Understanding ASMR: A Digital Trend With Mental Health Benefits

With over 2.5 million videos on platforms like YouTube and TikTok, you’ve probably already heard of ASMR, a new digital trend that is sweeping across the globe. ASMR videos are notoriously calming to watch, but is there any scientific evidence behind how this type of content affects mental health?

In this article, we dig into ASMR, including what it is, evidence that supports its benefits, and how you can use it to improve your mental health.

What is ASMR?

We now use the term ASMR to describe certain types of online content, but that’s actually not what the term originally means. ASMR stands for Autonomous Sensory Meridian Response, which describes your nervous system’s response to this type of content, not the content itself.

The ASMR response is described by most as a tingly sensation in the scalp and neck. You may experience ASMR after being exposed to certain types of audiovisual stimuli, such as certain sounds or videos. This tingling sensation may travel down the rest of your body, resulting in a state of calmness and relaxation^[1].

Some other signs of ASMR include:

• Full body chills
• Euphoria
• Relaxation
• Enhanced focus
• Drowsiness

Not everyone experiences the sensation of ASMR. We’re still trying to understand more about this response, but fMRI scans have shown people who do feel ASMR have increased activity in certain areas of their brains. They may also have reduced connectivity in the default mode network of the brain, which tends to be more active when our minds are at rest^[2].

Studies have also found an increase in alpha brain waves while people are experiencing ASMR but not present in people without the ASMR sensation. Alpha brain waves are associated with deeper relaxation states.

Researchers have also identified certain personality traits that make people more sensitive to ASMR. People who score higher on openness to experience tend to be more sensitive to ASMR. People who are more neurotic also tend to be more sensitive.

Mental health benefits of ASMR

So we know, if you are one of the people who experience ASMR, it feels good and relaxing — but does science support any actual benefits of ASMR content for mental health?
While the research on ASMR is still relatively new, there’s growing evidence it can offer a range of mental health benefits for people who experience the tingling sensation. Some of the potential mental health benefits of ASMR include:

Reduced stress and anxiety

One of the main mental health benefits of ASMR, and the reason why many people love watching this type of content, is it reduces stress and anxiety and promotes a feeling of relaxation.

Studies have shown watching ASMR videos can lower heart rate and blood pressure, similar to relaxation techniques like meditation. The focus on soothing sounds and visuals appears to activate the parasympathetic nervous system, which promotes a state of calmness and reduces your fight-or-flight stress response. This can be particularly helpful for people who struggle with generalized anxiety disorder, social anxiety, or work-related stress.

Improved mood

ASMR may be able to reduce symptoms of depression in people who are more sensitive to its effects. In one research study, participants reported higher mood after watching these types of videos.

The feeling of euphoria or tingling associated with ASMR may activate reward pathways in the brain and release mood-boosting chemicals like dopamine and serotonin. Additionally, ASMR content that features gentle personal attention or roleplays can create feelings of safety, trust, and social connection, which can further improve emotional well-being.

Better sleep

Many people watch ASMR content to help them fall asleep at night. In one recent study, participants said watching ASMR videos was like taking a sleeping pill^[3]. This effect is likely due to the way ASMR reduces stress and promotes relaxation. This may be due to the reduction in stress and anxiety, which often disrupt our quality of sleep.

Keep in mind, however, using electronic devices before bed can have the opposite effect and keep you awake due to the blue light emitted from screens. To maximize the sleep benefits of ASMR, consider watching videos on a device with a blue light filter enabled or listen to audio-only versions of ASMR content.

Enhanced focus

While ASMR is often associated with relaxation, some people find it can also improve focus and concentration. The repetitive nature of certain ASMR triggers, like tapping sounds or whispering, can sometimes have a mildly stimulating effect that helps block out distractions and allows for better focus on a particular task. This can be beneficial for people who struggle with attention deficit hyperactivity disorder (ADHD) or simply need a mental break to recharge their focus.

Less pain

There is also some new evidence ASMR may play a role in pain management. Studies show ASMR can make some people less perceptible to pain, especially those who are originally more sensitive to pain^[4]. This makes it a valuable tool for people dealing with chronic pain conditions like migraines, arthritis, or fibromyalgia.

It’s important to note ASMR is not a cure-all for mental health concerns. If you are struggling with serious mental health issues, it’s crucial to seek professional help.

Common ASMR triggers

What triggers ASMR varies from person to person, but they usually involve a combination of visual, auditory, olfactory, tactile, or cognitive sensory stimuli. Visual and audio are the most common types in today’s media.

Here are some popular categories of ASMR triggers:

Common visual ASMR triggers

• Close-up personal attention: This could involve things like someone whispering directly into the camera, providing a scalp massage, or meticulously folding laundry. The focus on meticulous hand movements and gentle care creates a sense of intimacy and relaxation.
• Tapping and crinkling: Watching close-up shots of hands tapping on various surfaces, like tapping fingernails on a table or crinkling paper, can be visually stimulating and trigger the ASMR response.
• Slow, repetitive movements: Gentle and methodical movements, like brushing hair, painting, or calligraphy, can be visually calming and induce ASMR.
• Kinetic sand and slime: The mesmerizing textures and sounds of kinetic sand or slime being squished, molded, and cut can be visually stimulating for some people and trigger ASMR.
• Light displays: Flickering candlelight, slow fades of colorful lights, or intricate light shows can be visually calming for some and trigger a tingling sensation.

Common Audio ASMR Triggers:

• Whispering: Soft-spoken whispering is a classic ASMR trigger. You might have come across videos of content creators whispering.
• Tapping and scratching: The sounds of tapping fingernails on different surfaces, gentle scratching on fabric, or crinkling paper can trigger ASMR.
• Crinkling and crackling: Sounds like crinkling paper, crackling fire, or cellophane crinkling can be oddly satisfying and trigger ASMR.
• Nature sounds: Gentle rain falling, rustling leaves, or the sound of a babbling brook can be a great way to de-stress.
• Soft-speaking roleplays: Roleplays with soft-spoken instruction can be very relaxing, especially when they involve themes of care and attention. For example, you might see an ASMR video simulating a library visit with a soft-spoken librarian stamping books or a hairstylist whispering instructions as they cut your hair.

Other types of ASMR triggers

• Personal memories (cognitive): Certain sounds or visuals can trigger ASMR because they are associated with positive memories or experiences from your past. For example, the sound of rain on a window might remind you of cozy nights spent reading as a child.
• Light touch (tactile): A gentle touch on the arm, scalp, or hand can be very relaxing and induce ASMR for some people. This can be something as simple as someone brushing your hair or running a soft paintbrush across your skin.
• Pleasant smells (olfactory): Certain scents, like vanilla extract, fresh laundry, or baked goods, are often associated with relaxation and comfort and can trigger ASMR in some people. You might experience this by using an essential oil diffuser.

Remember, this is not an exhaustive list, and the beauty of ASMR is its subjective nature. It’s important to find what works for you.

Things to keep in mind

While ASMR is generally considered to be a safe and natural way to improve mental health, there are a few things to keep in mind:

• Blue light exposure: As relaxing as ASMR videos are, the blue light emitted from electronic devices can keep you awake at night if you’re using ASMR videos to help you sleep. To maximize the sleep benefits of ASMR, consider watching videos on a device with a blue light filter enabled or listen to audio-only versions of ASMR content.
• Content quality: Not all ASMR content is created equal. Some creators may use sexually suggestive themes or role plays that can be triggering for some viewers. It’s important to find ASMR content you find genuinely relaxing and avoid anything that makes you feel uncomfortable.
• Realistic goals: View ASMR as a tool, not a cure. If you are struggling with serious mental health concerns, it is important to seek professional help. ASMR can be a helpful addition to your self-care routine, but it should not replace therapy or medication.

In addition, remember the evidence supporting ASMR is still very new. Critics state the positive effects of ASMR may be placebo, but on the other hand, ASMR is safe, easily accessible, and doesn’t have any negative consequences. Whether it’s a result of placebo or not, if it helps you feel better, then it’s worth trying.

Treatment for stress and anxiety in Washington state

Our mental health treatment programs at The Center • A Place of HOPE can help you address every aspect of your health and well-being. We use a holistic approach to mental health, which means that we are open to using any stress reduction method that works for you, even ASMR.

Get in touch with us for more information about our programs.

1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385758/
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9909086/
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9915972/
4 – https://pubmed.ncbi.nlm.nih.gov/35876369/