Scientifically-proven tools and techniques to help you reduce overwhelm in an instant

While there’s no magic solution that works across the board for everyone when it comes to combating stress, the following six strategies could be worth exploring to help you find calm in the moment. Of course, recognising the underlying causes for your stress is essential, but hopefully something here could provide you with a lifeline in a moment of panic.

Suck on sour sweets

More so effective during bouts or panic rather than general anxiety, it’s been reported by Utah State University that savouring the tangy flavour of a sour sweet can be a grounding technique. Focusing on that sensation, the taste, and smell, can distract you from the anxious feelings and overwhelm.

Sniff something citrus

That’s right: when life gives you lemons, you should smell them. According to research, such as in a paper in Antioxidants from 2022, citrus smells (such as orange, lemon, or lime) boost the levels of the mood hormone norepinephrine in your brain, which can help to reduce stress. If you find this effective, consider keeping a roll-on aromatherapy oil with you to help throughout the day.

Cool your wrists

Cold water has been proven to reduce cortisol levels, and increase endorphins – one reason why cold water therapy and wild swimming have become so popular. But when overwhelm strikes, don’t feel like you need to immediately find a natural spring for a swim. You can just use a sink to splash cold water on your wrists (as these have major arteries in them), and you should benefit from the cool-down effects.

Top up your tryptophan

This chemical is required by the body to produce serotonin – known as the ‘happy hormone’ – so you might find that eating some tryptophan-rich foods gives you a nice little mood boost. A few options to try include bananas, pineapple, or nuts and seeds, all of which are useful snack options to have to hand.

Chew some gum

While it’s been widely reported for decades that chewing gum can improve your focus and attention span, more recent research has explored the power it has to reduce stress. One 2016 study, published in the Journal of Clinical and Translational Research, reviewed studies conducted over the previous 10 years, and noted that there was evidence of a greater reduction in depression for patients who utilised chewing gum alongside their antidepressant medication, compared to those who only had the medication.

Roll your eyes

It’s a tempting reaction when someone is testing our patience anyway, but apparently the mental focus it takes to consciously roll your eyes can be beneficial in reducing stress. Simply roll your eyes upwards, as if you’re looking towards your eyebrows, and take a deep inhale as you do. Hold your breath while you hold your eyes in position, before exhaling as you allow them to return to their usual position.