The Role of Rituals in Stress Reduction – A Psychological Perspective
In psychology, a ritual refers to repetitive, predictable actions that bring a certain steady rhythm to life. It can be something as simple as a daily morning walk with your dog, reading a few pages of a book in the evening, or practicing a skincare routine.
The key lies in the fact that our brain experiences a sense of control and stability when faced with predictable activities. According to research (e.g., Hobson, 2020), such regularity translates into a decrease in cortisol levels, i.e., the stress hormone—ultimately helping us calm down and relax.
Moreover, when we focus on a pleasant process—such as a facial massage or applying a face mask—our mind concentrates on sensory experiences: touch, scent, the warmth of our hands, or the product’s texture. This conscious redirection of attention can reduce the “mind race”—a state of constant worrying and overthinking—and induce a deeper state of relaxation. From a neurological standpoint, this occurs because, instead of activating those areas of the brain responsible for the “fight or flight” response, we stimulate the so-called parasympathetic nervous system, which governs rest and regeneration.
As a result, even a few minutes devoted to a skincare ritual can become an ally in the fight against daily stress. It’s worth approaching it with full mindfulness—treating it as a small celebration during the day rather than another task to “check off.” Such an approach not only yields better cosmetic results but also brings a deeper sense of inner calm and mental tranquility.
The Power of Touch and Facial Massage
Scientific research (Field, 2014) confirms that touch is one of the most potent and most natural stress reducers. When we place our hands on our face and perform a gentle massage, our body starts to release oxytocin—the hormone of bonding and relaxation. It takes just a few minutes a day to notice a significant improvement in well-being.
Apart from psychological benefits, facial massage also offers a range of physical advantages: it boosts circulation, so skin cells receive better oxygenation and nourishment, and it helps relax tense muscles (especially around the jaw and temples). By acting on the muscular structures, we support the skin’s natural firmness and help prevent premature expression lines.
A simple facial massage ritual could look like this:
Cleanse and dry your face.
This ensures a perfectly clean base for the next steps.
Warm a few drops of your favorite oil or butter in your hands.
The warmth makes the product easier to spread and adds even more pleasure to the massage.
Use slow, circular motions, moving outward from the center of your face, applying gentle pressure.
This stimulates microcirculation and enhances the absorption of active ingredients.
Pay special attention to your temples and jaw area.
These spots often harbor tension—massaging them can help release it.
It takes little effort to create big changes: reducing stress, improving circulation, and giving the face a radiant appearance. It’s worthwhile to incorporate this small ritual into your daily skincare routine.
Aromatherapy – How Scent Affects the Nervous System
Scent is one of our most primal senses, and its perception is closely linked to the areas of the brain responsible for emotions and memory. Research (Wilson & Stevenson, 2006) indicates that structures like the olfactory bulb and the limbic system respond intensely to olfactory stimuli, which translates into a direct impact on mood, stress levels, and even memories. In practice, this means that well-chosen essential oils can not only make a skincare ritual more pleasant but can also effectively help us relax—or, conversely, boost our energy—depending on the chosen aroma.
Examples of soothing and energizing essential oils:
Lavender: an excellent calming agent, reducing tension and often aiding sleep.
Rose: associated with warmth and security; its gentle scent can help alleviate stress.
Coffee: an intense, stimulating aroma that can provide an energy boost—ideal when you need a mild “pick-me-up” during the day.
How to incorporate aromatherapy into your daily routine?
Add a few drops of your chosen essential oil to your skincare product (or, even better, choose from Lelya’s holistic creations).
Before you begin application, take several deep breaths to fully experience the aroma and direct your focus to the sense of smell.
Let the scent accompany you throughout your ritual, maintaining a calm and mindful breathing pattern.
Simple Breathing Exercises and Mindfulness Elements
Although breathing may seem purely automatic, mindful, slow breathing can significantly affect our stress levels. Research (Porges, 2011) shows that activating the so-called “vagus nerve” (part of the parasympathetic nervous system) through deep inhalations and calm exhalations helps lower heart rate and ushers the body into a state of relaxation.
In the context of skincare, this can take the form of mindful skincare:
Pay attention to tactile sensations—feel the product’s warmth on your hands, notice how it feels on your skin.
Observe the scent—notice how it influences your mood and breathing.
If your thoughts begin to wander, gently guide them back to what you’re doing at the moment—the aroma, the texture, the movement of your hands.
A simple breathing ritual can be woven into your everyday routine:
Before applying your skincare product, take 3–5 deep inhalations through the nose, exhaling through the mouth.
With each exhalation, imagine that all tension and stress are leaving your body.
Only then apply the product to your skin, keeping your breathing steady and rhythmic, fully aware of each motion.
Even the simple act of putting on cream or oil can become a moment of calm and restoration, supporting both skin health and mental well-being.
Insight into Various Cultural Traditions
Ayurveda: In Ayurvedic philosophy, oil massage (Abhyanga) is a daily ritual for rejuvenating both body and mind. Warm oils are selected based on individual constitution (dosha) to help balance vital energy.
Japanese Tradition: Japanese facial massage (such as Tanaka/Zogan) relies on precise, lifting motions that improve the facial contour while also bringing mental relaxation.
Korean Skincare Rituals: Although best known for its multi-step cleansing process, Korean skincare also incorporates a self-care aspect—a moment of calm and focus on oneself.
Western SPA: Many people visit professional spas to experience aromatherapy massages. Bringing some elements of that (relaxing music, candles, warm towels) into your home routine can significantly enhance your mood.
How to Incorporate Short Rituals into Everyday Life
Set a specific time—for instance, a few minutes right after waking up or before bedtime.
Reduce distractions—put your phone aside, turn off notifications during your massage and skincare application.
Create an atmosphere—light a candle, play gentle music, or use a warm towel.
Be kind to yourself—not every minute can be perfectly organized. Sometimes just 5 minutes of mindful skincare is enough to feel a difference.
Although daily skincare may seem like a small part of the day, done skillfully it can become a powerful tool for supporting serenity and emotional balance. When you choose natural, ethically crafted formulas enriched with carefully selected essential oils, you gain not only benefits for your skin but also the reassurance that you support a responsible production process.
In this way, introducing mindfulness and aromatherapy into your bathroom or bedroom becomes a remarkably effective way to reduce stress and improve quality of life—for both you and the environment we all share.
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