Here Are 3 Science Backed Hacks I Use To Manage Stress When I Am Feeling Overwhelmed.

Mikhail St Catherine

Jun 5 in Behavioural Change 🔑

Unfortunately we cant avoid stress but we can improve :

tolerance
management
how quickly we shift down gears

1 Panoramic Vision

When I am feeling very stressed out I try to view the horizon or something in the far distance

Prolonged focal vision is associated with alertness (stress)

Panoramic vision activates calmness

2 Get Into Optic Flow

Take a 5-20min walk

Ideally without phone or not using it

Walking puts us in optic flow : visual images passing us by

This is associated with our eyes producing sustained panoramic vision

3 Exhale Emphasised Deep Breathing

Step 1 : Take a 2sec deep breath in through nose + add a second inhale on top of first inhale

Step 2 : Exhale fully through mouth for 6sec

Step : Repeat 3-5 times

Physiological sighs activates our calmness systems in real time

Dr. Adam Gazzaley and Dr. Larry Rosen have explored how panoramic vision, using wide expansive views can help reduce stress.

Their research suggests that when individuals shift their focus from narrow, screen-based activities to a broader, panoramic view, it can help alleviate stress and improve overall well-being.

This concept leverages the idea that engaging with natural, wide-angle scenes can provide a sense of calm and relaxation, as opposed to the often stress-inducing, narrow focus required by modern digital screens.

Key points of their research include:

Engagement with Nature: Viewing natural, wide-ranging landscapes can activate the parasympathetic nervous system, which is responsible for rest and relaxation. This contrasts with the sympathetic nervous system, which is associated with the "fight or flight" response and is often triggered by focused, stressful tasks.

Attention Restoration: Panoramic views can help restore attention and reduce mental fatigue. The immersive and expansive nature of such views allows the brain to relax and recover from the intense concentration required by focused tasks.

Reduction of Digital Stress: Constant interaction with digital screens can lead to stress and cognitive overload. By taking breaks and shifting focus to expansive, panoramic views, individuals can mitigate the negative effects of prolonged screen time.

Dr. Adam Gazzaley and Dr. Larry Rosen's research also highlights the concept of "optic flow" in the context of stress reduction and mental well-being.

Optic flow refers to the visual perception of movement through an environment, which can be particularly calming and beneficial for cognitive health.

Key points about optic flow in their research include:

Natural Movement and Relaxation: Optic flow, such as the visual experience of moving through a natural landscape, can induce a state of relaxation. This movement simulates natural walking or driving through scenic environments, which can help activate the brain's relaxation response.

Engagement and Cognitive Benefits: Experiencing optic flow can engage the brain in a way that promotes relaxation without the need for intense focus. This engagement can help reduce cognitive load and mental fatigue, providing a break from the demands of focused tasks.

Reduction of Stress Responses: The movement associated with optic flow can help reduce stress by providing a visual and cognitive shift from static, high-stress environments. This shift can reduce the activation of the sympathetic nervous system, which is responsible for stress responses.

Improvement in Mood and Well-being: Regular exposure to optic flow, especially in natural settings, can improve overall mood and well-being. The combination of movement and panoramic views can create a more immersive and restorative experience.

0 comments