As April is Stress Awareness month we decided it would be interesting to ask our team of therapists and admin staff what they do to help with their stress levels when it all gets a bit too much. We have a wide variety of little ‘life hacks’ to help in times of need. Read on and see what we do and why they may help:

Sing your heart out (in the shower) or wherever you are! Singing helps to increase the tone of the vagal nerve activating the parasympathetic nervous system which in turn helps your body relax after experiencing stress.

Get to bed early and focus on getting plenty of sleep to help you deal with whatever life throws at you!  Sleep helps to calm the stress response and regenerate your brain cells as well as allowing cellular repair.

Walking in the woods and getting a hit of ‘green therapy’ helps us to unwind and free our minds from intrusive thoughts.

Practice the 5-4-3-2-1 ‘grounding method’ – a coping skill for anxiety and panic attacks that helps ground you in the present and reset your attitude.

  • Think mindfully of 5 things you see around you whether you are inside or outdoors.
  • Think mindfully of 4 things you can touch around you. It could be your hand holding a pen, ground under your feet.
  • Think mindfully of 3 things you hear. This could be any external sound. Focus on things you can hear outside of your body.
  • Think mindfully of 2 things you can smell. If you are outside it could be the scent of flowers or leaves or your soggy dog! or inside the smell of baking or soap in your bathroom.
  • Think mindfully of 1 thing you can taste. What does the inside of your mouth taste like—gum, a mint or what you last ate?

Writing lists and a journal every morning to clear my head when stressed: daily writing features on one of Michael’s podcasts: https://www.bbc.co.uk/programmes/m001k0wg

Walking the dog:  A recent study showed that getting out and about in nature and being mindful of your surroundings helps reduce the stress response and adding a dog into the mix increased the calming GABA brain chemical which was up to 40 per cent higher.

Exercise – working out/running/walking: see above! Numerous studies have shown the benefit of exercise on the body helping to reduce inflammation and boosting endorphin activity making us feel more positive.

Meditation: There are many forms of meditation including mindfulness and Transcendental Meditation, and more than 200 research papers have shown that practising a form of meditation is especially effective in reducing stress, anxiety and depression.

Cold water swimming: this has become very popular in recent years and there is growing evidence that it can reduce the stress hormone cortisol and stimulate immune responses. There are many mechanisms that contribute to this including release of endorphins from the brain when exposed to cold water.  You don’t need to jump into a river – taking cold showers is also effective – but if you have any kind of medical condition you must check with your GP and always start your exposure slowly.

Pranayama is the Sanskrit word for mindful breathing teaching you to relax, regulate your breath, and breathe deeply into the diaphragm. This can help reduce stress and calm your body and mind. Breathing techniques can also enhance your sleep quality and enhance mindfulness.

Practicing the yoga Sun salutation every morning gives you an entire body stretch as well as helping you to become centred, grounded and prepared for the day ahead.