Music – If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing classical music. Playing calm music has a positive effect on the brain and can also lower blood pressure, and reduce cortisol, a hormone linked to stress.
Read more about the psychological effects of music
Friends – Take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle, and there’s no time that this is more evident than when you’re under a lot of stress.
Perspective – Try putting the problem into perspective by calmly talking yourself through it. Ask yourself why you’re feeling stressed out, work out what needs to be done to complete the task at hand and, most importantly, reassure yourself that everything will be OK.
Learn how a cup of tea helps you to reduce stress
Diet – Stress levels and a balanced diet are closely related. Try to avoid the vending machine and plan ahead, keeping dried fruit and nuts at hand to snack on. Oily fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress.
Breathing – The advice ‘take a deep breath’ may seem like a cliché, but it holds true when it comes to stress. For an easy 3 to 5 minute exercise, sit up in your chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest. Deep breathing oxygenates your blood, helps centre your body, and clears your mind.
Laughter – Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you feel happy – try it!
Herbal Tea – Sip green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, and amino acid that has a calming and soothing effect on the nervous system.
Mindfulness – The concept of ‘mindfulness’ plays a large part in meditative and somatic approaches to mental health. From yoga to tai chi to meditation and pilates, these systems of mindfulness incorporate physical and mental exercises that help to prevent stress and promote calm. Try joining a class or buying a book on the subject
Read more about stress reduction by mindfulness
Exercise – A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation. Getting your blood circulating releases endorphins that can help to improve your mood almost instantaneously.
Sleep – Don’t underestimate the importance of a good night’s sleep. Remember to turn all electrical appliances off in the bedroom at least an hour before you get into bed to allow your brain to go into ‘sleep mode’. Sleep is one of the most important stress busters and a lack of it is one of the key causes of stress.
