The idea that something as simple as chewing gum could play a role in managing something as complex as anxiety can sound very unlikely at first. However, you may be surprised to know that researchers have explored the effects of chewing gum, and the results are actually encouraging.
This page will focus on understanding the research behind chewing gum for anxiety, along with other quick anxiety relief techniques. It will cover:
While chewing gum is certainly not a standalone treatment for anxiety, the research does suggest it may have small effects on stress and attention. Understanding why this happens also opens the door to a broader conversation about simple coping strategies and how small physical actions can sometimes help regulate the mind during stressful moments.
Below, we will look at two studies that explored whether chewing gum can make a measurable difference to stress and anxiety.
One controlled trial explored whether chewing gum could influence stress and academic performance in university students.[1] Researchers recruited 100 participants and divided them into different groups. Some chewed gum regularly for 19 days, others for 7 days, while a control group did not chew gum at all.
At the beginning of the study, all participants completed psychological assessments measuring depression, anxiety, stress, and self-focused attention. These assessments were repeated at the end of the experiment.
Results found that students who chewed gum showed lower scores for anxiety and stress at the end of the study compared to the beginning. Those in the long-term gum group also achieved higher academic performance scores than the other groups.
One possible explanation for this is that the oral fixation, i.e., the chewing motion, keeps the brain lightly engaged, which may prevent attention from drifting toward anxious thoughts.
However, the findings also came with a small caveat. For people who already find it difficult to concentrate, chewing gum over long periods did not necessarily improve attention and could sometimes make focus harder. This means that while chewing gum may help in stressful moments, it is not a universal concentration tool.
Another study examined chewing gum in a laboratory setting designed to deliberately create stressful situations.[2]
Participants completed a demanding multi-tasking activity that required them to juggle several cognitive tasks at once. This framework reliably increases mental strain and anxiety, making it useful for studying stress responses.
Each participant performed the task twice on different days. On one occasion, they chewed gum while completing the task, and on the other, they did not.
Researchers measured several indicators before and after the task, including:
When participants chewed gum during the stressful task, several differences appeared. They reported lower anxiety and stress, alongside greater alertness and calmness, compared with when they performed the same task without gum.
Even cortisol, a hormone that rises during stress, showed a reduction in the chewing condition during certain periods of the experiment.
Participants tended to complete more tasks successfully when chewing gum, suggesting that the behavior may help maintain focus under pressure.
Researchers noted that the exact mechanism behind this effect is still unclear. One theory is that chewing slightly increases cerebral blood flow, helping the brain stay alert during demanding tasks. Another possibility is that chewing acts as a mild distraction that prevents stress from building too quickly.
The common thread between the two studies is that the oral fixation of chewing gum may provide relief from anxiety and could be a good stress reduction technique.
This doesn’t mean gum is a standalone treatment for anxiety, nor does it address the deeper causes of chronic stress. But it may mean that small physical actions can influence how our brain responds to stressful situations. Chewing gum can be a quick, self soothing technique for anxiety, that can be accessed in the moment of need.
This is an important insight because it opens the door to a wider conversation about quick anxiety relief techniques in general. If something as simple as chewing gum can act as a coping skill for anxiety, what other anxiety management tools are out there?
AMFM is here to help you or your loved one take the next steps towards an improved mental well-being.
Various quick anxiety relief techniques have been backed by research. The following techniques have research support as behavioral coping skills for adults. While they are not standalone alternative anxiety treatments, they could be useful as part of a comprehensive anxiety therapy program.
A Stanford Medicine study found that just 5 minutes of daily breathing exercises focusing on long exhales, called “cyclic sighing”, significantly reduced anxiety and boosted mood over one month.[3]
This mindfulness-based technique involves inhaling deeply, taking a second quick breath to fully expand the lungs, then a slow, extended exhale. Long exhalations activate the parasympathetic nervous system, which slows the heart rate and produces an overall calming effect.[3]
Participants who practiced this controlled breathing saw big improvements in positive feelings and even had slower breathing rates at rest.[3]
However, this was a preliminary trial on healthy adults, with no severe anxiety disorders included, so more research is needed to confirm long-term benefits.
Progressive muscle relaxation is a technique where you tense and then release different muscle groups, helping to relieve physical tension. A 2024 review of 46 studies and over 3,400 participants concluded that PMR significantly reduces anxiety and stress levels in adults.[4] By deliberately relaxing the body, you can break the cycle of muscle tightness that fuels anxiety.
The same research suggests PMR works best alongside other methods of mindfulness for anxiety, like deep breathing, which can enhance its effectiveness.[4] The practice is simple and low-risk, though it requires a little time and consistency to master.
While very helpful for mild to moderate anxiety, PMR works gradually with practice rather than as an instant fix, so individuals with severe anxiety may need additional support.
Dunking your face in ice-cold water, or pressing a cold pack around your eyes and cheeks, can rapidly calm surging anxiety. This triggers the “mammalian diving reflex,” a survival response that dramatically slows your heart rate via the vagus nerve.
In one interview, a neurobiologist noted that raising heart rate makes lab animals more anxious, and conversely, slowing the heart, as the dive reflex does, may reduce anxiety.[5]
Essentially, a 30-second face plunge acts like a physiological reset button, moving your body out of panic mode into a calmer state.6 Therapists sometimes recommend this technique to halt panic attacks or intense anxiety in the moment.[6]
However, because this method lowers heart rate, anyone with cardiovascular problems should consult a doctor before trying it.
Studies have shown that simply smelling the scent of lavender can have a mild calming effect that helps alleviate symptoms of anxiety.[7] In one controlled study, researchers used lavender in one waiting room of a dental practice and not in another. The people waiting in the lavender-scented room had significantly lower state anxiety before their treatment compared with the patients in the unscented room.
This may happen because lavender’s aroma is thought to stimulate the parasympathetic nervous system, leading to reduced anxiety and improved mood.[7]
This makes burning essential lavender oils a quick and easy intervention to reduce anxiety and bring calm to your home. As one of the more accessible natural remedies for anxiety, lavender can easily be incorporated into daily life.
Using a weighted blanket while resting has been shown to help alleviate anxiety through deep pressure stimulation. Some clinical studies have found that adults using 15-pound weighted blankets while sleeping had significantly lower anxiety levels than those without one.[8]
It’s thought that the gentle pressure from the blanket matches the pressure you would get from a comforting hug. This activates the parasympathetic system and can cause the release of feel-good neurotransmitters.
Some people report this to be a good grounding technique for anxiety, especially as they feel secure under the weight. But research on weighted blankets is still limited. They can also be expensive, and individuals with certain medical issues, such as sleep apnea or other respiratory problems, should use caution or consult a doctor before using one.[9]
Writing down your worries and feelings in a private journal can reduce anxiety in the long run. Psychologists have found that expressive writing exercises help people process stress and trauma, leading to less anxiety over time.
For instance, in one study, anxious students who wrote about their exam worries right before a big test ended up performing better. This suggests that offloading their anxiety freed up mental resources for the task.[10]
Journaling helps organize chaotic thoughts and gives you perspective, which could help in breaking the cycle of constant worry by turning it into a structured narrative.
This technique tends to be most effective for those with everyday stress or moderate anxiety. People in the midst of severe depression or acute trauma may not find immediate relief, and writing about a fresh trauma too soon can sometimes be upsetting.[10]
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These techniques can be effective anxiety calming strategies, with many studies showing clear benefits.
However, there is an important distinction to keep in mind: they are not always designed to address severe or persistent anxiety on their own.
If anxiety is affecting your sleep, concentration, relationships, or ability to function day to day, it may be worth looking beyond short-term coping strategies.
Modern anxiety treatment programs involve evidence-based therapies delivered by trained mental health professionals. These therapies are designed to address all of the different aspects that keep anxiety cycles going.
Below are some of the most widely used approaches in anxiety treatment.
CBT is one of the most widely used treatments for anxiety disorders. The therapy focuses on identifying the thought patterns that fuel anxiety and then challenges them with help from a therapist. This helps people to ‘test’ out their anxious predictions in a safe setting, which can reduce the intensity of anxious responses.
One of DBT‘s most useful elements is learning how to regulate overwhelming feelings in the moment. This therapy focuses on learning practical skills that help people slow down their emotional escalation and stay grounded during periods of high anxiety. Instead of being consumed by anxiety, DBT teaches people to tolerate the distress they’re feeling in order to de-escalate the intensity.
ACT approaches anxiety from a slightly different angle than CBT and DBT. Rather than trying to eliminate the anxious thoughts, ACT teaches people how to change their relationship with them. The aim is to allow the person to accept that the anxiety exists and that achieving goals is still possible even if the anxiety is present.
EMDR is widely used when anxiety is linked to traumatic experiences. A typical EMDR session involves recalling difficult memories while following guided eye movements or other forms of bilateral stimulation. This process helps the brain reprocess the memory so it becomes less emotionally charged. Once the memory is processed in a different way, the anxiety response is often altered in a way that reduces its intensity.
AMFM combines holistic and evidence-based mental health services to provide each person with the comprehensive support they deserve. We understand that anxiety is a multifaceted condition, which means treatment should reflect the individual rather than placing them into a category. This is why we offer evidence-based therapies like CBT, DBT, EMDR, and ACT, alongside holistic anxiety treatments such as stress reduction techniques and mindfulness.
If you’ve been living with anxiety and have realised that short-term coping methods aren’t enough, it may be time to explore longer-term support at one of our facilities.
Contact us today, and a member of our team will be happy to talk through your options and help you decide what the next step might look like.
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At AMFM, we strive to provide the most up-to-date and accurate medical information based on current best practices, evolving information, and our team’s approach to care. Our aim is that our readers can make informed decisions about their healthcare.
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