TO RELAX, SUCK A LEMON. NO, SERIOUSLY.

FIND STRESS RELIEF WITH THESE SURPRISING SCIENCE-BASED STRATEGIES

As a psychologist, I have observed my patients’ stress and anxiety start to ease, only to be replaced by anger, disappointment and despair as coronavirus cases have resurged and the promise of the pandemic’s end has become more elusive.

The return to in-person school and the uneven return to offices this fall are further contributing to the sense of being pushed to the limit. Although tried-andtrue self-help strategies, such as exercise, good sleep, socializing, mindfulness, positive reframing and self-compassion, are still the best prescription for lowering stress overall, sometimes a practical solution that can provide immediate relief is what’s needed.

Here are some outsidethe-box but science-based strategies:

SPUR YOUR MAMMALIAN DIVING REFLEX

One of the most effective stress resets involves submerging your face in ice-cold water while holding your breath. This activates the diving reflex, which slows the heart rate and redirects blood away from the periphery of the body, toward the heart and other vital organs. These physiological changes have been shown to decrease anxiety.

“Stay like this as long as you can tolerate it. We typically recommend 15 to 30 seconds, although I’ve observed the effect (take hold) much faster,” said Jenny Taitz, a clinical psychologist in Beverly Hills, Calif., and the author of End Emotional Eating.

Sheri Van Dijk, a psychotherapist in Newmarket, Ont., and the author of Calming the Emotional Storm, warns that people with low blood pressure, heart problems or eating disorders should get clearance from their doctor before attempting this.

DISTRACT YOURSELF WITH STRONG SENSATIONS OR MENTAL GAMES

When we are very stressed or anxious, our attention narrows and focuses only on the negatives. If you are having a hard time objectively looking at a situation and making decisions, or if you feel mentally stuck or paralyzed, a quick distraction can allow you to reset.

Although repeatedly avoiding your negative feelings and escaping through Netflix, video games or alcohol can lead to more distress in the long run, occasionally distracting yourself by using strong sensory input or engaging in mental games can offer a respite from acute stress.

“This gives you a chance to take a psychological break, widen the lens to see the big picture and gain courage for the next step,” said Kelly Koerner, clinical psychologist, chief executive of Jaspr Health and author of Doing Dialectical Behavior Therapy: A Practical Guide.

Chew on a hot pepper, listen to loud music, hold ice cubes in your hands or smell a pungent cheese to briefly shift your attention away from stress. Or make a list of your favourite cars, colours or movies.

“One of my favourite tips is to suck on a lemon, or imagine doing it,” Van Dijk said. “You’ll start to salivate, engaging the parasympathetic nervous system, which leads to relaxation.”

LOOK AT FRACTAL SHAPES IN NATURE OR ART

Nature has long been associated with relaxation, but recent research has shown art and computer images that mimic certain natural patterns can have a similar effect. Fractals, shapes that repeat on finer and finer scales, are often found in nature. (Consider chambered nautilus shells, snowflakes, cones, tree branches or leaf veins.) They seem particularly pleasing to the human eye, and looking at them has been found to reduce physical signs of acute stress.

Branka Spehar, a psychology professor at the University of New South Wales in Australia, and her collaborators found that Jackson Pollock’s iconic paintings are also fractals. “This helps explain the immense popularity of these and similar art and architecture over the years. Humans prefer lines that are neither straight nor smooth, with (a) moderate level of complexity,” she said.

Our affinity for fractals probably came through evolution, because there are no perfect shapes or straight lines in the natural world. “Everything you see in nature has some imperfection,” Spehar said. “And a dose of imperfection is calming, like in Japanese wabi-sabi,” the esthetic and world view that emphasizes the acceptance of imperfection and impermanence.

SPEAK TO YOURSELF IN THE THIRD PERSON

In the middle of an emotional storm, we often become fused with the catastrophizing, critical or hopeless voice in our head. Everything appears bad, now and in the future. The more we try to think our way out of it, the more we get mired in negativity.

So change how you talk to yourself. “When you use third-person pronouns and your name to refer to yourself, you zoom out and get some distance from the current situation,” said Ethan Kross, a professor of psychology and management and organizations at the University of Michigan.

“Your perspective shifts from being overwhelmed to seeing the problem as a challenge, from ‘I can’t’ to ‘I can.’”

Even if it seems silly or contrived, try advising or coaching yourself the way you would talk to someone you care about the next time you get stressed. Doing so silently will work, but you might want to experiment with saying the words aloud if your environment allows for it.

CHEW GUM

The earliest study examining the calming effect of chewing gum, published in the journal Science in 1939, reported beneficial effects on muscle tension associated with stress. More recently, research has found that chewing gum can reduce anxiety, stress and cortisol while increasing alertness.

ACT THE OPPOSITE OF THE WAY YOU FEEL

Each emotion is associated with certain bodily postures, facial expressions and behavioural urges. When you get angry, you probably tend to have an erect posture, frown and speak loudly or yell. If you find yourself getting angry when stressed, try intentionally changing your posture to a non-aggressive one, relaxing your expression into a smile and speaking very softly. Research suggests this reduces the intensity of the original emotion.

“Information about your facial expression travels to your brain via cranial nerves connected to your facial muscles,” said Eric Finzi, a dermatologist and clinical assistant professor of psychiatry at George Washington University and the author of The Face of Emotion: How Botox Affects Our Moods and Relationships.

MAKE YOURSELF YAWN

Research led by Andrew Gallup, associate professor of psychology at SUNY Polytechnic Institute, suggests yawning has a brain-cooling function in vertebrates, including humans. “Brain temperature rises during times of stress and anxiety,” Gallup said. “And yawning naturally occurs before and during stressful situations, promoting relaxation and better cognitive functioning. It has nothing to do with boredom.”