10 Scientific Ways To Reduce Anxiety Fast
Stress affects both the mind and body, triggering noticeable physical changes. You might find yourself sweating more, feeling muscle tension, or experiencing an increase in heart rate, breathing, and blood pressure. These are all part of the "fight-or-flight" response, as explained by the National Institutes of Health (NIH).
While these reactions are natural, frequent stress responses can negatively impact your health over time. According to the NIH, "Long-term stress (also called chronic stress) may contribute to or worsen a range of health problems, including digestive disorders, headaches, sleep issues, and other symptoms. It may also exacerbate asthma and has been linked to depression, anxiety, and other mental illnesses."
If stress is a persistent part of your life, here are 10 evidence-backed techniques to help you relax and regain balance.
1. Smile—Even If You Don’t Feel Like It
This might sound counterintuitive, but forcing yourself to smile can actually improve your mood. A technique used in dialectical behavior therapy (DBT), smiling—even when it doesn’t feel natural—sends signals to your brain that trigger the release of neuropeptides, dopamine, serotonin, and endorphins. These chemicals help combat stress, relieve pain, and promote feelings of well-being.
2. Read for a Few Minutes
Even a short reading session can significantly lower stress. A 2009 study at the University of Sussex found that reading silently for just six minutes reduced stress levels by 68%. “Losing yourself in a book is the ultimate relaxation," says study author David Lewis-Hodgson. The genre doesn’t matter—any book that fully absorbs your attention can provide an escape from everyday stress.
3. Listen to the "World’s Most Relaxing Song"
Music has the power to ease stress, and research supports its calming effects. In a 2011 study, neuroscientists from Mindlab International collaborated with sound therapists to assess the relaxation effects of different songs. The study found that "Weightless" by Marconi Union—designed in partnership with the British Academy of Sound Therapy—reduced participants' anxiety by 65% and lowered their resting heart rate by 35%. It was so effective that listeners became drowsy, leading experts to caution against playing it while driving!
4. Try Binaural Beats
If music isn’t your thing, binaural beats offer another way to promote relaxation. This type of sound therapy works by playing two slightly different frequencies in each ear, creating an auditory illusion that may encourage a meditative state. Research is mixed, but some people find binaural beats helpful for reducing stress, anxiety, and even pain. If you enjoy spa-like ambient music, this might be worth exploring.
5. Try Tapping (EFT Technique)
While yoga is a well-known stress-relief method, it’s not always practical to step away and strike a downward dog pose. A simpler alternative is "tapping," or Emotional Freedom Technique (EFT). This practice involves using your fingertips to tap on specific acupressure points while reciting calming affirmations. Often described as "acupuncture without needles," tapping helps shift anxious emotions and activates the parasympathetic nervous system—the key to relaxation. You can find guided tutorials on YouTube to help you get started.
6. Spend Time with Animals
Interacting with animals can provide instant stress relief. A 2019 study from Washington State University found that petting a cat or dog for just 10 minutes significantly reduced cortisol levels. Whether you have a pet or visit a friend’s, spending time with animals is a natural way to relax.
7. Practice Deep Breathing
Breathing exercises are a simple yet powerful way to calm your nervous system. A 2017 study published in Frontiers in Psychology found that deep, diaphragmatic breathing lowers cortisol levels and promotes relaxation. One effective technique is box breathing:
Exhale completely.
Inhale slowly for a count of four.
Hold your breath for four counts.
Exhale for four counts.
Hold again for four counts.
Repeat several times until you feel more at ease.
8. Get Outside for a Nature Break
Stepping outside for even a short period can lower stress levels. A 2019 study in Frontiers in Psychology found that spending just 20 minutes in nature significantly reduced cortisol. Whether you take a walk or simply sit in an outdoor space, exposure to nature’s calming effects can improve your mood.
9. Chew Gum
A simple, unexpected stress reliever? Chewing gum. A 2008 study found that gum chewers had lower levels of salivary cortisol (a key stress hormone) compared to non-chewers—16% lower during mild stress and 12% lower during moderate stress. Participants also reported feeling more alert and less anxious.
10. Establish a Stress-Reducing Routine
While quick stress-relief techniques are helpful, creating a daily routine can provide long-term stability. Establishing a structured schedule—including consistent sleep times and morning outdoor walks—helps regulate your body’s circadian rhythm, improving overall well-being. Limiting blue-light exposure and reducing screen time one to two hours before bed can also promote relaxation and better sleep.
Final Thoughts
Managing stress doesn’t have to be complicated. Small changes—like listening to calming music, reading for a few minutes, or practicing deep breathing—can have a significant impact. Experiment with these techniques to find what works best for you, and remember that long-term stress management comes from both daily habits and moments of mindfulness.
