How To Reduce Stress Fast With 9 Simple Tips Every Woman Over 50 Should Know
From biting a pencil to belting out a tune, these surprising strategies couldn't be easier
Finding it hard to channel your inner zen when you experience stress? Us too. And that’s a problem, since chronic stress can raise the risk of health problems such as heart disease and high blood pressure (hypertension) in the long term. That’s why we’ve rounded up the best science-backed tips to help you feel calmer fast. Keep reading to learn how to reduce stress naturally in as little as 60 seconds.
How to reduce stress: 9 relaxing tips
Stress management just got easier. These quick tips help you feel your best while bringing your stress levels down.
Cue up a YouTube video
Next time you’re on edge, type “cat scared of cucumber,” “monkeys using smartphones” or “dogs doing the side-eye” into YouTube. The giggle you get may help reduce the stress hormone cortisol by as much as a third, suggests a review in PLOS One. Laughter tells your body it’s safe to relax, which helps you start to unwind in seconds.
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Sing like you’re on stage
In a British study of women aged 55 and over, scientists found that singing increased participants’ levels of endocannabinoids, including anandamide—aka the “bliss molecule.” The researchers say that singing triggers a rush of these feel-good chemicals along with “helper” molecules that keep them circulating in your system so that it’s easier to cope with stress on even hectic days.
Play a game with friends
Invite friends or family members over for a game of mahjong, Scrabble or gin rummy. Research in Psychosomatic Medicine suggests that hobbies like board games reduce stress hormones and gently lower your blood pressure. Plus time spent socializing with others reduces your risk of depression, per a study in The American Journal of Psychiatry. On a family trip or a girls getaway? Bring a small, portable game, like Bam Bird Boutique’s Classic Travel Mahjong Set.
Try a quick splash
Sometimes feel stress creeping up before you even set foot out of bed? Reset your morning stress response by splashing cool water on your face first thing. A study in Scientific Reports found that when stressed people cooled their faces, they activated their parasympathetic (“rest and digest”) nervous system, lowering cortisol levels. Bonus: The study also suggests that a cold-water splash primes your body to bounce back faster from stressors that may pop up later in the day.
Bite a pencil
After a tense meeting or unpleasant interaction, place a pencil across the corners of your mouth and gently bite down to relieve stress. Sounds strange, but research in the journal Experimental Psychology shows that this simple action activates the same facial muscles used when smiling, signaling the brain’s emotional center to release feel-good neurotransmitters.
In just seconds, it can help you shake off negative thoughts at the root of your stress. And the positive effects extend to how you perceive others, too, making the world seem more cheerful and creating a positive feedback loop. No pencil? A pen, chopstick or wooden spoon handle works just as well!
Nibble Dubai chocolate
Want a delicious way to reduce stress? Turn to a sweet treat like trendy Dubai chocolate, which contains pistachios and creamy chocolate. A Penn State University study found that pistachios help lower your blood pressure during stressful moments, thanks to healthy fats. Meanwhile, research in the International Journal of Health Sciences shows that enjoying about 1.4 oz. of milk or dark chocolate helps women feel less stressed. A tasty option to try: Chocolove Midnight Dubai-Style Dark Chocolate Pistachio Bar.
Make a wish
The next time you feel overwhelmed, imagine that you’re holding a dandelion in your hand. Take a deep breath, then exhale slowly as if you’re blowing its fluff away to make a wish just like you did as a kid. Repeat 10 times. Dutch research notes that breathing exercises where your exhales that are longer and slower than your inhales stimulate the vagus nerve—a key link between body and mind—helping reduce stress. Tip: If your vagus nerve needs an extra boost, consider a handheld vagus nerve stimulator such as Truvaga Plus.
You can also silently repeat a simple wish for a loved one, such as “May she be happy,” while you exhale. This practice, known as loving-kindness meditation, was found in a study in the International Journal of Neurology Research to increase the stress-busting hormone oxytocin by 36 percent.
Sip a cup of tea
You can wire your brain for calm, assures psychiatrist Lauren M. Osborne, MD. “The neurotransmitter GABA curbs anxiety and prepares your body for sleep,” she says. A perfect way to boost your levels? Sip passionflower tea. Its ingredients promote GABA production, helping you relax and fall into a soothing slumber 20 minutes faster.
Prefer black tea? Good news: Research in Psychopharmacology suggests that black tea lowers your body’s cortisol response after a stressful event, helping restore calm faster. One black tea to try: Brook37 Twilight Romance Darjeeling Second Flush Premium Black Tea.
Hum a tune
If long grocery store lines or struggling to remember a password have you on edge, humming a mellow, low-toned tune like “Let It Be” by The Beatles or “Can’t Help Falling in Love” by Elvis Presley helps reduce stress. Humming low notes activates key nerves that help reverse the stress response, suggests Indian research, calming frustration-triggered stress in minutes.
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