Are you in need of a quick stress reliever? Here are some unusual science-backed solutions.

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Clik here to view.I was raised in the Balkans, where a saying goes: There is nothing worse than seeing the light, only to plunge back into darkness. In my role as a psychologist, I have seen patients’ unprecedented levels of anxiety and stress begin to ease, only to be replaced by frustration, anger, and despair when coronavirus cases begin to rise again, and the promise of the pandemic’s end grows more distant.

This fall’s return to in-person schooling and uneven resumption of office duties are further contributing to the feeling that we are being pushed to our limits. The results of this have led many of my patients to ask what they can do when they are frazzled, overwhelmed, panicked, or tunnel-visioned in the moment. The best self-help strategies, like exercise, good sleep, socializing, mindfulness, positive reframing, and self-compassion, still help lower stress overall, but some people need an immediate fix.

Below are some science-based strategies that can help us calm down quickly, so we can function and do what we need to do.

Activate your mammalian diving reflex

A good stress-reset technique involves immersing your face in ice-cold water for a few minutes while holding your breath. By doing so, you activate the diving reflex, which slows your heart rate and pulls blood toward your heart and other vital organs. Research has shown that these physiological changes decrease anxiety.

In the absence of a bucket or bowl of ice water, you can place ice packs over your eyes, upper cheeks, and temples while leaning over. Clinical psychologist Jennifer Taitz, author of the book “End Emotional Eating,” suggests you hold this position for at least 15 to 30 seconds. 

The author of Calming the Emotional Storm, Sheri Van Dijk, warns patients with conditions such as low blood pressure, heart conditions, or eating disorders to seek clearance before using this approach. We have the same diving reflex as other air-breathing vertebrates. Utilizing your diving reflex is a great way to access your inner dolphin.

Engage in strong sensations or mental games to distract yourself

We tend to focus our attention on the negative aspects when we are stressed or anxious. Occasionally, a quick distraction can allow you to gain a new perspective when you are having trouble making decisions, feeling mentally stuck, or feeling paralyzed.

In the long run, avoiding your negative feelings through Netflix, video games, or alcohol can cause more distress, but occasionally distracting yourself with strong sensory input or engaging in mental games can offer relief from acute stress. For example, try chewing on a hot pepper, listening to loud music, holding ice cubes in your hands, or smelling pungent cheese to temporarily take your mind off stress. 

Look at fractal shapes in nature or art

While there have long been associations between nature and relaxation, research over the past few decades has shown that art and computer images that mimic certain patterns of nature can accomplish the same thing. Nature produces repetitive shapes on finer and finer scales, called fractals. The human eye finds chambered shells, snowflakes, cones, tree branches, and leaf veins to be particularly attractive. They have been found to reduce physical symptoms of acute stress. If possible, immerse yourself in nature as often as possible. In the meantime, mimic natural effects by looking at perfectly imperfect fractals. 

Use the third person to speak to yourself

Our heads become occupied with a catastrophizing, critical, or deflating voice during an emotional storm. Suddenly, we perceive everything as bad. In our attempt to pull ourselves out, we become smoldering in the negative quicksand.

Several studies have shown that talking about yourself in the third person can take the edge off stress and defuse it, sometimes quite quickly. No matter how absurd or contrived it may seem, try advising or coaching yourself in the same way you would coach someone you care about. The words can be said silently, but you might also want to experiment with saying them aloud if that’s possible in your environment. You can avoid self-criticism by mimicking how children speak to themselves in the third person.

Chew gum

The first study to report on chewing gum’s calming effects, published in 1939 in Science, reported reductions in muscle tension related to stress. Recent research has found that chewing gum lowers anxiety, stress and cortisol levels while increasing alertness.

Although research linking gum-chewing with lowered stress produced inconsistent results, this easy activity has nothing to lose.

Act the opposite of the way you feel

Various bodily postures, facial expressions, and behaviors are associated with each emotion. If you are mad, for instance, you probably stare, frown, speak loudly, and yell. When you feel stressed, intentionally change your posture to a nonaggressive one, relax your facial expression into a smile and speak very softly. Known as “opposite action,” this technique reduces the intensity of the original emotion.

A recent study showed that changing your facial expression can significantly affect your mood. Researchers in 2012 found that smiling reduced heart rates during stress recovery and improved overall mood in study participants.  It was stronger for those who displayed a “Duchenne smile,” which included both the eyes and mouth.

When your negativity seems overwhelming, smile to relieve your stress.

Yield a yawn

SUNY Polytechnic Institute assistant professor Andrew C. Gallup recently studied the effects of yawning in vertebrates, including humans, to determine whether cooling effects occur in the brain. Gallup reports that our brain temperature increases when stressed. Yawning relieves stress by bringing the brain temperature down.

In spite of the lack of experimental evidence, Gallup believes the effect of inducing yawning – for instance, by watching videos of other people yawning – is likely to be beneficial in reducing stress. Until further notice, yawn away. Who knows? In turn, you may also trigger yawns in others, reducing their stress.