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If you’re considering running a marathon or starting an intense exercise program this January, why not opt for a simpler goal to enhance your well-being in 2026?
Setting an objective to calm your mind may not sound ambitious, but it offers significant health benefits. A growing body of research highlights the negative impact of stress on overall health, particularly on heart health. Techniques to achieve a calm state can elevate self-reported happiness, enhance emotional regulation, and improve sleep quality research suggests.
This calmness counteracts “allostatic load,” a term used by Sula Windgassen, a health psychologist and author of the upcoming book Everything is Inside Your Body. Chronic stress contributes to wear and tear on the body, overburdening key regulatory systems like metabolic, neuroendocrine, cardiovascular, and immune functions, which can eventually lead to disease.
When discussing stress relief, you’ve likely come across traditional advice such as exercise and deep breathing techniques. While these methods are scientifically validated, there’s emerging evidence pointing to additional calming strategies beyond a digital detox or time spent in nature.
Develop a Sense of Control
Research shows that enhancing your perception of control over stressors can aid in managing them. For example, in a study, participants who completed daily questionnaires about their stressors reported that feeling in control correlated with resolving stress more effectively.
“It’s not that the stressor goes away; rather, individuals feel empowered to address it, letting it go or resolving it,” says David M. Almeida from Pennsylvania State University, a key researcher in the study.
Achieving this sense of control involves small, manageable changes. “Feeling in control doesn’t imply you have everything figured out; it means being aware of factors you can influence during stressful situations.” This might look like deciding your response, determining when to engage, or finding a resolution path.
Interestingly, your age may influence how easily you feel in control. “Longitudinal studies indicate that while older adults may feel less control over work demands and family matters, they often maintain a strong sense of control in interpersonal conflicts,” Almeida explains. “This allows individuals to focus on what truly matters.”
Practice Self-Compassion
Research increasingly supports the idea that self-kindness can mitigate stress’s adverse effects on mental health, as indicated in a 2024 study. This research assessed self-compassion levels and participants rated statements such as, “I strive to understand and be patient with parts of my personality I dislike.” Researchers later investigated how these feelings affected coping mechanisms.
Data revealed that increased self-compassion fostered healthier coping strategies, enhancing psychological well-being while reducing anxiety, depression, and stress during a six-week study period.
Using Various Self-Care Techniques for Inner Calm Drew Angerer/Getty Images
These findings support earlier research, which suggests that self-compassion can buffer against the harsh realities of stress. Psychologist Kristin Neff, a pioneer in self-compassion research, emphasizes three components: self-kindness, recognizing our shared humanity, and mindfulness, which allows us to separate ourselves from painful emotions.
Self-compassion works by reducing self-criticism and rumination, according to William Van Gordon, a Chartered Psychologist and Associate Professor of Contemplative Psychology at the University of Derby. However, he advises moderation to avoid self-obsession, which can lead to heightened stress levels.
A balanced approach includes practicing compassion for both yourself and others. Van Gordon recommends active listening when someone shares their struggles with you, making eye contact, putting away your phone, and fully engaging with them (“That sounds really challenging, I’m sorry to hear that.”). Additionally, loving-kindness meditation can be beneficial; spend 10-15 minutes daily sending well wishes to others using phrases like “May you be happy” and “May you be peaceful.”
Revamp Your Self-Care Practices
Self-care strategies play a significant role in stress management, as extensively documented in the literature. Recent studies indicate that integrating diverse self-care methods into your routine yields the best results. For instance, a study published in August explored how individuals coped with stresses during the coronavirus pandemic, analyzing participants’ journaling about their anxiety levels and the coping techniques employed.
I’ve discovered that a blend of strategies such as journaling, exercise, social interaction, and cognitive reframing—like focusing on the positive aspects of not receiving a promotion—has proven most effective.
“Different combinations of tools worked for different individuals on different days,” explains Ethan Cross, an experimental psychologist from the University of Michigan involved in the research. “Those adept at managing emotions benefited from having a wide array of emotional regulation strategies.”
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Source: www.newscientist.com
