Five tricks to reduce stress, according to science

Do you feel stressed but don’t have the time or means to change your routine? You can try non-conventional strategies, suggested by a certain number of research and scientific studies, which can allow you to find rapid relief.

Un ensemble de Julia, une fractale bien connue / wikipedia

If you are not one of the lucky ones who can rest a good night or have the time to exercise to reduce stress, there are some tricks that you can try to find rapid relief. To suggest these non-conventional strategies, a series of research and scientific studies (which we report at the end of this article), some of which are very recent, which explore to what extent certain alternative measures to traditional approaches to stress management can be s’averér particularly effectives dans réduire les symptoms associés à cette condition, tels que la colère, l’irritabilité, l’anxiété ou la dépression.

Activate the diving reflex

If you feel particularly stressed, you can try to activate what is called the diving reflex in jargon, which is a set of reactions affecting the cardiovascular and respiratory systems that occur when the face is immersed in water. . Des chercheurs ont montre que cette réponse strongly reduced anxiety (1).

The best way to activate the diving reflex is to fill a large bowl of iced water and immerse your face in it for approximately 30 seconds, or as long as you can hold your breath. However, if you suffer from arterial hypotension or other cardiovascular problems, it is important to ask your doctor for advice before trying this strategy.

Vivez des sensations fortes!

When we feel stressed or anxious, the mind has a tendency to concentrate its attention only on the things that disturb us the most. Intuitively, one might think to be distracted watching a movie or playing a video game, but these activities are not really conclusive. According to the researchers, a more effective approach consists of finding a strong source of sensory stimulation that can remove anxiety (2). On peut, par exemple, essayer de mordre un piment ou de sucer un citron, considered comme deux expédients valables capable d’activer une forte stimulation sensorielle.

Observer les fractales

Il est bien connu que passer du temps à l’extérieur, en pleine nature, aide à lutter contre le stress (3). Cependant, the research also begins to show that the exposure to any image that imitates some of the complex geometries of nature can create similar relaxing effects.

En ce sens, les images fractales – des motifs répétitifs à une échelle de plus en plus petite – peuvent aider (4). In nature, for example, we find them easily in the geometries of flowers and leaves, but many computer images (like the one above), and even the famous paintings of Jackson Pollock, are also found to contain fractals ( 5). pour produire ces formes complexes mais accessibles, et l’être humain a tendance à se détendre when observing them.

Éloignez-vous de vous-même

If you find yourself in the trap of anxiety and negativity, it can be useful to find a way to distance yourself from your situation. The researchers discovered that the way to do it is to talk to the third person. En d’autres termes, parler de vous comme d’un il ou d’une elle, au lieu de m’utiliser, peut nous aider à nous éloyner mentalement de tout ce qui nous rend anxieux (6).

Essayez de bâiller:

If, lorsque vous vous vous vous sentezé, vous avez l’impression que votre cerveau sballe, il peut être parcicularly utile de trouver un moyen de le “refridir”. Une technique pour le laisser refroidir consiste à bâiller. des chercheurs ont découvert que le bâillement avait un effet frodriissant sur le cerveau (7). Comme il n’est pas facile de bâiller à la demande mais que vous voulez tryer cette astuce, vous pouvez par exemple watcher une vidéo de personnes qui bâillent – ​​le bâillement est parcicular contagieux. And you can also see that this reduces stress.

References:

1. Kyriakoulis et al. The implications of the response to diving in the reduction of panic symptoms, 2021 Frontiers in psychiatry.
2- Webb TL et al. Faire face aux sentiments. a meta-analysis of the effectiveness of strategies derived from the model of process of regulation of emotions, 2012, Bulletin psychologique.
3. Berto R. The Role of Nature in Coping with Psycho-Physiological Stress. A Literature Review on Restorativeness, 2014, Sciences du behavior.
4. Taylor RP. Reduction of physiological stress with the help of fractal art and architecture, 2006, Léonard:.
5. RP Taylor et al. Réponse perceptives et physiologiques aux fractales de Jackson Pollock, 2011, Frontières des humanes neurosciences.
6. Orwell A et al. Does the inner discourse at a distance facilitate the regulation of emotions through a range of emotionally intense experiences? 2020, Sciences psychologiques cliniques.
7. Gallup AC et al. La theorie thermorégulatrice du bâillement. what we know from more than 5 years of research, 2013, Frontiers in neurosciences.
DOI: 10.3389 / fnins.2012.00188

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