Take a Chill Pill: Innovative Ways How Gen Z and Millennials De-Stress

Today's generation is venturing beyond the ordinary, embracing some truly unusual techniques to find comfort. Some are seeking the purifying power of a scream — while seemingly counterintuitive, this act of releasing pent-up tension can promote relaxation. 

Many seek a more physical approach, opting for the refreshing shock of freezing water. A plunge into a freezing bath might sound like punishment. Still, for these individuals, it triggers the release of endorphins, the body's natural feel-good chemicals, leaving them feeling surprisingly stress-free. 

Another intriguing technique that has emerged in the stress-relief scene is sleeping with heavy blankets. This practice offers a comforting sensation that not only promotes relaxation but also enhances the quality of sleep. It's as if the weight of the blankets creates a cocoon of calmness, helping individuals drift off into a deeper and more restorative slumber. It is claimed that heavy blankets help to release stress. 

“Stress is our body's reaction to a challenge or demand. In small amounts, it can be a good thing, such as when it helps you avoid any danger or meet a hard deadline. But when stress consistently lasts for a long time, it may harm your health,” explains Dr Nikhil Nayar, MBBS, DPM (Psychiatry), MD (Psychiatry).

Chronic stress has become a huge public health concern in the modern world, impacting everyone across various demographics. Juggling rising costs, academic pressures, and the weight of cultural expectations, city life for millennials and Gen Z can feel like a constant battle. The pressure to excel in college and at work can be intense, while navigating complex family dynamics and societal norms adds another layer of stress. With the fast pace of urban life and the constant barrage of information, it's no wonder our younger generations feel the world's weight on their shoulders.

Furthermore, navigating life decisions about careers and relationships in a fast-paced urban environment can be overwhelming. Witnessing their parents' struggles despite hard work can further erode their optimism about the future. This confluence of challenges creates a significant stress burden for young adults in urban settings.

Social media's curated portrayal of success fuels feelings of inadequacy and isolation, adding another layer of strain. The unique experiences of these generations compound these factors. Raised with an emphasis on positive reinforcement, they may struggle more with setbacks.

Today, Gen Z and millennials' stress levels have surged for various reasons. In response, they are exploring innovative methods to relax and alleviate stress. These generations believe in adopting modern solutions to tackle modern problems. Some of the trendy ways and de-stressing strategies for adults include:

Autonomous Sensory Meridian Response, commonly known as ASMR, is a tingling sensation experienced in reaction to certain sounds or visuals. It is usually described as a comforting static or tingling sensation beginning at the scalp and moving down through the neck and spine.

The whispering, tapping, and ‘personal attention’ sounds commonly used in ASMR triggers could subconsciously mimic social grooming behaviours seen in primates. These behaviours are known to stimulate the release of oxytocin, a neuropeptide associated with feelings of relaxation, trust, and social connection. It may lower heart rate and boost dopamine, leading to relaxation. 

By distracting you from worries and promoting mindfulness, ASMR can interrupt negative thought cycles and create a sense of calm. The personal attention aspect of some ASMR experiences can even combat loneliness – there's a whole online community to explore it with. Not everyone experiences tingles, but ASMR can be a great way to unwind for those who do.

Sound bathing uses sound waves to create a state of relaxation. It typically involves settling into a comfortable posture while being enveloped in a variety of sounds, from instruments such as chimes and gongs for deep vibrations to recordings of natural environments, such as flowing water, bird songs, and wind whispers.

One study suggests that it could potentially aid in alleviating symptoms related to stress, fatigue, and depression. The low-frequency waves used in sound bathing are associated with states like ‘delta’ and ‘theta,’ which are known to enhance relaxation and promote a sense of calmness. The repetitive sounds nudge brain waves towards relaxation, while vibrations act like a massage, easing tension. In some cases, the experience can even trigger the release of pent-up emotions, allowing them to be processed and reducing their overall burden. 

Oddly satisfying videos include slime mixing, sand cutting, calligraphy, cake decorating, woodworking, cleaning tasks, paint mixing, puzzle solving, soap or floral foam crushing, etc.

There's reason to believe that watching them can help promote feelings of calm. Watching visually stimulating content might trigger dopamine release, the chemical in the brain linked to pleasure and reward. With their symmetry, patterns, and completion sequences, these videos could activate this system, leading to relaxation. Studies using MRI scans show that calming visuals activate brain regions associated with focus and attention. 

By requiring focused attention, these reels might create a state similar to mindfulness meditation, reducing overthinking and promoting calm. However, managing screen time is important as excessive use can lead to doom scrolling, detracting from its potential benefits of creating a focused and mindful state akin to meditation, reducing overthinking and promoting calmness.

Gen Z and millennials are known to value immersive experiences and readily adopt new technologies. Virtual reality (VR) offers exactly that. Through special headsets or rooms with projected screens, a VR experience tricks your brain into feeling like you're actually there. It can be used for everything from video games to training simulations and even virtual vacations.

Studies demonstrate that VR experiences can effectively divert attention away from daily stressors. The calming visuals or soundscapes create a sense of ‘presence’ in a peaceful environment, allowing for a temporary shift in focus, interrupting negative thought cycles, and fostering a sense of present-moment awareness.

VR relaxation can induce physiological changes similar to those experienced during meditation. Research suggests that VR exposure to natural environments can lead to lowered heart rate, reduced blood pressure, and decreased levels of cortisol — the primary stress hormone. 

Millennials and Gen Zs, who have grown up surrounded by technology, are increasingly turning to digital detoxing as a way to combat stress. A digital detox is a short break from electronic devices like smartphones, tablets, and social media. It allows you to step back from the constant stream of digital stimuli and prioritise your mental and physical health.

Studies show a correlation between more screen time and elevated cortisol levels. Cortisol is associated with feelings of anxiety, tension, and difficulty sleeping. A digital detox allows your body to regulate cortisol production, leading to a calmer state and reduced stress symptoms.

A digital detox can also help you fall asleep faster and wake up feeling energised. Your brain will also thank you. Research shows constant notifications hinder focus. A detox allows your brain to recharge, improving concentration. 

For centuries, people have sought ways to unwind and combat stress. While technology offers many new methods, classic techniques like knitting, embroidery, and tai chi are experiencing a resurgence, particularly among Gen Z and millennials. The appeal? These practices offer a unique blend of focus, mindfulness, and creativity, all of which contribute to stress reduction and improved well-being.

Studies say that the repetitive motions and focus create a meditative state that can lower stress and anxiety.

Tai chi, an ancient Chinese practice combining gentle movements and mindful breathing, is another stress-busting technique experiencing a modern revival. Research demonstrates tai chi's effectiveness in reducing stress hormone levels and improving anxiety symptoms. The slow, controlled movements enhance body awareness and promote a sense of calm.

You can create a personalised stress management plan to combat stress and promote well-being by integrating various approaches:

Maintaining a stress journal can help you identify triggers and improve coping skills. Research suggests that monitoring stress leads to better stress management.

Dr Nayar suggests some tips to reduce stress. “Techniques like mindfulness meditation, deep breathing, and progressive muscle relaxation can help you in manageing stress in a better way. Experiment with these techniques to find what works best for you to relieve stress,” he says.

Dr Nayar explains, “Prioritising healthy habits like getting adequate sleep, following a balanced diet, and limiting alcohol and caffeine intake contribute significantly to stress management.”

Strong social support systems can buffer the effects of stress. Spend time with your dear ones, engage in social activities, or consider joining a support group. 

“There's no one-size-fits-all approach to stress management. Experiment with different techniques and find what works best for you. Don't be afraid to combine different approaches, creating a personalised stress management plan that addresses your unique needs and preferences,” says Dr Nayar.

If you’ve got a hectic schedule, there are some things you can incorporate at the very least to make a change. Dr Nayar says, “It is important to have adequate sleep, regular meals, and a healthy diet as the fundamental steps to manage stress effectively, especially in a busy schedule.”

When you develop customised de-stressing strategies that include relaxation methods, healthy routines, social engagement, and mindfulness techniques, you are better equipped to deal with life’s daily challenges.