---
title: Things that were actually tested: what the research says · Niyora
description: What can I do in the moment that has real evidence? Small physical things that got measured in a trial, instead of just passed around as advice.
url: https://niyora.com/research/tools-with-evidence/
---

[Research](https://niyora.com/research/)

# What can I do in the moment that has real evidence?

Small physical things that got measured in a trial, instead of just passed around as advice.

2 findings. Best evidence here: **strong**.

## Things that were actually tested

- strong Acute stress Cold water on your face resets your whole system in seconds. Cold on the face triggers the diving reflex: slows heart, breaks panic (used in DBT) DBT / diving reflex lit
- strong PMS Tensing and releasing your muscles one group at a time measurably eases PMS. Progressive muscle relaxation reduces PMS symptoms (RCT, 2024) [PMR RCT 2024](https://pmc.ncbi.nlm.nih.gov/articles/PMC11993963/)

The grades are mine, applied the same way to every row. [See how I grade](https://niyora.com/research/) and read the rest of the table.

## Keep reading

[How to calm down fast](https://niyora.com/blog/how-to-calm-down-fast/)[How to process anger](https://niyora.com/blog/how-to-process-anger/)

## Knowing why only helps if you can use it

Niyora turns this into three steps for when it actually hits. Reflect on what happened, regulate in about a minute, respond with a clearer head.

[Take the quiz](https://niyora.com/quiz/) [Get Niyora](https://apps.apple.com/app/niyora-pms-emotions/id6764561688)