Whether it's physical challenges or mental escapes, adventurous behaviors make us feel good. As children, we were willing to do anything, even if we often fell flat. As adults, especially in these uncertain times, we become cautious, and the fear of failure keeps us trapped by predictability. Research shows that a more adventurous life activates the same brain regions as receiving a reward. It's this "high" that motivates us to try new things, even if they're intimidating, and it's something you can experience every day if you try the following.
01. Cancel wake-up calls
“One of the reasons we feel so anxious is that we tend to live in a very reactionary way,” says M. Jay Shetty , author of Think Like A Monk . “We wake up and immediately we’re checking our phones, looking at social media, the news, or emails, and that sets our thoughts and minds spinning. If we want a more positive, calmer, or focused attitude, we have to choose that mindset for ourselves every day. Just like we have a routine for putting on our clothes, we can have a routine for setting our mindset.”
02. Stimulate your vagus nerve
“Take five deep, slow belly breaths, in through your nose and out through your nose, letting your belly expand as you inhale,” says vocal coach Anouska Taylor . “This stimulates your vagus nerve, also known as the anti-anxiety nerve, and will therefore help reduce anxiety and stress in your voice.” Mindful breathing can improve the connection between our brain and our voice, as well as help us feel calmer, as it plays a central role in our body’s parasympathetic nervous system.”
03. Accept that life can be difficult
“We’re living in crazy, busy times,” says Ryan Holiday , author of Lives of the Stoics . “But we need to focus on what we can control. In fact, some negative visualization—thinking the unthinkable—would have helped us respond better not only medically to the pandemic, but it would have helped us as individuals be a little more resilient.”
04. Ask for clarification
Much of the conflict that erupts on social media or in email conversations stems from simple misunderstandings. It can be difficult to get your tone across in a tweet or short post. Arguments start because people don't proofread and edit what they've written. "Commit to clarifying what each person means when you feel like you're making assumptions," advises Emma Gannon , author of (Dis)Connected : How To Stay Human In An Online World . "Ask someone to clarify their message, statement, or response and be specific. Often, that writer will rethink, or rewrite, or even, upon reflection, change their perspective."
05. Make your road rage disappear
Whether it's being stuck in traffic or experiencing bad behavior from another road user, we all understand the frustrations of road rage. How do you combat it? Ogmios , ASMR star and creator of the calming School Of Zen Motoring , suggests rapping. He emphasizes that the creativity that comes from using beats can be a calming factor. "Battle rapping is good practice for learning how to stay calm in the face of hostility," he says.
06. Cut the coffee...
The battle rapper also insists on a lemon and ginger pick-me-up. "Coffee is too stimulating for me," says Ogmios . "It makes me bounce off the walls. I only have one in case of emergency. I stick to herbal teas and hummus sandwiches—the ultimate calming combo." Research published in Nutrition & Food Science confirms that one to three cups of herbal teas a day are beneficial for sleep quality (chamomile), hormone control (spearmint), and stress (lemon balm).
07. Or drink it in the company of other people
Researchers at the University of Bristol found that when stressed men drank caffeine alone, they remained anxious. But when they consumed it with colleagues, social groups, or the cast of Friends , their stress levels decreased.
08. Be an agile cyclist
If you cycle, a motorized boost on a busy commute or up a tough climb can also give you a mental boost. “The benefits of using an e-bike can even exceed those of a conventional bicycle,” says James Metcalfe of Volt Bikes . “Emerging research from Oxford Brookes University and the University of Reading has found that older e-cyclists have better brain function and mental health than those who ride a regular bike.”
09. Adopt a casual look
“A crisp suit and polished shoes will act as a protective layer of armor and lend an air of authority in the boardroom, but it’s helpful to employ a few nuances to calm nerves,” says style director Olie Arnold . “Swap a potentially restrictive shirt and tie for a more tactile cashmere crew neck and wear a fragrance that evokes happy memories of your loved ones, as if they were there with you.”
10. Count your blessings
For some inner calm, try a gratitude meditation technique from the Buddhist practice of naikan, in which you ask yourself three thoughtful questions: What have I received from X, what have I given to Y, and what troubles and difficulties have I caused? According to researchers at the University of California, taking the time to reflect on what you're grateful for reduces your levels of the stress hormone cortisol by 23 percent.
11. Drink more fruit juice
Researchers at the University of Alabama have discovered that large, regular doses of vitamin C act as a calming agent on the body's fight-or-flight hormone response. In tests on rats, whose biological makeup is similar to that of humans, they found that about 200 mg of vitamin C twice a day prevented them from going into stress mode.
12. Count your breaths
“A few minutes of mindfulness meditation can make a huge difference when you’re having trouble falling asleep,” says Dr. Cortland Dahl , head of contemplation at Healthy Minds Innovations . “Instead of ruminating about your day or stressing about a future situation, simply pay attention to your breathing. This can help break the cycle of negativity with appreciation and help you stay calm, making it easier to fall asleep.”
13. Set your screen to serenity
Select a screen image for your smartphone that acts as an instant reminder to take a deep breath before answering any call. According to research from the University of Northern Colorado, this tactic will help you feel better and you'll appear calmer and more confident during your call.
14. Deploy the three Ms
“To de-stress immediately, get moving—take a brisk walk or a few push-ups,” says clinical psychologist M. Nick Wignall . “Do—do something creative or generative, whether it’s going out and taking five interesting photos or replacing that faulty light bulb. And meet—have a meaningful interaction with another person.” But maybe not the person who’s stressing you out.
15. Adopt a greyhound
For a breed renowned for its racing, greyhounds are generally gentle dogs who are particularly sensitive to their owners' emotional state. They'll sense your anxiety and snuggle up to you for a cuddle. Accept their offer. Studies published in Frontiers of Psychology confirm that human-animal interactions rapidly activate the body's release of the self-healing hormone oxytocin.
16. Show your appreciation
Tensions in relationships often trigger negative thoughts and emotions. “One way to break the cycle is to practice appreciation,” says Dahl . “Think of appreciation as a skill and work on it. Try to notice one positive, however small, in every person you interact with and in every situation you find yourself in. Over time, this simple skill rewires the brain to be less focused on the negative and creates a sense of centeredness and calm.”
17. Feed your brain better
“Information is to the mind what food is to the body,” says Dahl . “Unfortunately, much of the information we consume is junk or worse, triggering anxiety, distraction, and feelings of social division. Be discerning about what you watch, read, and talk about. Focus on the things that bring out the best in you and the best in others.”
18. Wear a smartwatch
Choose a smartwatch that measures your breathing rate, one of the best ways to monitor and respond to cardiovascular issues triggered by stress. “Respiratory rate as a metric is extremely useful,” says Professor Allan Lawrie , a specialist in translational cardiopulmonary science at the University of Sheffield. “Until now, we haven’t been able to measure it in a home environment.”
19. Take a nap
“Napping will help calm you down by giving your brain a reset,” says Frédérique Murphy , founder of Mountain Moving Mindset . “Ideally, nap between 1 p.m. and 4 p.m. and time it to ensure you’re in the correct sleep stages. Fifteen minutes will increase your energy, alertness, motor skills, and cognitive performance, while 90-minute naps will leave you feeling refreshed and boost your memory and creativity.”
20. Make your anxieties disappear by smiling.
Freaking out about a work presentation, a keynote speech, or a public announcement? "Smile, look at the audience, and remain silent for two seconds," says Media Training Worldwide expert TJ Taylor . "A smile will slow you down and give your audience the feeling that you're relaxed and in control."
21. Go to the hills
American research shows that climbers and hikers have lower stress levels than their less rugged peers, likely because high-altitude air is laden with negative ions, which trigger a relaxing and rejuvenating feeling when inhaled.
22. Talk about traffic
"According to a recent study, 84% of drivers admitted to feeling stressed or angry from time to time while driving," says Stephanie Taylor of StressNoMore . "Time constraints placed on us by others or ourselves fuel this anger. Pull over, make a phone call, and inform those waiting for you of the situation. This way, you immediately regain control of the situation as quickly as possible to alleviate stress."
23. Add trees to your journey
According to studies conducted by the University of Colorado and the University of Essex, adding greenery to your daily commute can make your car or bike ride less stressful.
24. Get dressed
“If you’re dealing with a potentially stressful situation, like flying, it’s always best to choose fabrics that fit your body,” says Arnold . “Natural fibers, like cotton and wool, are breathable and can therefore help regulate your body temperature. Pieces with fewer details and a looser construction will mean there’s less fabric in contact with your body, which will be less irritable.”
25. Hold hands
Intimate touch lowers blood pressure and heart rate in stressful situations, a study from the University of North Carolina at Chapel Hill found. Research subjects who experienced touch were almost twice as relaxed as the untouched, unloved group.
26. Express your anger
“Rather than losing your temper, step back and say what you feel,” says Nic Marks , creator of the Happy Planet Index. “If you’re angry, say out loud, ‘I feel angry about this.’ Expressing your emotion calmly, even if it’s to yourself, demonstrates emotional intelligence and cultivates self-control. It shows that you can access your emotions, but you’re not controlled by them. It will also help others truly hear what you’re saying because it won’t trigger a fight-or-flight response.”
27. Or write it down
"When you verbalize your feelings by writing down your thoughts, putting them into words, scientists have found that there's a decreased response in the amygdalae [the parts of the brain that process emotions]," Murphy explains. "Functional magnetic resonance imaging showed that the test subjects' amygdalae were less active. This means you're less likely to trigger the threat response—and that happens simply by taking the time to write everything down—which helps your brain calm down."
28. Cook a bowl of spaghetti
A study published in Alcoholism : Clinical and Experimental Research shows that eating complex carbohydrates, such as whole-wheat pasta, can boost levels of the hormone serotonin in the brain. When serotonin levels are low, it can lead to anxiety—and aggression.
29. Tune into punk
Classical music and whale song are said to have a calming effect, but if that's not your thing, it can be as annoying as a 3 a.m. car alarm. "Extreme" music, from punk and grime to thrash metal and grunge, can positively influence the listener, inspiring calm rather than anger, according to studies from the University of Queensland. "Music that we are closely aligned with will help us regulate sadness and reinforce positive emotions," says Dr. Joan van den Brink , executive coach and author of The Three Companions: Courage, Compassion, and Wisdom .
30. Learn the Jacobson Technique
Progressive muscle relaxation, known as the Jacobson technique, requires you to slowly tense and relax different muscle groups in your body, one by one, from your feet to your eyebrows. As you tense and relax, take slow, deliberate breaths.
31. Play the drums
A study published in Advances in Mind-Body Medicine showed that group drumming reduced stress. "Group drumming can reduce anxiety and blood pressure, act as a pain reliever, boost positive emotions, and even lead to improved executive functioning," according to drum therapy advocates.
32. Start humming
“Humming encourages us to slow down the exhalation because we vocalize on the exhale, which is calming for our nervous system,” Taylor explains. “It also encourages a more resonant voice because it helps bring the sound forward, away from the throat. This helps reduce any constriction or tension in the back of the throat. Try humming your favorite song while you read this and feel the vibration as far forward as possible around the mouth and nose.”
33. Go to the gym
Three high-intensity interval training sessions lasting more than 30 minutes reduce stress levels more than any workout performed at a moderate pace, as confirmed by a study from the University of Missouri at Columbia. The fight-or-flight response, which floods the body with adrenaline and cortisol, needs an outlet. You can do just that by crushing your PB on the treadmill. A post-workout sauna provides additional stress relief.
Illustration by Mr. Harry Haysom
Text by Mr. Rob Kemp
