Stress, unfortunately, is something that each and every one of us has to deal with throughout our life whether we like it or not. Stress impacts everyone in different ways and everyone copes with stress differently. I’m probably one of the worst when it comes to stress; I tend to stress very easily, sometimes about absolutely nothing at all. Over the years I’ve managed to find ways to deal with my stress, and although I am by no means claiming to be an expert, there are some methods that I’ve found most effective for me whenever I find myself in a mental pickle.

1). Take a long deep breath. When you are stress, your breathing pattern change. Typically, an anxious person takes small, shallow breaths or in the worse case hyperventilate, which can prolong feelings of anxiety by making the physical symptoms of stress worse. Fortunately,  we have the power to deliberately change our own breathing, and scientific studies have shown that controlling your breathing can help manage stress and stress-related conditions.

Practice abdominal breathing technique, which is especially useful when you are in the middle of or heading into a stressful situation. With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Pause for 5 seconds then take a long, slow exhale through your mouth. Do this for about 10 minutes and as your oxygen intake is increased, your mood and overall feeling will start to improve.

2). Go for a long walk. I am lucky enough to live in a countryside with a parkland area right outside my doorstep, and I’m also lucky enough to have my little dachshund that I go for a walk with every day. If you live in the city, that doesn’t mean you have to be deprived of this leisure. The simplicity of walking means you can do it almost anywhere; find a park near you if you live in the city or if there is none close-by then walking around the block where you live still does the trick. Taking a long walk not only gives you that daily dose of exercise that you need, but scientists have also discovered that walking briskly or jogging activates soothing neurons in the brain, and these neurons help dull feelings of stress, anxiety and even depression.

Getting out and spending time with nature and breathing in fresh air have also been linked to stress reduction because it allows you time to slow down, clear your mind and reflect, which I can totally relate to. Whenever I feel anxious or stress, I just grab a leash and take my dog out for a long walk and as soon as I step out, breath in the fresh air, and take note of the beautiful nature around me, I can physically feel my body relaxes and unwinds.

3). Exercise. Whether it is running, cycling, yoga, pilates or working out at the gym, regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Exercise helps deplete the stress hormones and pumps up your endorphins, your brain’s feel-good chemicals, which help us cope with stress better.

My favourite exercise at the moment is Pilates, which I am absolutely obsessed with. Like Yoga, you engage the mind to move the body as an integrated whole in tandem with your breathing, allowing freshly oxygenated blood to pump through the entire body, which triggers the production of endorphin and serotonin. The result is an almost euphoric sense of total well-being, not to mention that Pilates is unmatched in the arena of total body toning and conditioning, and nothing, I mean nothing, helps you create powerful abs the way Pilates can.

4). Create a calming atmosphere. Make a cup of tea, light some candles, put on some soft music, and ideally put away your phone and laptop. Classical music has a particularly soothing effect as it slows your heart rate and decreases levels of stress hormones, but any music that you love will flood your brain with feel-good neurochemicals and banish those stress away.

I love a good old cup of tea but whenever I feel stressed, I always switch to green tea. Green tea contains theanine, an amino acid found in tea plants, which makes you feel relaxed (it’s also what gives green tea its unique flavour). Green tea is also very low in caffeine – and everyone knows what caffeine does to stress levels! Stick to green tea whenever you are stressed, and you’ll soon start to notice a difference in your mood.

5). Engage in your favourite hobby. When you invest time in a creative hobby, similar to when you pick up a good book, your mind has a chance to take a break from stress-inducing activities and jump into a fun place with no deadlines, rules, or pressure. If you don’t have a hobby or have not yet found something you enjoy doing, now is the time to explore.

I have a few favourite hobbies that I like to do whenever I need to unwind; knitting, reading, writing, and recently I’ve even been loving colouring books! Knitting is amazing at combating stress as it involves repetitive motions, which is scientifically proven to reduce stress, soothe anxiety, and even protect your brain from aging. The repetitive motions of knitting has been shown to carry similar benefits to meditation as it requires your mind to solely focus on the motions and takes your mind off other worries or stress.

Similarly, doing something that shifts the focus of your mind from something stressful to something engaging and creative will tremondously improve your mood. Pick up a good book that you can lose yourself in for an hour or two or do some colouring in! I’ve recently become quite addicted to grown up colouring books, which are extremely intricate and detailed, where I can get lost in for hours and makes me feel wonderfully calm. Grown up colouring books are great because when we focus on the activity of colouring, it calms the mind and takes our focus away from worries, whilst stimulating our senses and creativity.

What are your favourite methods to de-stress?