- Child and family therapist Katie Leung Pui-yan shares self-care rituals that can improve your mental health
- From chewing gum to giving yourself a hand massage, these surprisingly easy steps help you de-stress from your daily routine
Bring in the new year with some ideas to calm yourself and improve your mental health. Photo: Shutterstock New year, new you? Not always as simple as it seems! Many of us hope for a calmer, happier 2024, with less stress and better mental health. But not everyone has time for lengthy self-care rituals.
This year, say hello to these stress-busting tips on the go. From chewing gum to a quick hand massage, these hacks, approved by Katie Leung Pui-yan, a child and family therapist, will help you de-stress anytime, without breaking a sweat (or your schedule).
1. Drip cold water on your wrists
It could be useful to head to the bathroom and give yourself a quick cool-down when you’re feeling stressed. Simply dab some cold water on both wrists and behind your earlobes – parts of our body with major arteries close to the skin. This little trick can help lower your heart rate and calm your nerves.
“Washing your hands and washing your face with cold water also helps too,” Leung adds.
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2. Chew gum
Popping in a stick of gum might not just keep your breath fresh; it could also be your secret weapon against stress. Studies have shown that chewing gum is a great way to feel better instantly. Research involving 20 studies found that chewing gum significantly reduced stress levels in students.
The benefits may extend to performance in exams as well. A study of 100 students showed that chewing gum before exams not only helped them feel less anxious but also improved test scores.
However, Leung says that this might not work for everyone and she advises to not chew gum on an empty stomach.
3. Count backwards from 30
Counting backwards, can be a quick, effective way to manage stress. Doing so gives your mind a simple task to focus on and distracts you from the thoughts that are worrying you. After about 10 slow breaths, you will most likely feel where your body is feeling tense. Gently touch these areas to relax them.
And while you are at it, Leung suggests paying attention to every part of your body and how it feels. “Think about how your toes feel. Are they cold or warm? Then, slowly move up your body; then, try to breathe out and release the tension in those areas. When you notice tightness, take another breath and let the tension go,” she says.
Around the 15th breath, you might feel your breathing become slower, deeper, and almost stretched out like a yawn. This allows more oxygen to fill your body. As you count down to the last 10 breaths, the need to count might fade away and the rhythm of your breath will feel more natural and comfortable as the tension is relieved. This breathing exercise also works if you are having difficulties sleeping at night.
4. Listen to music
We all know listening to music can be therapeutic. It is an excellent stress reliever and helps distract your thoughts when you are feeling stressed. If you wake up feeling grouchy, listening to some upbeat pop songs can instantly make you feel better.
You can easily add this to your morning routine by creating a playlist and humming to the tunes while getting ready for the day. Leung adds: “You can sing out loud too if you like because it really helps to release the energy off the nervous system.”
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5. Give yourself a hand massage
Our hands hold a lot of tension and one of the best and fastest ways to calm down is to practice the “calming hand” – a simple technique recommended by mental health professionals. The technique is really easy and can be performed anywhere.
Start by holding your thumb firmly and telling yourself that you can manage your feelings of anxiety. Next, move on to your index finger, drop your shoulders, breathe in, and then sigh out while letting your upper body relax. Continue to the middle finger, then inhale slowly. Move to your ring finger, then exhale slowly. When you reach your little finger, stretch your hand out to create tension, then release while breathing deeply. Repeat until you feel calmer.
And if this still sounds complicated, Leung says to just focus on the highest spot of the muscle when you bring your thumb and index finger together. “Relax your fingers and grip this point with the thumb and index finger of your other hand. Then apply firm pressure and massage to relieve stress,” she explains.