STRESS MANAGEMENT SPECIAL...... The Chill Pill That Doesn't Kill

The Chill Pill That Doesn't Kill



Here are 20 simple and surprising ways to beat stress without breaking the bank

Does the sound of a new email arriving fill you with panic when you're already too busy? Life can get pret ty hectic and if you often find your stress levels rising, you are not alone. But while we've all come to accept a little bit stress is an unavoidable part of fast-paced modern life, it can trigger a whole host of health problems including depression, heart attacks, high blood pressure, infertility and IBS.

Experts reveal their simple, surprising, cheap and scientific ways to alleviate stress (without resorting to comfort food, alcohol or cigarettes).

1 COUNT BACKWARDS FROM 20,000

“Take deep breaths in and out through the nose to promote relaxation and induce calm,“ says Tony Wrighton, NLP expert and host of pod cast Zestology. Now count backwards from the number 20,000. The breaths don't have to match the counting. Count for a minute and focus on your breathing. If you lose your place or get the numbers wrong, go back to 20,000 and start the minute again. “It is surprising ly hard to focus on the numbers and get it right. The change in focus is important. It's all about putting your attention in different place.“

2 GO A BIT NUTTY

When you're under stress, your body and brain use up certain vitamins faster. Charlotte Watts, author of The De-Stress Effect, says nuts are a great source of nutrients -ones like B vitamins, zinc, magnesium and omega oils, which are all quickly used when stress strikes.

Nuts also naturally balance blood sugar levels and have been shown to reduce sugar cravings, regulate appe tite and support metabolism. Have a handful of almonds, walnuts or Brazil nuts mid-afternoon to keep stress-related cravings at bay.

3 GIVE YOURSELF A BELLY RUB

Our bodies have certain pres sure points that alleviate stress when massaged. “One of the most powerful is the gastric point,“ says Neil Shah of The Stress Management Society. “It's two or three fin ger widths down from your bottom rib, in line with your belly button. Using two fin gers, gently massage it. The more you do it, the more stress you'll relieve.“

4 BOIL A KETTLE

Or eat ice cream. These can both be effective and calm ing if done mindfully, say the authors of Mindfulness for Women, Vidyamala Burch and Claire Irvin. The key is to pay full attention to your actions. Use all your senses to concentrate on what you're doing -for instance, try to smell the water pouring from the tap and close your eyes to listen to the kettle heating up.

Likewise, look at the texture and colours of the ice cream.

Appreciate the sensations of the first mouthful.

5 TRY COLOURING AND ORIGAMI

Colouring is said to calm the part of the brain related to the fearstress response while stimulating the parts of the brain responsible for creativity and logic. A 2005 study documented a reduction in anxiety in subjects after a short time of colouring geometric patterns. In fact, colouring therapy is being used for those with anxiety and stress-related disorders. Origami folding squares of paper into various shapes -is just as absorbing, relaxing and calming.

6 EAT LIQUORICE

Liquorice helps support the adrenals -the glands that release stress hormones, and these can become depleted from too much sugar and caffeine. Charlotte adds: “Liquorice is great if you suffer energy dips but want to keep away from chocolate“.

7 HUM A TUNE

The combination of vocalisation and vibration has a positive effect on our blood pressure, helps relax tense muscles, blocks out racing thoughts and makes sure we breathe more calmly. Singing and chanting can help our stress levels, but humming a catchy tune when stressed is a great strategy.

8 LIST YOUR GOOD POINTS

Listing things you're grateful for decreases stress. The feeling of grati tude boosts the neuro transmitters dopamine and serotonin, both asso ciated with happiness and calm. Simply writing down five things you're grateful for each day, can rewire your brain and have a dramatic effect on stress levels. Even small things are enough.

9 HAVE A SALT BATH

Epsom salts increase the water's specific gravity, making you feel more light weight while helping muscles relax.

Your body also absorbs the salts which helps replenish magnesium stores, a mineral that is reduced with stress.

10 FIND NEMO

For years, doctors have installed fish tanks in waiting rooms in the hope of calming stressed patients. But a study from the National Marine Aquarium, Plymouth University and the University of Exeter, has shown for the first time that staring at swimming fish does lower blood pressure and reduce heart rate. And, according to a survey, keeping fish in the home helps to create a calm, mindful atmosphere.

11 CHUCK STUFF OUT

Clutter causes people to feel oppressed, stressed and depressed, explains Dr Trisha MacNair, author of The Long Life Equation. It can raise your pulse, blood pressure and stress hormones, taking a negative toll on your health.

Be ruthless -sell, donate or chuck unnecessary possessions.

12 BLAST OUT SOME CLASSICAL MUSIC

Listening to Pachelbel's Canon in D Major three times led to a significant drop in stress-induced anxiety, heart rate and blood pressure concluded a recent scientific study. “There is a neu rological reaction to listening to music,“ says Dr Catriona Morrison, a psycholo gy lecturer. Classical music can relax the nervous system but, rather than having it on the background, take five minutes to tune in when you feel stressed.

13 SWITCH OFF

Turn off your phone for 30 minutes a day. Divide the time if you like but make sure each slot is at least 10 minutes long and your device must be off -not on silent. Do this for your commute home, when you're pre paring the evening meal or when you're soaking in the bath.

14 GET PHYSICAL

Try acting on the body's fight or flight stress response by doing something physical, advises Neil.

“Give your body what it's anticipat ing. It's the quickest and easiest way to release stress. It could be a brisk walk around the block.“

15 TALK TO OTHERS

Discuss how you're feeling with family and friends who can help you devise coping strategies. Not only does voicing your thoughts have huge psychological benefits, the escapism of reading other entries can relieve stress.

16 CHEW CELERY

Research has shown chewing helps to reduce cortisol levels.Studies were done on gum, but celery seems to work as eating engages the calming side of the nervous system and it unlocks a clenched jaw.And munching on celery means we can also benefit from its calming chemical apigenin -the basis of its long traditional use as an anxiety and insomnia remedy. Avoid chewing gum as it can confuse your digestive system into expecting food.

17 MAKE AN UGLY FACE

Stress creates a lockdown effect on the body with a tense jaw, headaches and teeth grinding common stress-related symptoms, explains Charlotte.

“The frowning and purs ing lips that can accompa ny the seriousness when we go into survival mode can get stuck, telling the whole body to keep in alert mode. In yoga class es, I start with face and jaw exercises to allow all muscles to get the signal that it is safe to release.

Gurning -aka facial dis tortion -gives tense muscles an inner massage, makes us feel carefree and may even make you laugh if you do it with a friend.“

18 LIVE IN THE MOMENT

Stressed-out people worry about what hap pens next in life, instead of enjoying the now, says Jerry Braza, author of Moment by Moment: The Art and Practice of Mindfulness. Ask “What am I missing while I'm making other plans?“

19 PRESS TO DISTRESS

The middle of your palm corresponds to the solar plexus reflex point. Massage the inside of your right palm with your left thumb in circles. Now find the sensitive spot in the web between your thumb and index finger. Press deeply, hold for 10 seconds and release.

20 PRETEND YOU'VE WON THE GRAND PRIX

Take a can of fizzy drink into the garden, shake it up and open it, advises stress expert and author Liz Tucker. “It's such a silly, childish thing to do that it instantly shuts down your stress response and gets you laughing which provides a release.“ she says. Or simply shout out loud.

Nov 02 2016 : Mirror (Mumbai)