Feeling stressed? You’re not alone. A lot of people experience stress, but there are ways to manage it. Let’s explore some fun and scientifically proven methods to help you relax your mind and body.
You’ve probably heard that laughter is the best medicine, and it’s true! When you laugh, your body takes in more oxygen, which helps release feel-good chemicals called endorphins. Studies show that even just looking forward to a funny movie can boost these chemicals by 27% and lower stress hormones. After watching something hilarious, people have less of the stress hormone Chromogranin A in their saliva.
While enjoying a movie, don’t forget the benefits of physical affection. Hugging or kissing can reduce stress by lowering cortisol and boosting oxytocin, a hormone that makes you feel happy and secure. In one study, couples who kissed regularly for six weeks had lower cholesterol levels.
Chewing gum might seem simple, but it can help reduce stress. A study in Japan found that people who chewed gum twice a day felt better overall. When faced with stressful tasks, gum chewers had lower cortisol levels than those who didn’t chew gum. This is because chewing, or mastication, activates certain brain areas that help you relax.
Spending time in nature or even having a house plant can lower stress. In Japan, there’s a practice called Shinrin Yoku, or “forest bathing,” which involves spending time in the forest to relax. Just a short visit to the forest can lower cortisol levels, heart rate, and blood pressure. Even hospital patients with a view of nature recover faster than those who don’t.
Creating a relaxing ritual, like enjoying your favorite tea or using scented oils, can help calm your mind. When you prepare to relax, your brain slows down, improving your well-being. The part of your brain that controls emotions, the amygdala, is linked to your sense of smell. Scents that remind you of happy times, like apple pie, can lift your mood.
Music can also reduce stress. Songs with 60 to 80 beats per minute and no lyrics are especially calming. They’ve been shown to help even patients recovering from surgeries feel less stressed.
If you have a pet, spending time with them can lower stress. People with dogs often score lower on anxiety tests. Being around a friendly dog can reduce cortisol levels and increase oxytocin, making you feel happier.
These are just a few ways to help manage stress. If you’re curious about other methods, like fidgeting, check out more resources and videos for additional tips. Remember, taking small steps to manage stress can make a big difference in your life!
Watch a funny video or a comedy show with your classmates. Afterward, discuss how it made you feel and if you noticed any changes in your mood. Share your favorite funny moments with the group.
Take a walk in a nearby park or garden. Observe the plants, listen to the sounds of nature, and take deep breaths. After the walk, write a short reflection on how being in nature affected your stress levels.
Create a playlist of calming music with 60 to 80 beats per minute. Listen to it while lying down with your eyes closed. Reflect on how the music influences your stress and relaxation levels.
If you have a pet, spend some time playing or cuddling with them. If not, visit a local animal shelter or watch videos of animals online. Discuss with your peers how interacting with animals makes you feel.
Chew gum during a challenging task, like solving a puzzle or doing homework. Pay attention to how it affects your concentration and stress levels. Share your findings with the class.
**Sanitized Transcript:**
Got stress? With 75% of adults reporting moderate to high levels of stress in the past month, there has to be a solution. So what are the best scientific methods to deal with stress and anxiety? How can you genuinely relax your mind and body?
They say laughter is the best medicine, and it turns out it’s also effective for stress relief. When we laugh, our oxygen intake increases, stimulating the release of endorphins. Studies show that simply anticipating a funny movie can increase beta-endorphin levels by 27% and decrease stress hormone levels in the bloodstream. After watching a hilarious film, participants had lower levels of the stress hormone Chromogranin A in their saliva.
While you’re at the movies, consider the benefits of physical affection. It can decrease cortisol and increase oxytocin from the pituitary gland in the brain, creating feelings of attachment, bonding, contentment, and security. Study participants who kissed their partners regularly over six weeks had lower blood cholesterol levels.
Chewing gum might also help. A Japanese study found that those who chewed gum twice a day for two weeks reported increased feelings of well-being. Other participants who chewed gum while undergoing a stress-inducing task showed lower levels of cortisol in their saliva compared to those who didn’t chew gum. This effect is attributed to the act of chewing, known as mastication, which is related to increased activity in the brain’s cerebral area.
Spending time in nature or even having a simple house plant can lower stress levels. In 1982, the Japanese government started a Shinrin Yoku or “forest bathing” campaign, promoting the benefits of spending time in the forest. Just one short visit to the forest has been shown to decrease cortisol levels, heart rate, and blood pressure. Even hospital patients with a view of nature tend to have better pain tolerance and faster recovery rates compared to those who face only a blank wall.
Speaking of relaxation, the anticipation of a ritual linked with calming emotions, such as enjoying your favorite tea or relaxing scented oils, can be beneficial. If you’re mentally preparing yourself to relax, your brain is primed to slow down, which can positively influence your well-being. The amygdala in the brain, responsible for emotional control, is directly connected to our olfactory system. Inhaling scents reminiscent of happy memories, like warm apple pie, may help improve mood.
Music can have a similar effect. Songs with 60 to 80 beats per minute and no lyrics have been shown to reduce stress, even in patients who have undergone various types of surgeries.
If you can, spend time with a pet. Having a dog correlates with lower scores on anxiety tests—12% compared to 21% for those without one. Being in the presence of a friendly dog has been shown to lower cortisol levels and increase oxytocin.
Finally, some people find relaxation and focus through fidgeting, which is why we made another video on fidget spinners and whether they actually work. Head over to that video by clicking the screen or using the link in the description, and subscribe for more weekly science videos every Thursday.
Stress – A feeling of emotional or physical tension that can come from any event or thought that makes you feel frustrated, angry, or nervous. – Example sentence: When exams are approaching, many students experience stress, which can affect their concentration and sleep.
Laughter – The action or sound of laughing, often a response to something funny, which can improve mood and reduce stress. – Example sentence: Laughter is known to release endorphins, which help improve our mood and reduce feelings of stress.
Affection – A gentle feeling of fondness or liking, often expressed through physical touch or kind words, which can strengthen relationships. – Example sentence: Showing affection to friends and family can help build strong emotional connections and improve mental health.
Cortisol – A hormone released by the adrenal glands in response to stress, which can affect various functions in the body. – Example sentence: High levels of cortisol over a long period can lead to health problems, so it’s important to manage stress effectively.
Oxytocin – A hormone often referred to as the “love hormone,” which plays a role in social bonding and reducing stress. – Example sentence: Oxytocin is released during activities like hugging or spending time with loved ones, promoting feelings of trust and relaxation.
Nature – The physical world collectively, including plants, animals, and landscapes, which can have a calming effect on the mind. – Example sentence: Spending time in nature, such as walking in a park, can help reduce stress and improve overall well-being.
Music – Vocal or instrumental sounds combined to produce harmony and expression of emotion, which can influence mood and stress levels. – Example sentence: Listening to calming music can help reduce anxiety and promote relaxation during stressful times.
Pets – Animals kept for companionship, which can provide emotional support and help reduce feelings of loneliness and stress. – Example sentence: Having pets like dogs or cats can increase feelings of happiness and reduce stress levels.
Relaxation – The state of being free from tension and anxiety, which is important for maintaining mental and physical health. – Example sentence: Practicing relaxation techniques, such as deep breathing or meditation, can help manage stress effectively.
Well-being – The state of being comfortable, healthy, or happy, which encompasses both physical and mental health. – Example sentence: Regular exercise, a balanced diet, and adequate sleep are essential for maintaining overall well-being.
