banish it from your field of vision as often as possible or put your phone on a temporary "do not disturb" mode. Because what we don't see all the time may be forgotten from time to time.
4. Unleash the power of lavender
The trick:
Sniff lavender when you're feeling stressed - whether in the form of essential oils, a hand cream or even dried lavender.
Why it works:
When it comes to stress relief, lavender is something of a miracle cure. Believe it or not, studies show that simply smelling lavender can lower your heart rate and reduce anxiety.
That's because lavender increases your GABA levels, neurotransmitters that help you feel relaxed (incidentally, this can also help you sleep).
So whether you prefer lavender oil, cream, candles or dried lavender, keep a little in your bag or desk and pull it out when you experience symptoms of stress. It will produce immediate results.
5. Snack smarter
The trick:
Eat avocados, nuts, bananas, eggs and/or Brussels sprouts (the latter is not recommended if you have an important meeting coming up).
Why it works:
Your gut has been shown to be one of the main mediators when it comes to your stress response. There is an extremely strong connection between your stomach and the brain – the so-called gut-brain axis.
Stress eating doesn’t necessarily have to be bad as long as you do it right!
Studies show that omega-3 fatty acids (found in nuts, avocados, eggs, Brussels sprouts, etc.) reduce inflammation and lead to less stress, while potassium (from bananas, for example) helps regulate your blood pressure, which increases during stressful times.
6. Talk to yourself
The trick:
Manage stress in your head and talk to yourself in the third person (example: “Anna, you’re on the deadline – you have five hours left to finish the report.”)
Why it works:
This might feel a little awkward, but trust us here. Studies conducted at Michigan State University found that when people spoke to themselves in the third person, their brains reduced stress levels within seconds. Why? You feel the way your brain perceives your current state—hence “fake it, till you make it.” When you talk to yourself the way you would talk to good friends, you create distance between you and your emotions. This gives you the opportunity to look at your own stress from a third-person perspective, or bird's eye view.
7. Turn on some good tunes
The trick:
Listen to classical music or other tunes you like.
Why it works:
You've probably heard that classical music helps reduce stress. It slows your heart rate, lowers your blood pressure, and even reduces your stress hormones. Thank Mozart! But if you're not a fan of Bach or Beethoven, don't worry—you can still use music to calm down. Studies show that listening to any kind of music you like—from Coldplay to Billie Eilish to Die Ärzte or Paul Kalkbrenner—floods your brain with dopamine, the "feel-good neurotransmitters" that help reduce stress. But to avoid stressing out your neighbors while you're de-stressing, wireless headphones are recommended. There are real sound miracles on the market these days with fat bass.
8. Watch 'satisfying' videos
The trick:
Check out one of the countless Oddly Satisfying Instagram accounts and let yourself be carried away. The same principle applies to ASMR videos (“Autonomous Sensory Meridian Response”), which are intended to help with deep relaxation.
Why it works:
We find the Oddly Satisfying videos so relaxing and enjoyable that it's as if we were doing the Oddly Satisfying Activities ourselves - like cutting soap into squares, kneading it in slime, or squishing bubble wrap. This is a form of microtherapy that helps us relax our brain and body.
The videos are a shortcut to achieving a meditative, super relaxed state. You can also simply visit your App Store/Play Store and check which anti-stress and relaxation apps are available there. Examples include the app 'Smiling Mind' and 'Headspace', which introduce you to meditation and thus ensure relaxation, and the app 'Pacifica', which is supplemented by additional autogenic training.
9. Practice gratitude
The trick:
At the beginning and end of your day, write down three things you are grateful for.
Why it works:
Gratitude is not just something our grandparents preached about, it actually makes you happier and reduces stress. It's a win-win situation.
Gratitude calms the emotional center of your brain that regulates your mood (aka the limbic system), and also activates the region of the brain that manages your metabolism, sleep, and body temperature (the hypothalamus).
Being grateful helps you notice the good things in your life and maintain an optimistic attitude, which stabilizes your cortisol levels and reduces stress (it even rhymes)!
10. Light a candle
The trick:
Upgrade your environment by lighting a scented candle and then focus on the flame and smell of the candle.
Why it works:
It has been scientifically proven that candles calm us through their flame – the soft lighting relaxes our mind, increases self-awareness and reduces stress.
Scented candles are the most relaxing because scents are the gateway to our memories, experiences and emotions. So when choosing a candle, choose one with a jasmine, lavender, vanilla or pine scent if possible. The candle will make you feel like you have just finished a massage.
11. Chew gum
The trick:
Carry a pack of gum with you everywhere and chew one when you feel stressed.
Why it works:
Chewing gum tops the list of easy and quick stress relief tips. This is because chewing gum increases blood flow to your brain and creates brain waves similar to those of relaxed people.
In fact, one study has shown that people who chew gum have higher levels of general well-being and lower levels of stress. We're rooting for you, Airwaves Cool Cassis.
12. Try the Naam Yoga hand trick
The trick:
Find the gap between your second and third knuckles (the joints at the base of your index and middle fingers) and apply pressure to that spot for a few seconds.
Why it works:
Not just for yogis – this simple hand trick reduces your stress in no time.
Applying pressure to this spot activates a nerve that relaxes the area around the heart, creating a feeling of instant calm and balance. Like the breathing exercises, this hack is free, takes hardly any time, and you can do it anytime, anywhere!
13. Focus on the positive side of stress
The trick:
Perceive your stress as something positive and transform it into energy that increases your performance.
Why it works:
In her book The Upside of Stress, Kelly McGonigal provides us with scientific evidence that stress is only bad if you believe it is. If you see stress as something positive, you can use it as a force for good.
Consider this: A Harvard study found that students who told themselves they were “excited” before a presentation came across as much more confident than students who were “calm.”
So, no matter where you are or who you are with, do this: The next time you are stressed, transform your negative self-talk into something that is not only relaxing but also uplifting – and use that energy to make a difference.