ASMR (Autonomous Sensory Meridian Response) is a popular phenomenon that many people find soothing and relaxing. But does ASMR help with anxiety? This article explores the potential benefits of ASMR in helping with anxiety and provides insights into the effectiveness of ASMR as a coping mechanism.
ASMR For Anxiety
Anecdotally, viewers use these videos to trigger ASMR, promote relaxation and sleep, and even as an antidote to depression and anxiety
Autonomous Sensory Meridian Response (ASMR) is the tingling sensation in the crown of the head, in response to audio-visual triggers such as whispering, tapping, and hand movements. (1)
There Is Currently No Evidence for ASMR for Anxiety
There is currently no evidence that supports the claim that ASMR reduces anxiety symptoms.
Other Health Benefits of ASMR
However, ASMR has many other health benefits, including:
ASMR as a Distraction Technique
It is proven that focusing on a distraction task is more effective at reducing intrusive thoughts than actively trying to suppress those intrusive thoughts (3). ASMR can be used as a distraction technique, by using the ASMR audio or video as a distraction. Learn more about distraction techniques.
ASMR as a Grounding Technique
Grounding Techniques are techniques that help you lower your anxiety by bringing your focus and awareness to the present moment. They are effective because they also help reduce intrusive thoughts by making you focus on the present moment, with physical sensations or mental distractions. ASMR can be used as a physical grounding technique, you can focus on the ASMR whispering sounds, and on the different sensations ASMR makes you feel.
Check out our grounding techniques for anxiety toolkit.
Other Coping Mechanisms
There are many other evidence-based techniques for coping with anxiety:
- Tapping technique for anxiety (Emotional Freedom Release)
- Distraction Techniques
- Grounding Techniques
- Meditation for Intrusive Thoughts
- World’s most relaxing song
- Hot immersion baths for anxiety
Sources
(1) Poerio, G. L., Blakey, E., Hostler, T. J., & Veltri, T. (2018). More than a feeling: Autonomous sensory meridian response (ASMR) is characterized by reliable changes in affect and physiology. PLoS One, 13(6), e0196645. https://doi.org/10.1371/journal.pone.0196645
(2) Engelbregt, H. J., Brinkman, K., van Geest, C. C. E., Irrmischer, M., & Deijen, J. B. (2022). The effects of autonomous sensory meridian response (ASMR) on mood, attention, heart rate, skin conductance and EEG in healthy young adults. Experimental Brain Research, 240(6), 1727–1742. https://doi.org/10.1007/s00221-022-06377-9
(3) Lin, Y.-J., & Wicker, F. W. (2007). A comparison of the effects of thought suppression, distraction and concentration. Behaviour Research and Therapy, 45(12), 2924-2937. https://doi.org/10.1016/j.brat.2007.08.004
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