The Washington Post - 29.08.2019

(Joyce) #1

the washington post


.

thursday, august


29


,


2019


DC


8


BY MEGAN BUERGER


T


he word “anxiety” gets thrown
around a lot these days, and I admit,
I’ve been a little dismissive. I’d think
to myself, “Don’t we all get nervous
now and then? What’s the big deal?”
Then, this year, I experienced a series of panic
attacks that knocked me right off my high
horse.
These were perplexing, sporadic episodes
with no obvious trigger: shortness of breath
right before bed, sudden dread while boarding
the train, claustrophobia that hit when I
entered dark movie theaters. It was possible
they were random, therapists told me, and
aside from the usual remedies — less caffeine,
more meditation, medication if it continues
and so on — there wasn’t much to be done.
Or was there? Eager for more immediate
ways to de-stress my life, I began looking
around the house for environmental irritants:
clutter, noise, junk food, late bills — things that
weren’t exactly dire but couldn’t have been
helping. Even though the research is in its
early stages, a growing number of architects,
designers, professional organizers and envi-
ronmental psychologists believe the spaces we
live in are as inextricably linked to our neuro-
logical well-being as sleep, diet and exercise.
“Homes have served the same purpose since
the beginning of time,” s aid Sally Augustin, an
environmental psychologist who runs the con-
sulting firm Design With Science. “We’ve
always had the need for some sort of retreat or
sanctuary.” Given what some are calling an
anxiety epidemic — with nearly one-fifth of
Americans reporting a stress-related disorder
— the need for a safe and calming place feels
especially important.
“We want to be healthier. We want to be
happier. We don’t want to suffer from stress,”
said Carolyn Rickard-Brideau, corporate pres-
ident of the international architecture firm
Little and a member of the advisory board of
the WELL Building Standard, a certification
program that uses medical research to gauge
spaces’ health benefits. “The spaces we live in
are integral to that.”
Most environmental psychologists are re-
luctant to be overly prescriptive; every person
and family is different. To by Israel, an early
expert in the field, says our feelings about
design are rooted in our “environmental auto-
biography,” or our personal history of place.
“It’s easy for magazines to say ‘this pattern is
in’ or ‘this color is calming,’ ” she said. “It’s
harder to determine whether something will
actually work for you.”
T hat said, if you’re looking for small ways to
make your home feel more peaceful, here are
10 research-backed steps worth trying.
Get light right: Exposure to natural light
helps our bodies produce vitamin D, sero-
tonin, and melatonin, and can even increase
productivity — but it can also have hidden
stressors. One is glare, which can cause eye-
strain and sensitivity, especially for those with
anxiety disorders or chronic migraines. Sheer
or anti-glare blinds help filter sunlight and are
especially helpful in rooms where you use a
computer.

Once the sun goes down, do what you can to
achieve full darkness, especially if you live in a
city. D ak Kopec, who has written several books
on the psychology of design, says streetlight
glare and bright alarm clocks can contribute
to insomnia. That’s not good, because disrupt-
ing sleep can throw off our serotonin levels,
which in turn interrupts mood regulation, he
says. Invest in room-darkening curtains or
blinds in your bedroom. He adds: “A utomated
shades are best because you can set them to
open and close at certain times.”
When it comes to artificial light, most LED
lightbulbs deliver sharp, bluish hues (which
tend to keep us up), so it might be worth
replacing them with smart bulbs such as the
Hue line from Philips, which can be wirelessly
adjusted from most smart-home systems. If
that feels too involved, Augustin says any
home lightbulb labeled “warm and white” will
do.
Keep the walls muted and bright: Paint is
one of the easiest and least expensive ways to
transform a space, so if you’re eager to make
changes, start there. “Research suggests that
we feel cooler in cooler-toned rooms and

warmer in warmer-toned rooms, regardless of
the actual temperature, so this is one way to
steer a space to your comfort zone,” I srael said.
Mine your memory for colors that have senti-
mental value, and steer clear of shades that
trigger negative emotional responses. “The
colors that are relaxing to look at are not very
saturated and relatively bright,” Augustin
said. “That’s all you need to know. Just think
meadow.” As for finish, “Glossy paint is gener-
ally more stimulating than flat paint,” Kopec
said. He f avors Benjamin Moore’s E co Spec WB
Silver because it’s low-odor and zero VOC,
which is good for people prone to headaches.
“It’s also antimicrobial and antifungal which
helps with people with asthma and severe
allergies.”
Choose patterns wisely: Shoot for a bal-
ance of color, texture, and pattern. “Places that
are stark and devoid of detail are just as
unnerving to us as spaces with way too much
going on,” Augustin said, “so your best bet is to
aim for moderate visual complexity.” Limit
yourself to one or two colors and patterns and
casually repeat them throughout the space,
using accessories such as pillows or vases to tie
the room together. For a visual reference,

Augustin points to homes by Frank Lloyd
Wright: “His shapes, colors and textures al-
ways feel quietly interconnected, like in na-
ture.”
Embrace curves: Many environmental psy-
chology experts say that sharp, right angles
are more stimulating to the brain than round
shapes or ovals, and that having too many
rectilinear forms in a room can stress us out.
“A room that’s entirely rectilinear, that’s like a
horror movie,” Augustin said. “It’s too much
activity.” Kopec agrees: “Organic shapes tend
to feel soothing,” l ike the coil in wood grain.
Consider scent and sound: Studies have
shown lavender is calming, but environmental
psychologists also recommend finding scents
you personally respond to, perhaps one remi-
niscent of a Redwood forest vacation, nights
by a bonfire or even baked cookies. Certain
sounds can be soothing, too. Israel feels most
peaceful on the screened-in porch overlooking
her garden, which has a small waterfall fea-
ture. “I have a very modest house, we’re not
talking about Fallingwater here, but hearing
the waterfall is a magical sensory experience,”
she said. “A nd don’t forget music, especially
New Age. It may not be everybody’s thing
but it’s been proven to chill us out.”
De-clutter: Recent studies show a link
between disorderly living spaces and stress,
procrastination and life dissatisfaction, sug-
gesting Marie Kondo is onto something. And
the dissatisfaction can snowball. “The bigger
the pile, the more you procrastinate, the more
stressful it becomes,” says Stacy Thomes, a
professional organizer in Calabasas, Calif.
“A nxiety, ultimately, is about a loss of control,
so I tell my c lients: ‘You’re giving your stuff the
control. You need to get control over your
stuff.’ ” Thomes recommends going room to
room and setting up systems, whether it’s a
designated spot in the entryway where you
can drop your bags or labeled containers
inside your refrigerator to keep grocery runs
tight. “A little order goes a long way,” she said.
Enhance your outdoor space: “Humans
have a mind-body connection to nature,” Rick-
ard-Brideau said. It can be healing: She cited
a 1989 study that found that simply stepping
into nature can restore your physical and
mental energy. “Being outside reduces blood
pressure and helps us focus,” s he said. If your
patio, balcony or backyard goes virtually un-
used, ask yourself why. I f it’s s imply a matter of
making it functional by adding furniture or
floor tiles, it could be worth the investment.
Kopec recommends spending time outdoors
in the morning because “early, full-spectrum
sunlight helps regulate serotonin.”
Consider a pet: Getting a pet can certainly
cause a fair amount of stress, but if you’re in
the market for something drastic, it can be
chemically rewarding. Animals can cause hu-
mans to release oxytocin, also known as the
neurochemical of love, and dogs in particular
have been shown to reduce our stress hor-
mones. In a time when social interactions
increasingly occur online, Kopec says pets
“help fill a contact niche” which lowers our
blood pressure and aids in empathy. For
something a little more manageable, he points
to fish and aquariums, which may reduce

Anxious? Your living space might not be helping.


Home


“Places that are stark


and devoid of detail are


just as unnerving to us


as spaces with way too


much going on.”


Sally Augustin, environmental psychologist
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