5 Science-Backed Ways to Calm Down Fast

Slide 1 of 6: Stress. It's difficult to manage, painful to experience, even harmful to your health—and studies show it's more prevalent than ever.
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5 Science-Backed Ways to Calm Down Fast

Stress. It’s difficult to manage, painful to experience, even harmful to your health—and studies show it’s more prevalent than ever. “Americans have been profoundly affected by the COVID-19 pandemic, [and] the external factors [they] have listed in previous years as significant sources of stress remain present and problematic,” reports the American Psychological Association (APA), which has published an annual Stress in America survey since 2007. “These compounding stressors are having real consequences on our minds and bodies.”

With so much fear, anxiety, and stress in our lives, being able to calm ourselves down as quickly as possible when we’re feeling upset is a valuable skill. Read on for five fast de-stressing techniques you can add to your emotional toolbox.

READ THIS NEXT: Doing This Raises Your Stroke Risk 60 Percent Within an Hour, New Study Finds.

Read the original article on Best Life.

5 Science-Backed Ways to Calm Down Fast
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1 Tap your fingers

While activities like yoga are well known for helping people to relax, it’s not always convenient for us to take a break from what we’re doing and get into a downward dog pose.

That’s why a technique called “tapping” can be helpful; you can do it on your own almost anywhere by using your fingertips to tap on specific areas of your body.

“Sometimes described as ‘acupuncture without needles,’ Emotional Freedom Technique (EFT) helps those who practice it move stagnant energy throughout the body by tapping on acupressure points, and is done in combination with reciting phrases that shift anxious emotions to more calming thoughts [and activating] the parasympathetic nervous system, which is key to relaxation,” says Bridget Botelho, certified Integrative Health Practitioner (IHP) and founder of Immune Intuition.

5 Science-Backed Ways to Calm Down Fast
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2 Say cheese

Hear us out on this one. This isn’t about plastering on a fake smile and pretending everything is okay—it’s about plastering on a fake smile and actually feeling better.

Part of a technique practiced in dialectical behavior therapy (DBT), forcing yourself to smile sends a calming message to your brain.

“When you smile, your brain releases tiny molecules called neuropeptides to help fight off stress,” reports SCL Health, explaining that this will activate other neurotransmitters like dopamine, serotonin, and endorphins: “The endorphins act as a mild pain reliever, whereas the serotonin is an antidepressant,” they explain.

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5 Science-Backed Ways to Calm Down Fast
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3 Listen to “binaural beats”

Binaural beats “is a type of sound therapy in which the listener hears two slightly different audio frequencies, which creates an auditory illusion and sensing of a frequency that may have a relaxing effect,” explains Botelho.

Healthline reports that “Binaural beats are claimed to induce the same mental state associated with a meditation practice, but much more quickly” and may help people relax, decrease their stress and anxiety, and manage their pain.

“The research is definitely mixed on the usage of binaural beats, but I find it worth mentioning for anyone who is interested in exploring different types of music that could help create a sense of calm,” says Botelho. “I personally find binaural beats to be very relaxing, like music you would find at a spa, and who doesn’t love that?”

5 Science-Backed Ways to Calm Down Fast
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4 Create a routine

“There are so many practices that can help reduce stress, but don’t overlook the power of creating a solid and supportive daily routine,” advises Botelho. “I work with clients to create a routine and flow to their day and throughout their week, which can help the body feel stable and limit overwhelm.”

This approach requires more preparation than, say, forcing yourself to smile during a stressful time. But creating a structure and schedule for your daily life might be worth your while. “A lack of structure and routine can actually exacerbate feelings of distress and make you pay more attention to the source of your problems,” according to Verywell Health.

Bothelho’s best tip for starting and implementing a routine? “Work toward having a consistent bedtime and wake-up time, and incorporate a 10-20-minute morning walk outside to set your body’s circadian clock for the day,” she says. “Also be mindful of blue-light exposure, and limit screen time one to two hours before bed.”

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Palay-Palay  National ParkAbout PagudpudFive Levels of Aguinid FallsIntroducing San Pascual, MasbateMount Manmanoc ItineraryAdventures in Fortune Island of Nasugbu | LakwatseroNext Level Mobile Photography with Sony Xperia XZ1 | LakwatseroScuba Diving in Siargao: Discovering the Underwater Treasures of Daku Island | LakwatseroAbout Davao CityHow to Get to AndaJanuary: Cebu & IloiloHow to Get to Mines View ParkKamay ni Hesus: Pilgrimage Site in Lucban | LakwatseroPoon Hill: Three Days of Himalayan AdventureCalvary Hill Cemetery of SagadaHow to Get to TambobongMilford SoundTen Things To Do in Sagada: Bucket List for NewbiesDahoyhoy FallsPilot for a Day: The Ultra Light Aircraft Experience | LakwatseroReal Coffee and Tea Cafe of Boracay | LakwatseroGhorepani Poon Hill TrekAbout Maniwaya IslandHow to Get to Binanga FallsPalo Alto Falls of Baras, Rizal | LakwatseroExplore Moscow: Best Things to Do in the City | LakwatseroStairway to HeavenMount Guiting-Guiting Overnight Trek Complete ItineraryCape Melville LighthouseLa Cathedral Café: Restaurant with a View in IntramurosKapurpurawan Rock Formation: White and BeautifulDay Hike ItineraryThe Sandbox at AlvieraHow to go to Mararison IslandA Weekend of Adventures in South Cebu and DumagueteCalayan Island: A Virtual Diary of Our Epic Journey | LakwatseroFaro de Isla Jintotolo (Jintotolo Island Lighthouse)Low’s PeakAbout Taal VolcanoHow to Get to Mag-aso Falls of BoholSamar: Biri Rock Formations Up Close | LakwatseroBonbon BeachIntroducing Jomalig IslandAbout Cotabato CityAbout TabukLeyte Landing Memorial: A Memorial for a Fulfilled Promise | LakwatseroSilyang Bato, Mount MaramiPanimahawa Ridge and Cedar Falls Day Hike ItineraryFun in the World’s Best IslandSample Albay ItinerariesMagpupungko Beach and Tidal Pools6 Tips for Living in the Philippines | LakwatseroDaraga Church: The Nuestra Señora dela Porteria ChurchTulgao Rice TerracesCape Melville Lighthouse (Faro del Cabo Melville)Canyoneering to Kawasan FallsLake FewaLong Weekend: Five-Day Suggested Itineraries in Luzon | LakwatseroAbout CaponesThe Wichcraft Café of Zamboanga City | LakwatseroHow to Get to GuiuanAll-Female FloorHow to Get to Neri’s VilleDiotay’s EateryShort but Sweet Melaka Getaway | LakwatseroHow to Get to Tinuy-An FallsOslob: The Lost Grandeur of Tumalog Falls | LakwatseroIlocos ItineraryDitumabo Falls: The Mother Falls of San Luis, Aurora!Biking in Kalinga: Trek and Bike to TabukParadise Garden: A Haven for Sea TurtlesSiargao: Magpupungko Beach and Tidal Pools | LakwatseroAbout Bucas GrandeCoral GardenSagadaA Walk in Sangay Siapo Island Before it is Gone? | LakwatseroAmbaguio-Akiki ItineraryCorregidor Island Lighthouse (Faro dela Isla de Corregidor)Faro de Punta de Malabrigo (Malabrigo Point Lighthouse)About CulionNaidi Hill LighthouseBoquete IslandHow to Commute to Temple of LeahCatanduanes: The Heritage Church of Bato | Lakwatsero1. White Water Rafting or KayakingMount Fuji Overnight Climb ItinerarySip & Gogh Paint Studio: Unleash Your Inner Van Gogh | LakwatseroBatanes ItineraryHow to Get to Quitinday HillsAbout Callao CaveDiscover LakawonBiking to Taal: A Fun Ride to Batangas’ Heritage TownAntique Blooming: The Rafflesia of San RemigioMalasimbo Lights and Dance FestivalBacolod ItineraryPoon HillAttractions in Mirador Heritage and Eco ParkHulhumale Public BeachRomblon Island: Bonbon Beach, Tiamban Beach & MoreAdventure in Sabah: White Water Rafting in Padas River | LakwatseroHow to Get to Hinakpan Mystical HillsWelcome to Lake SebuAbout CasiguranAbout BuscalanHow to Go to Kalanggaman IslandFaro de Cabo Bojeador (Cape Bojeador Lighthouse)Backpacking Maldives: Budget Itinerary, Expenses & TipsHow to Get ThereOffbeat Bohol Itinerary: 3D/2N of AdventuresHow to Get to Tawi-TawiAlona BeachPangilatan Falls: The Forgotten Gem of Tapaz, CapizWorld War I: SMS Cormoran II3D/2N Taiwan Itinerary: Taipei – Yehliu – ShiffenLaos for Backpackers: Getting There on a BudgetBasic RequirementsHow to Get to Antong FallsCathedral CaveHow to Go to Gubat, SorsogonAbout SadangaHow to Get to Bugui Point LighthouseHow to Get to Cabra Island LighthouseCebu Itinerary: Three-Day Adventures in the SouthAbout AndaLuna: A Day in the Show Window of Apayao | LakwatseroMargues Blue LagoonFinding Palaui’s Cape Engaño Lighthouse | LakwatseroHow to Get to Mantayupan Falls of Barili, CebuHow to Get to MaligcongLinapacan Islands: Between Paradise | LakwatseroKLIA to KLCCHow to Get to JomaligBanaug ShoalEspadang Bato – Payaran Falls Day Hike Itinerary10 Remarkable Philippine Destinations for Solo TravelMiagao Church: A UNESCO World Heritage Site in IloiloAbout Carbin ReefAbout Parola IslandCabra WreckageCobra Falls: Ozamiz City’s Best Kept SecretBasco: The Chapel on the Hill of Tukon | LakwatseroBack in Kathmandu’s Lovely Mess | LakwatseroHimalayan Adventure: Kathmandu to Pokhara Overland | LakwatseroItineraryChinatown Vancouver (Stop #23)Situbo Falls: Tampilisan's Awesome SurpriseHow to Get to Inambakan FallsTuasan Falls: Another Camiguin’s Charmer | LakwatseroHow to Get to Lake SebuMarinduque Loop: Biking in the Heart of the Philippines1. 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Cruz Grande IslandBasilica de San Martin de ToursBaguio Budget Stay: Upstairs Bed & Bath | LakwatseroBiking in Batanes: Batan Island Loop | LakwatseroCandaba Bird SanctuaryCape EngañoAbout HungduanIligan Tourism Triangle: Mimbalut, Tinago & Maria CristinaAbout Jose PanganibanCadapdapan Rice TerracesHow to Get to Casaroro FallsKiltepan: Sagada’s Best Sunrise | LakwatseroBeguet: Colorado Falls of Tuba | LakwatseroFollow the Call of the Great Outdoors: Go Out & Get More | LakwatseroSanga-Sanga ReefMasbate City: Where to Eat in the City | LakwatseroAbout Carabao IslandRain Vortex at the Jewel of ChangiPacsafe Venturesafe 65L GII Travel PackIrakoWhere to Stay in CarmenHow to Get to Tangadan FallsHow to Get to Samal Island