Loosen up: Nine science-backed stress busters for free

World Loosen Up and Lighten Up Day (LULU) was initiated by lawyer and author Stephanie West Allen at the beginning of the 21st century. Celebrated on November 14th, this "holiday" aims to remind people of the benefits of joy and laughter. To make space for joy, we need to pause and relax. We've gathered nine scientifically proven ways to reduce the tension that accumulates from our fast-paced lives.

Harvard Health defines meditation as follows: "This practice involves sitting comfortably, focusing on your breathing, and turning your mind's attention to the present moment, without dwelling on the past or future." Many studies have confirmed that regular meditation helps deal with anxiety and depression and has pain-relieving effects. However, for many people, regular meditation seems "too difficult." They complain that they can't focus or "quiet" negative thoughts. Meditation is a skill that can be learned. Like any other activity practiCed regularly, we get better over time. There are also plenty of other "easier" ways to relax. 

Our nervous system consists of two parts. One is responsible for activity, alertness, and readiness for action, while the other "handles" relaxation and energy-saving states. In today's fast-paced, stimulus-rich lifestyle, we often operate in active mode for an unnaturally long time, which can negatively impact our energy levels, both physically and mentally. Thankfully, we have access to a "switch" that allows us to enter "energy-saving mode." Deep breathing slows down the nervous system. Just five minutes of slow, calm breathing is enough to relieve tension.

Research confirms that kissing effectively reduces cortisol levels. This stress hormone, when present in the body for too long, is detrimental to our mental state and disrupts the functioning of the digestive and immune systems. Especially in the fall and winter, it's worth kissing a lot.

Actively spending time with our pets is a research-backed method of relaxing and reducing stress. This can be a walk in the park or petting on the couch. The key is focusing attention on the relationship with your four-legged friend.

We've written before about how in Japan, patients experiencing burnout are prescribed forest walks. Contact with nature has a fundamental impact on our mental and physical resilience. Returning to a naturally balanced environment, in terms of lighting, humidity, smells, sounds, and textures, helps our bodies reset to "factory settings." Just ensure you're not focused solely on creating social media content or checking your phone screens every few minutes while in nature.

Regular physical activity is essential not only for maintaining physical health. Just 10 minutes of vigorous exercise makes the brain release endorphins, neurotransmitters responsible for a good mood and pain reduction. According to Harvard Health: "A relaxed body [thanks to exercise - ed. note] sends calming and controlling signals, helping to reduce mental tension."

These three ancient arts combine rhythmic breathing with a series of poses or fluid movements. The sequences of precise movements offer mental focus, helping to divert attention from racing thoughts and allowing you to "just be here and now." They can also improve body flexibility and balance. They're a good choice of activity for those who dislike sweating or need to avoid more intense forms of movement for various reasons.

Researchers have proven that music can have an immediate calming effect on our minds and bodies. Just 20 minutes of a favorite playlist lowers anxiety, heart rate, and blood pressure. If we sing along, the brain will release endorphins and oxytocin, lifting the mood. Interestingly, the most beneficial impact on our psyche comes from singing together with others. While studies were conducted on people singing in choirs, anyone who has attended a favorite artist's concert knows this effect.

Returning to the essence of Loosen Up and Lighten Up Day, laughter truly benefits us. According to the NeuroLeadership portal: "Laughter turns cortisol in our bloodstream into highly desirable brain chemicals: dopamine, oxytocin, and endorphins. Dopamine can increase learning ability and improve motivation and focus." From a psychological point of view, recognizing the humorous aspects of our situation, even if challenging, helps build a distance that enables us to cope with adversity.

Source: health.harvard.edu, stress.org