Eight simple steps to help combat stress
Bring your mind back into balance with these expert tips, says Liz Connor
Create a positive stress mindset
How often is your stress linked to an event or challenge that you’ve already decided you can’t overcome? Research suggests the average person has a staggering 45,000 negative thoughts a day. One of the keys to combating stress could be managing your mental chatter. “A positive stress mindset is where something stressful is seen as an opportunity to be embraced, because it may provide learning and achievement,” says Dr Meg Arroll, a psychologist speaking on behalf of Healthspan. “Researchers at the University of Mannheim in Germany looked at 171 people and found those who viewed stress positively were able to cope much better with demands at work.”
Not sold on mindfulness? Practice ‘mindlessness’ instead
You’re probably pretty familiar with mindfulness. This zeitgeisty meditative tool can be really helpful for combating stress – but it’s not for everyone. “Many people find practising mindfulness difficult, which can then make us feel like we’re rubbish, as everyone else appears to find it so easy,” explains Dr Aroll. For some, she says, a more active ‘mindless’ approach can be better. By moving our attention from ‘being’ to ‘doing’, we can focus outwards in a way that is positive for both mental and physical health. “For example, making art, helping others and dancing are all activities that concentrate our minds on ‘doing’.
Embrace the Japanese art of Wabi Sabi
The feeling that we need to be perfect can lead to an enormous amount of internal stress. “This is compounded by airbrushed social media posts and clever advertising – if only we could be as perfect as the image, all would be well,” says Dr Aroll. “Although, deep down, we know this is a fallacy, the drive to be faultless is pervasive in our culture. But we can reject this pressure by exploring the art of Wabi Sabi.” This Japanese concept celebrates the imperfect. “Embrace your imperfections,” says Dr Aroll, “they make you, you.”
Up your vitamins and minerals
“We’re much more likely to feel stressed if we haven’t had enough good-quality sleep, lead a sedentary lifestyle and eat an unhealthy diet,” says Dr Aroll. She explains that chronic stress can deplete important vitamins and minerals, so investing in a multivitamin such as Healthspan’s Multivitality Gold (£9.95 for 180 capsules, healthspan.co.uk) can help.
Practice deep breathing
Deep, rhythmic breathing is one of the simplest and quickest ways to lower stress in the body, as it sends instant messages to your brain to relax. “Shallow breathing saps your energy levels and destabilises your emotional balance,” says David James Lees, a Taoist monk and co-founder of Wu Wei Wisdom. He believes practising just five minutes of diaphragmatic breathing (breathing that contracts the muscle located horizontally between the thoracic cavity and abdominal cavity) will help you take control.
Clear the clutter
Sitting among piles of disorganised paperwork? It could be subtly adding to your mental fatigue. “Feng Shui teaches that your environment can impact mood,” says life coach and Wu Wei Wisdom co-founder, Alexandra Lees. “I advise my clients to systematically declutter.”
Exercise, exercise, exercise
Exercise is vital for mental fitness; it reduces stress hormones and stimulates the release of endorphins – brain chemicals that act as natural painkillers, boost your mood and improve your ability to sleep. “It doesn’t matter what type of exercise you do, as long as you enjoy it and can do it on a regular basis,” says David James Lees.
Let in the light
Next time you’re feeling stressed, open your curtains and drink in the sunshine. “Natural daylight at home and in the office is a great mood stabiliser,” says Alexandra Lees. n