Quick Stress Fixes That Actually Work
Stress Relief is something many of us struggle with, yet the science of happiness and well-being has revealed powerful strategies that can make a real difference.
Controlling attention and reducing mind wandering enhances happiness and flow experiences
In this guide, we’ll explore evidence-based approaches to stress relief, drawing on the latest research in positive psychology and behavioral science. You’ll learn practical strategies you can implement today, backed by studies from leading researchers in the field.
Whether you’re just starting your wellness journey or looking to deepen your practice, these insights will help you make meaningful progress.
Understanding Stress Relief
Before diving into strategies, it’s important to understand why stress relief is important for our well-being.
Brief flow sessions reduce mind wandering and build confidence in your focus. They’re an uplifting, repeatable reset.
The connection between stress relief and happiness is well-documented in research. When we actively work on this area of our lives, we often see ripple effects in other domains—from our relationships to our work performance.
Research insight: Controlling attention and reducing mind wandering enhances happiness and flow experiences (Gilbert & Killingworth, 2010)
Strategy 1: Flow
Brief flow sessions reduce mind wandering and build confidence in your focus. They’re an uplifting, repeatable reset.
How to apply this:
Pick one engaging activity (puzzle, sketching, gardening, instrument practice) and immerse for 10 distraction-free minutes—phone in another room.
Research note: “Controlling attention and reducing mind wandering enhances happiness and flow experiences” — Gilbert & Killingworth, 2010
Strategy 2: Psychological Distancing
Psychological distance dampens reactivity and supports better decisions. It’s a portable tool you can use anywhere, anytime.
How to apply this:
Set a 5-minute timer. Write about a current distressing thought using your name instead of “I,” describing what happened, how “you” feel, and what “you” will do next.
Research note: “Psychological distancing by using third-person self-talk reduces emotional impact of negative thoughts.” — Cross et al., 2013
Strategy 3: Play
Play and novelty spark positive emotions and engagement, which support resilience and meaning. Social, present, playful moments also strengthen relationships—the most reliable happiness lever.
How to apply this:
Schedule a 60–90 minute playful activity this week (e.g., pickup sport, board-game night, dance class, or a craft session) and show up as a cheerful beginner.
Research note: “Trying new fun activities and play reduces stress and enhances happiness.” — Gulian et al., 2022
What the Research Shows
The strategies we’ve discussed aren’t just anecdotal—they’re backed by rigorous scientific research. Here’s what the evidence tells us:
Research insights:
Controlling attention and reducing mind wandering enhances happiness and flow experiences — Gilbert & Killingworth, 2010
Meditation and attention training reduce DMN activity linked to rumination. — Brewer et al., 2013
Psychological distancing by using third-person self-talk reduces emotional impact of negative thoughts. — Cross et al., 2013
Mind wandering is frequent and linked to lower happiness, so tools that reduce rumination matter. — Gilbert & Killingsworth, 2010
Putting It Into Practice
Knowing the science is one thing—putting it into practice is another. Here’s how to start:
Start small: Pick just one strategy from this guide and commit to trying it for a week. Small, consistent actions compound over time.
Track your progress: Notice how you feel before and after implementing these practices. Awareness helps reinforce positive habits.
Be patient: Meaningful change takes time. Research shows it can take anywhere from 18 to 254 days to form a new habit, with an average of 66 days.
Get support: Consider using tools designed to help you build these habits. Apps like Neurise provide personalized, science-backed recommendations tailored to your specific needs and goals.
Quick-start actions:
- Pick one engaging activity (puzzle, sketching, gardening, instrument practice) and immerse for 10 distraction-free minutes—phone in another room.
- Set a 5-minute timer. Write about a current distressing thought using your name instead of “I,” describing what happened, how “you” feel, and what “yo…
- Schedule a 60–90 minute playful activity this week (e.g., pickup sport, board-game night, dance class, or a craft session) and show up as a cheerful b…
Conclusion
Improving stress relief is a journey, not a destination. The strategies we’ve explored in this guide—backed by research from leading scientists in positive psychology—offer a roadmap for meaningful progress.
Remember that small, consistent actions often outperform ambitious but unsustainable efforts. Start with one technique that resonates with you, practice it until it feels natural, then gradually expand your repertoire.
The science is clear: we have more control over our well-being than we often realize. By applying evidence-based strategies, you can make real progress toward a happier, more fulfilling life.
Take the Next Step
Ready to put these insights into action? Neurise makes it easy with personalized, science-backed recommendations delivered daily. Our app learns what works for you and helps you build lasting habits for happiness and well-being.
Download Neurise and start your journey to a happier life today.
Sources
- Gilbert & Killingworth, 2010. A Study of Mind-Wandering and Happiness. https://doi.org/10.1126/science.1183878
- Brewer et al., 2013. Neuroimaging studies on meditation and DMN. https://doi.org/10.1016/j.jpsychores.2013.04.001
- Cross et al., 2013. Research on third-person self-talk. https://pubmed.ncbi.nlm.nih.gov/23750051/
- Gilbert & Killingsworth, 2010. Experience sampling studies on mind wandering. https://www.sciencedirect.com/science/article/pii/S0022103110000195
- Gulian et al., 2022. The role of play in enhancing health and well-being: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8820578/
- Epley et al., 2013. Perspective taking improves social connection and reduces prejudice.. https://www.sciencedirect.com/science/article/abs/pii/S0022103114001783
- Pennebaker & Chung, 2011. Expressive Writing and Health Outcomes. https://doi.org/10.1177/0956797611416253
- Pennebaker et al., 2004. Longitudinal Studies on Expressive Writing and Health. https://doi.org/10.1037/0022-3514.86.3.469
- Michelle Hastie Thompson (psychology practitioner insights). Mechanisms discussed: mindfulness during play; inclusive, low-barrier social engagement.
- Vaillant et al., 2002. The Harvard Study of Adult Development, 75-Year Study of Happiness and Health. https://pubmed.ncbi.nlm.nih.gov/12505799/
- American Psychological Association, 2021. Stress in America (APA) Survey. https://www.apa.org/news/press/releases/stress/2021/report
- Putnam, 2000. Bowling Alone: The Collapse and Revival of American Community. https://www.amazon.com/dp/0743203046
- Langer et al., 2020. Mindfulness: A Critical Perspective. https://link.springer.com/article/10.1007/s12671-020-01338-4
- American Psychological Association, 2018. The Nature of Awe. https://www.apa.org/monitor/2018/06/ce-corner-awe
- Friedman et al., 2019. This Dog Will Change Your Life. https://www.penguinrandomhouse.com/books/564824/this-dog-will-change-your-life-by-barkley-friedman/
- Gonzalez et al., 2016. Cold Pressor Task Pain Reduction with Dogs Present. https://pubmed.ncbi.nlm.nih.gov/26616040/
- Neff & Germer, 2018. Self-Compassion: The Proven Power of Being Kind to Yourself. https://www.self-compassion.org/
- Kross, 2021. Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. https://www.ethankross.com/chatter
- Waldinger, 2015. What Makes a Good Life? Lessons from the Longest Study on Happiness. https://pubmed.ncbi.nlm.nih.gov/26193011/
- Keng et al., 2011. Therapeutic approaches to emotion regulation. https://doi.org/10.1007/s12671-010-0033-0
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