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10 Scientific Ways To Beat Stress

There are scientifically proven methods to beat stress. It's not the stress itself but the way we respond to stress matters.
10 Scientific Ways To Beat Stress

There isn't a person on earth who isn't stressed out at times. It is not the stress itself but how we respond to stress is what decides our condition. If we give in and start bothering, soon it becomes a habit and habits are difficult to change. Below are ten scientifically proven methods based on studies to beat stress which I practice and It serves me well.


Breathing deep helps settle the stress quite well. When you take a deep breath, it sends signals to your brain to calm down. Try the 4-7-8 breathing technique.

  1. Exhale completely through your mouth.
  2. Take a Deep Breath while counting to 4.
  3. Hold your breath while counting to 7.
  4. Exhale hard and slow making a sound to a count of 8.
  5. Repeat 2 more times.

Reference: https://www.cordem.org/globalassets/files/academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises-for-stress-2---fernances-j.pdf


Do NOT panic. Whatever be the problem, do not keep brooding about your ability to not change it. You must be in control and take it in. It helps to put it in perspective.


  1. What exactly is the problem?
  2. What all the ways can you fix it?
  3. Beyond your control? - Then why worry?

Write it down if it helps, be descriptive for second one. It kindles your thoughts to be elaborate on different ways of approaching the problem in itself which is making you lose your head. After this exercise, typically you would have a solution or conclusion. That automatically brings back your calmness!


Do you have house plants? Get some! Plants are natural stress busters. I would suggest having some foliage plants in your work desk. Take a deep look into the plants for no less than 3 full minutes, admiring the patterns creating by nature. It will ease your stress levels and bring you back to where you can think straight. You'll have a sense of happiness when you are surrounded by green plants even if you are not much into plants.


I know it is cliche! However, if you start doing quick and simple exercises it pumps up the blood to the brain releasing endorphins. Endorphins help bring down stress levels. It doesn't have to be hitting the gym, take a normal walk. Stroll through your walking track. It helps.


It might be difficult to believe but I know for a fact that it works. Take a whiff! You can smell some natural plant oils and it has the properties of bringing down your stress levels and be at your calm. I use different ones. You can have them in your humidifier at your desk. You can use herbal ones which not only produce aroma but purify your home as well.

Try Lavender, it helps not only with stress but gives you a very sound sleep.


Some of the herbal medicines help boost your immunity and also helps you beat stress.

Take it with consultation with your physician.

  1. Ashwagandha - Keeps you fresh and beat stress levels
  2. Green Tea - Green tea is full of antioxidants and helps with stress hormones.
  3. Chewing Gums - not a herbal one but sugar-free ones are a great alternative, it keeps your jaw muscles relaxed and helps with overall stress as well.


If you happen to have pets, spending time with them is a great relaxant. I have a Shih Tzu named Momo and he is one year old. He has a very peculiar character to him and his cuteness can calm me down immediately. Every time I take a break from my desk, he comes to me to cuddle. He likes his scratches and goes on to show me how much he loves me. It is a great deterrent. If you don't have pets, spend the time with young children. They are curious and would fill you with a dozen questions in no time. You'd start thinking about answering them, essentially forgetting about your stress levels.


This is a no-brainer. If you are inclined to music, any kind, it helps soothe your mind and you'll start feeling relaxed in a couple of minutes into it. Music is a healer that way. I have playlists in Spotify and Amazon Music. I spend time listening to them on Echo devices while laying down with closed eyes. Studies also show that listening to the sound of waves (natural or fake) also has benefits to calm your mind. You could potentially have these tracks on your phone and listen to them while laying down. Nap or no-nap.


I have seen most people accumulate their leaves and take it at the end for a long vacation. I do it a little differently. I take regular vacations of short durations instead of long ones. Every month, I make sure I at the least take 1 or 2 leaves.

It helps you break the monotony of work week and lets you spend time at home doing something that you like or go for that short outdoor one-day trip. If you are not of the one-day trip kinda person, sit at home doing nothing! Watch TV, read a book. This time spent doing nothing is healing your mind and it does magic. Try it...


Increase your happiness quotient. You'll generally remain happy. I have a blog post written earlier on that.

The Virtue of being Happy
We tend to search for happiness online as a commodity, while all of it is within ourselves.

Let me know what works for you...