Health experts on simple daily habits that keep their stress levels in check

Everyone feels stressed at times, it’s an absolutely necessary, normal part of being human.

The adrenaline it brings is what helps you pass the job test, sharpens your focus when dealing with a difficult task, and helps you see and move quickly in dangerous situations.

Remove the ‘flight or fight or freeze’ mechanism – your body’s natural response to stressful events – and things can go wrong when you don’t need them to.

That said, excessive stress can be dangerous in itself, and if you don’t manage it, you can end up feeling anxious, confused, sick and depressed, lacking confidence. Prolonged stress can leave you tired, overwhelmed, and physically and mentally drained.

But there’s a lot we can all do to monitor our stress levels, and steps we can take to make sure they don’t get out of hand. Not sure where to start? We asked dozens of health and wellness experts for their stress-reduction strategies you can use today…

Stay hydrated

“If it’s not easy for me, I won’t do it – it needs to be visible and unavoidable,” says Dr. Alexandria Phillips, Clinical Psychologist at Soke Wimbledon, about her daily routine. “Drinking a lot of water helps me to get rid of headaches. I put my glass on top of my phone on my bedside table, so when I wake up in the morning, I have to grab a glass of water to be able to pick up my phone. First glass of water reached before I wake up!”

Take a breath

Dr. Ravi Gill, a psychologist, uses breathing exercises to manage stress: “With two young children working hard, taking time for myself is rare. So whenever when I can I try to breathe deeply to help control my emotions and contribute to my health – waiting for traffic lights, waiting for the kettle to boil or the toaster. Deep breathing stimulates the system the parasympathetic nervous system, which is responsible for promoting calmness and reducing the ‘fight or flight’ response.

Get some fun

“I was very impressed by the Scandinavian research that looked at those who were so stressed that they were exhausted. They thought that people with depression felt guilty and anxious when they tried to take care of themselves. ,” says Dr Richard Graham, a Psychiatrist at Soke Wimbledon. “So, my advice is to make sure you’re doing something fun, refreshing Have a lot of fun discovering if it’s as good as the photos!

Use seals

Phillips swears by positive thinking by affirming: “I’ve started turning my passports into my credentials. Imagine logging into your work computer and typing ‘TakeABreath!’. It will remind you every morning that you have the power to slow down and breathe, and that you deserve to take care of yourself. “

Like Gill, who uses the I am app: “It sends me a new confirmation all day, every 90 minutes or so. As busy as I am, I still manage to take a moment to think or stop and change my thoughts. I often use affirmations as I complete my morning routine; brushing teeth, taking care of the skin etc. like: ‘I am strong, I am brave, I am accomplished, I am enough.'”

Listen to the song

It’s amazing what throwing in some shapes can do to boost your mood. Charli Harrison, consultant at Nuffield Health, says: “I put in my earphones and put on some of my favorite music and go for a walk or run, or sing and dance around my house. (when no one else. at home – of course!). Music always helps me when I’m stressed or overwhelmed.”

Find your power

Regular exercise is a no-brainer for reducing stress – the NHS recommends 150 minutes of moderate-intensity exercise a week for adults, or 75 minutes of vigorous-intensity exercise. Nutritionist, PT and health coach Rachael Sacerdoti, focuses on strength training: “This is the most effective for my mind and body. I intend to have five periods of strength per week, I emphasize stress (gradual increase) to challenge myself regularly.”

Find what suits you

“Dealing with stress can be overwhelming in itself. There is no one-size-fits-all and the key is to find what works naturally for you,” says Dr Aarthi Sinha, GP and health expert at churchcrescent.co.uk. “I find exercise is good, but going to the gym is a stressful experience, so I’ll usually do a little exercise at home and go for a walk.”

Look ahead

Lauran Grayston, a doctor at Nuffield Health, jumps ahead in time in her head when she feels overwhelmed. He says: “If there are certain things that cause stress, I like this question: ‘Will this be good in five years, one year, one month?’ It helps me prioritize things and how much time I should spend talking or worrying about things that bother me.”

Beat the hay

Yes, you have to sleep. Adults need seven to nine hours of sleep each night, and if you miss out on enough zzz’s, stress can add up quickly. Sacerdoti says: “My sleep alarm goes off at ten o’clock every night to remind me that it is time to prioritize rest.” “Getting enough sleep is non-negotiable for me, especially when I’m balancing fitness goals with running a business and taking care of my family.”

Accept the hot stuff

It can be difficult to fall asleep if stress overwhelms you before bed. “I have two evening routines that I swear by,” says Rebecca Dadoun, Pilates instructor and founder of Pilates Prescription. One is for the bath and the other is a quiet hot tea for sleeping. I always think back to when my children were babies and we would create the perfect bedtime routine of a bottle, bath and bed; so why can’t we have the same?”

Have a hum

You can do this wherever you are – even on the bus. Phoebe Liebling, Nutritional Therapist and founder of Liebling Health, recommends that every day there should be good singing. He says: “Inhale through your nose, hold it, and chant with your mouth closed with as much intention as you can for five to six minutes.” The vibration of the head and neck stimulates the vagus nerve which causes the silent parasympathetic nervous system to take over.”

Connect with the mirror

For many of us, everyday social situations can be stressful. Jessen James, a former psychiatrist and behavioral expert at jessenjames.com, has some new tricks to “eliminate stress and tension and make interactions feel better.” easy”.

“Matching and mirroring involves intelligently aligning your body with the person you are talking to,” he explains. “By comparing another person’s posture, gestures, or voice, you create a relationship. This not only makes the conversation less stressful but also increases the likelihood of being heard and understood, and when you feel heard and understood, you feel more confident. The more confident you are, the less stress and anxiety you will experience. ”

Practice gratitude

Dadoun uses ‘examining gratitude’ “as a way to strengthen my mental army”. He says: “Just paying attention to three things in your head, out loud with your children or writing down, can encourage you and calm you down a lot. “[For instance] My body works (stretch your arms and legs), I can breathe freely (breathe good air through this) and my family, whom I love (hug them), reminds me that even pressure which one I hear. I am here and I will be fine!”