How to beat stress in five minutes or less
Feeling the pressure? ELIZABETH ARCHER reveals some easy tips that will help you calm down in no time at all
FEELING stressed? You’re not alone. According to the latest research, it accounts for more than half of all working days lost to ill health. A study from the University of Manchester and the University of Essex has revealed that full-time working mums are the most stressed of all – 40 per cent more than those with full-time jobs but no children.
As a society we are busier than ever before and amid the madness it can be hard to find time to relax.
However taking just a few moments out of your day can help you to calm down.
So next time you’re feeling frazzled try these simple steps to de-stress in five minutes or less.
DANCE IT OFF
When was the last time you danced with wild abandon? How did it make you feel? It’s something we often do as children but as we get older we tend to dance less and less.
However dancing is one of the best forms of exercise for beating anxiety. That’s because it combines the mood-boosting power of music with the stress-busting impact of moving your body.
The best thing is, you don’t need to go to a class or workshop to dance. All you need to do is play a song in your bedroom and have a boogie.
BREATHE DEEPLY
Take a deep breath – a phrase we hear so often it’s become a cliche but deep breathing is an effective way of relaxing your mind and body when you feel anxious.
This is because when you’re stressed, your body goes into “fight or flight” mode as it prepares to tackle a physical threat. Your heart rate increases, your breathing becomes shallower and your pupils dilate.
By filling your lungs with a big, deep breath, you interrupt this process and help put your body back into resting mode. The next time you start to feel anxious, take a long breath through your nose and push the air out through your mouth.
Do this as many times as you need to until you start to feel better.
TALK TO SOMEONE
As the old adage goes, a problem shared is a problem halved. If you’re struggling with anxiety, sometimes just voicing your thoughts aloud can make them seem less scary.
You might realise that they’re less serious than they appear when you’re sitting alone thinking, or lying in bed at night.
A good friend will acknowledge your problems without making you feel silly and will help you feel that you’re not facing them alone. It might be enough for your friend just to listen, or by working together you may be able to think of simple steps to help you tackle your anxieties.
OBSERVE THE WORLD AROUND YOU
One of the simplest techniques therapists use is to help you take more notice of the world around you and pay less attention to the thoughts swirling around your brain.
Next time you’re feeling anxious, take a moment to think about your surroundings. Where are you? What can you see, hear and smell? Do you taste anything? What can you feel? This will help you to get out of the spiral of thoughts in your mind and also help you to feel calmer.
EAT WHOLEGRAINS
We all know that wholegrains are good for our bodies but did you know that they can be good for your mind too?
Food like oats, brown rice and quinoa have high levels of magnesium. This helps to decrease stress by lowering the brain’s levels of the stress hormones cortisol and adrenaline.
Not only that but wholegrains release energy more slowly than processed carbohydrates. This means they help to stabilise your mood throughout the day rather than creating a spike of energy followed by a sudden drop.
Try making porridge with whole oats for breakfast, or add quinoa to your lunchtime salad for an easy way to incorporate more wholegrains into your diet.
IF YOU WAKE UP, GET UP
Waking up during the night can be frustrating, especially as it often takes a long time to get back to sleep and the longer you go without drifting off again, the more anxious you can feel about being tired the next day. Rather than lying awake staring at the ceiling, next time you wake up in the middle of the night try getting out of bed to get a glass of water or go to the toilet. The simple action of getting out of bed breaks the repetitive cycle of not sleeping and becoming frustrated.
This means that when you do climb back under the cover, it’s easier to fall asleep again.
DRINK HERBAL TEA
Sipping a warm drink is a great excuse to take a moment to reflect. Why not swap your usual cuppa for a herbal tea for even more anxiety-busting benefits?
Look for herbal teas that contain tulsi (holy basil). Originating in India, this herb has been used for thousands of years to tackle stress and anxiety because it causes levels of the stress hormone cortisol to drop.
At bedtime, sip tea with valerian root or chamomile as both have a sedative effect.
ENJOY AROMATHERAPY
Have you noticed that certain scents transport you to a different time and place? That’s because our sense of smell is connected to the limbic system in the brain, which is the centre for our memories and emotions.
In the same way, we can use certain smells to make ourselves feel more relaxed or energised simply by breathing them in. For example, lavender is known for its relaxing qualities and can help you sleep. Citrus scents, on the other hand, are invigorating and uplifting.
Next time you feel anxious, try lighting a lavender aromatherapy candle, or take a bath with a few drops of essential oil in the water.
TAKE A SCREEN BREAK
Staring at a screen for long periods can feed anxiety because there are often multiple things demanding your attention at once, like an email notification, a pop-up advert or a text message.
All of these things require your brain to make tiny decisions about what to deal with first, which can leave you feeling exhausted and stressed. Aim to spend at least a few minutes every day relaxing without looking at your phone, computer or TV. Even after five minutes your energy will be renewed.
● To order a copy of Let Go: Release Yourself From Anxiety by Elizabeth Archer (£12.99, Summersdale), call the Express Bookshop on 01872 562 310, or visit expressbookshop. co.uk