ASMR and Mental Health: Can It Really Reduce Stress and Anxiety?

Common Mental Health Benefits

ASMR offers a range of potential benefits that can contribute to improved mental and physical well-being. However, it’s important to note that not everyone reacts to ASMR in the same way.

Some research suggests that people who feel this sensation tend to be open to new experiences, may be prone to fantasizing, and may have a heightened sense of mindfulness.

A 2020 study on the topic found that people who respond to ASMR are more likely to have the ability to completely immerse themselves in an experience and let go of self-awareness.

This ability to fully engage in the moment may explain some of the benefits ASMR offers.

Reduce Stress and Anxiety

ASMR has a reputation for its soothing effects, which are similar to those of meditation and relaxation techniques.

By lowering stress hormones and activating the brain’s reward centers, ASMR can help reduce feelings of stress and tension.

Finding healthy methods to manage stress is key to getting through challenging times and maintaining everyday balance. ASMR offers a unique way to unwind, helping you let go of tension and feel more at ease.

The right ASMR triggers can shift your mind away from the fight-or-flight response, reducing feelings of anxiety and promoting a sense of relaxation.

Boost Mood

If you struggle with depressive symptoms, ASMR may help improve your mood. The soothing experience stimulates feel-good chemicals like dopamine and can help some people feel less distressed and more fulfilled.

A study of individuals who respond to ASMR found that 80% reported in an online survey that ASMR positively affected their mood.

Relieve Pain

More studies are needed to confirm whether ASMR can help with pain management.

However, ASMR has been shown to activate pleasure centers in the brain, which can ease the perception of pain, making it a comforting option for those dealing with chronic conditions or post-procedure discomfort. It’s like a soothing balm for the body and mind.

Among people with chronic pain, 42% said ASMR helped reduce their symptoms, and the improvement was significant.

It’s important to consult a health care provider for serious issues, but ASMR can be a valuable complementary treatment.

Increase Focus

ASMR’s immersive nature can help you slip into a state of focused energy known as “flow,” boosting productivity and creativity.

If you’re looking for that mental edge to tackle projects or brainstorm new ideas, ASMR can be a valuable tool.

Promote Sleep

Good sleep is extremely important for your mental health. Inadequate sleep can create mental health challenges and worsen symptoms of anxiety, depression, and other mental health conditions.

Lack of sleep can also lead to frustration and trouble getting things done throughout the day.

ASMR can slow the heart rate and reduce cortisol levels, preparing your body for deep, restorative sleep. Not only can the right ASMR technique help people fall asleep, but it can also contribute to deeper and more restful sleep.

ASMR Isn’t One-Size-Fits-All

While some individuals may find ASMR highly beneficial, others may not respond to it or may even find it overwhelming.

For example, in a 2022 study on the effects of ASMR on young adults, only 37% of participants felt a tingling sensation when they watched an ASMR video, while the remaining 63% did not.

However, all participants showed a decrease in heart rate while watching the ASMR video, indicating that ASMR may have calming effects, even for those who do not feel the tingling sensation.

For some people, ASMR isn’t a positive experience and can even annoy, frustrate, or anger them. For example, those with sound sensitivities (misophonia) or sound fears (phonophobia) may find ASMR overwhelming and even distressing. In these cases, visually based ASMR videos might be a better alternative.

Since ASMR’s effects can vary greatly from person to person, it’s important to proceed with caution. Be mindful of your reactions and adjust your approach to find what works best for you.

Just because one ASMR technique works for someone doesn’t mean all techniques will have the same effect—you might respond to certain sounds but not to touch or visual stimuli.

How To Choose the Right ASMR Trigger

Finding the kind of ASMR sensation that works for you can involve trial and error. The good news is that many online creators make easily accessible ASMR content. You can watch and listen to some of their videos and see which ones feel best to you.

If you’re interested in tactile sensations, though, you may need someone nearby, such as a partner, family member, or friend, to help.

Sounds

Most often, people respond positively to ASMR sounds. Examples include whispering, tapping, humming, page turning, crinkling, and even eating. Some people also respond to sounds such as writing and typing, blowing air, or scratching.

With such a wide variety of options, you can listen to different ASMR creators to see if sound stimuli work for you.

Visuals

Along with sounds, many people enjoy watching ASMR videos. In these videos, creators make gentle movements with their hands, slice objects such as vegetables, mix paint, or do nearly anything else that’s soft and repetitive.

For some people, a combination of visual and audio ASMR provides the most significant benefit. For others, visual stimulation is enough.

Touch

ASMR can also include activities such as hair brushing or stroking, gentle touches on the arm or back, or touching objects with distinct textures.

You may get a warm, calm feeling when you touch fur, cotton, or any other soothing material. You may also feel a response when a loved one plays with your hair or touches your hand.

Experimenting with the types of textures and touches you like can give you important information on what may work for you.