WAYS TO DEAL WITH STRESS

MEDITATION

Mindfulness-based practices are recommended by the NHS to reduce anxiety, depression and stress and improve psychological wellbeing. Some GP surgeries offer groups. A variety of apps are also available: try Buddhify (buddhify.com), Calm (calm.com) and Headspace (headspace.com). Pay attention to daily tasks, such as the water hitting your skin as you shower. Eat food mindfully, chewing slowly and tasting each mouthful – rather than bolting it on the go.

REGULAR EXERCISE

“High-intensity exercise [in workouts like running and CrossFit] produces spikes of cortisol,” says Juls Abernethy, co-founder of The Body Retreat stress-reset programme. But researchers found yoga and moderate walking, swimming or cycling lowered cortisol levels. “Aim for at least 30 minutes and no more than 90 minutes, every day if you can,” says Abernethy. “Do something you enjoy and do it early in the day when cortisol levels are already naturally high.”

DEEP BREATHING

A 2019 study revealed slow, relaxed deep breathing (six breaths per minute) can generate brain rhythms similar to those seen in deep sleep. This state of sleep is when our bodies rest and repair, dropping into the parasympathetic nervous system. A slower exhale than inhale increases the benefit.

USE POSITIVE PSYCHOLOGY

“Practical tools can manage the negative impact of stress,” says Dr Tang, who recommends the 54321 technique. “It stops negative thought spirals. As soon as you feel anxious, look around and name out loud: five things you can see; four things you can hear; three things you can touch; two things you can smell; one thing you can taste.”

LESS SUGAR, MORE WATER

Balancing our blood sugar levels is “absolutely key” says Kate Delmar-Morgan, nutritional therapist at The Body Retreat. When blood sugar drops, our bodies pump out more cortisol to try to raise blood sugar. She advises regular balanced meals, high in unrefined carbs, fats and protein. “Decrease sugar and refined carbs,” says DelmarMorgan. “Stay hydrated and have a protein snack around 4pm.” Try a handful of trail mix, a protein smoothie or a slice of apple spread with nut butter.