10 Ways To Beat Stress
Even with the frantic pace of modern life, these tips will enable you to sail through it all in a happy, serene way!
1 BREATHE DEEPLY
When you feel your stress levels rising, stop what you’re doing and take a few deep breaths.
Breathe in slowly and deeply through the nose, filling your tummy with air. Once you’re at the “top” of the deep breath, hold for five seconds and then slowly exhale though the mouth, trying to pull your tummy button to your spine.
“Deep breathing like this allows more oxygen to reach the brain, helping you become calm, restoring concentration and focus,” says Rescue Remedy expert Neil Shah of The Stress Management Society.
2 EAT WELL
“Diet can play an important role in managing stress,” says Rob Hobson, head of nutrition at Healthspan, who suggests boosting intake of magnesium, known as “nature’s tranquiliser”, with nuts and seeds. “Cut back on sugar and eat blueberries and blackberries, which contain antioxidants that aid the production of dopamine, a natural substance which helps with stress.”
Dr Ruxton recommends eating proteins like lean red meat, turkey and eggs. “These are rich in B vitamins, which are proven to support psychological function and reduce tiredness and fatigue,” explains Dr Ruxton.
3 HAVE A CUP OF TEA
There’s a reason tea is offered at times of high stress as it really can help you unwind. “Regular black tea contains an amino acid that creates a feeling of relaxation while maintaining alertness,” says Dr Carrie Ruxton, dietitian and member of the Tea Advisory Panel.
Many herbal teas can also help with stress relief. “Chamomile, cinnamon, jasmine, lemon balm, valerian and rosemary, can alleviate stress, especially with freshly-squeezed lemon juice,” suggests author of Nature Cures and nutritionist, Nat Hawes.
4 LET’S GET PHYSICAL
There are no hard and fast rules about which particular keep fit activities are best for stress management – just as long as you’re moving.
This is because, when you’re exercising, your mind stops thinking about whatever’s causing you stress so it can focus on your body’s movements. “Physical activity also encourages the brain to release stress-fighting, feelgood endorphins,” adds nutritionist Cassandra Barns.
5 LAUGH OUT LOUD
Research has found that laughter has impressive stress-reducing properties, regardless of whether you’re laughing with friends or on your own. “Laughter triggers the release of endorphins, the natural chemicals that make us feel happier and more relaxed,” says Dr Marilyn Glenville.
In addition, laughter also increases heart rate, improves circulation and aids muscle relaxation, which all help you to unwind.
6 PRIORITISE
If you’re beginning to feel the symptoms of stress coming on, make time to write a to-do list, highlighting the most important tasks you think you need to get done. “Tackling the priority tasks first will help give you a sense of control over your life,” explains Dr Marilyn Glenville, one of the UK’s leading nutritionists. “And learn to say no if you feel you’ve taken on too much. There is nothing in your life right now more important than your health.”