1. Pick a nice wall treatment to put a smile on your face – If there’s something that you can do that will make you temporarily forget where you are, it’s to install a memorable wall treatment such as a mural or wallpaper that is almost like a work of art in itself. You can pick a photomural (basically a picture that can be blown up to any size and then stuck onto one of your walls like wallpaper) or framed photo of a place you’ve been or still want to go to. It can be a constant reminder of a good memory, or an adventure that you have yet to take. If you’re not too sure about putting something large on your walls, you can do a photo montage or a series of coloured or black and white images of places that are still on your bucket list of places to visit. Or if you’d like to look at something soothing the entire day, you can just pick a wallpaper pattern featuring flowers or greenery so that every time you look at it, your mind and body are reminded to slow down and relax. Professor Semir Zeki, a neurobiologist with the University of London conducted a test using 28 people and discovered that exposing his subjects to beautiful artwork caused their brain to release dopamine, the “feel-good” hormone that is responsible for giving us pleasure. That’s why going to art museums not only when you travel but when you’re in your own town, can be a powerful stress-reducing activity. A study from Norway found that simply looking at art provides the same health benefit as creating it. These include reducing depression and anxiety, increasing one’s level of creativity, and enhancing people’s feelings of satisfaction or even joy.
2. Decorate floors and tabletop surfaces with items from your previous travels – Did you enjoy your recent visit to Instanbul? Put a nice Turkish rug that you bought from the Grand Bazaar in your living room (or bedroom) to remind you of your visit. Enjoy your holiday with your family going to that glass factory in Murano? You can bring home some glassware or order them online to bring back memories of your stay. If you and your partner like exploring museums in Europe that features classical statues, you can be reminded of your visit by bringing home a resin bust of a historical figure from a souvenir shop in Italy that you can put on your coffee table or hallway console to remind you of that trip that gave you both so much pleasure. It’s usually best to avoid the mass-produced little trinkets that don’t have a much artistic value like fridge magnets, keychains, or paperweights. If you’re not sure if what you’re about to buy might somehow look tacky or out of proportion, send a photo to your interior designer before buying just to make sure it will look right in your space. You can always ask the seller in Europe to mail it to you afterwards so that you’re not lugging something heavy (or fragile) while you’re traveling around.
3. Incorporate soothing smells that soothe your mind and body – Aromatherapy is a approach to healing that uses plant extracts. It’s health benefits have been known for thousands of years, having been used by the ancient Egyptians, Chinese, Indians and Persians for medicinal purposes. These days aromatherapy is used to treat various mental and physiological problems like sleeplessness, anxiety, migraines, and digestion issues. You can enjoy the positive health effects of aromatherapy by using candles, diffusers, bathing salts, or essential oils just to name a few. Clinical integrative psychotherapist and cognitive behavioral therapist Chryssa Chalkia says that scented candles have been scientifically proven to have a positive effect on our minds and bodies. She says that that scents can prompt the brain to produce more ‘feel-good’ hormones like serotonin and dopamine and trigger positive memories and emotions which help elevate our mood. Chalkia says that scents such as geranium, lavender and peppermint have been proven to be effective in the treatment of mind and body ailments. She says that those who want to increase their levels of joy and ease to try candles that have an ‘ylang ylang’ component which can improve feelings of positivity and boost energy. Diptyque’s orange-scented Choisya candle, can be a helpful energy booster. She recommends rosemary, lemon, chamomile and geranium for those seeking to calm their nerves or feel more relaxed. She particularly endorses citrus candles for helping battle depression and lifting our spirits especially during difficult times like the death of a loved one, loss of a job, or just coping with the daily stresses and challenges of life. Neom’s citrus-infused ‘happiness-scented candle’ is a good choice for helping to feel more positive.
4. Add music that will allows you to relax and think good thoughts – Researchers at Johns Hopkins University found that music can have a powerful effect on the mind. Not only can it enhance our ability to learn, it also improves our ability to remember things. It also helps to trigger the release of dopamine, serotonin and also oxytocin which is a chemical that helps up to relate with other people a lot better. Meditation music which has a slower tempo has been found to reduce heart rate and lower levels of anxiety and stress. What type of music helps you to relax? Is it Jazz, Bossa Nova, or Classical? Whatever it is that helps you to slow down your mind, it may help for you to play music throughout the day at a softer volume, enough that you can hear it, but not so loud as to distract you from your work or from being able to relax. Some of the additional benefits of music include helping you to sleep better, reducing burnout, and fighting depression. In fact, music therapy has been used to treat physical ailments like schizophrenia, bipolar disorder, and even fibromyalgia. Stoke patients who are in rehab reported how they were able to relax after listening to music for an hour. And people who’ve been exposed to music that blends nature sounds say that it helps them feel less anxious. One ritual that you may want to incorporate to help you unplug is to sit in your easy chair or sofa and listen to soothing music as you close your eyes. Once your brain and body start to relax, think of pleasant thoughts. This meditative state can hep you to decompress and transition from ‘work’ to ‘home’ and make it easier for you to assume the role of father, husband, or parent and will help you to relax much more easily than switching on the TV to slow down from a stressful day at work.
5. Control loud noises to reduce stress and anxiety – Do you live near a main road with a lot of car noise? Is there a lot of building construction going on close to your home? Is your space close to or at street level where you can hear people talking to one another all the time? These are just some of the outside sounds that can make it hard for you to relax or even to sleep whenever you are in your home. Noise pollution is one of the biggest hazards to human health that we’re not aware of as we’ve gotten used to living in busy cities, unmindful of its harmful effects. Not only has noise been found to increase stress and cause hearing impairment, research by the World Health Organization has found that road traffic noise starting at 50 decibels or more can increase the incidence of coronary heart disease by 8%. It’s no wonder people feel more anxious these days. Not only are there a lot of stress at work and in our personal lives, but our physical and mental health is under continuous assault by unwanted noise pollution that permeates our daily existence. How can we ensure that we can enjoy our homes in uninterrupted peace and quiet? Replace sound transmitting single-pane windows in double- or even triple-glazed windows made by Pella or Anderson that have a sound transmission class scale of 45 or higher or more to block 95% of noise. Invest in appliances (such as fans or airconditioners) that are silent or emit a very low thrum. Add some soundproofing like fiberglass insulation, drywall (to replace old plaster-and-lath or timber walls) and/or sound-absorbing acoustic ceilings. Seal drafty doors with transition strips and rubber gaskets. Use a white noise machine or noise-cancelling headphones to mask (or block) harmful outside sound. You’ll find it easier to relax from a stressful day at the office, focus more effectively in case you have to work (or study) from home, and to have an uninterrupted night of sleep when you have a quiet space that is free of unwanted noise.
