Tips on how to reduce stress

Stress affects virtually everyone at some time in their life, and if you don’t take steps to address it, you may find it has an impact, not just on your emotional wellbeing, but may also affect your heart health.

We’ve put together a few tips that can help you to relax and reduce your stress levels:

List all those things that 'trigger' your stress. Is it a work situation or a traffic jam? Recognizing what triggers your stress is a big step forward. Try to relax in these situations
Learn stress-coping strategies such as relaxation techniques, breathing exercises, meditation, yoga or massage
Take time out to unwind - even if it's just for 10 minutes. Try to read, have a bath or do something else you enjoy. If you work, make sure you take a break for lunch
Watch your diet. Too much alcohol, caffeine, sugar and fats make it more difficult for your body to cope with stress.
Engage in regular physical activity, such as gentle cycling, brisk walking or swimming - this will cheer you up and make it easier to deal with everyday situations
Stop trying to do more than one thing at a time. Prioritize and try to plan ahead instead of doing everything at the last minute
Take a deep breath. Allow your rib cage and stomach to expand as you breathe in through your nose. Breathe out slowly through your mouth. Repeat ten times.
If you think you’re suffering from acute stress, professional help or counseling may be helpful.


Quick RelaxationTake just five minutes out of your daily routine and try to relax physically as much as you can. Make sure you’re not going to be interrupted – if necessary, take the phone off the hook and get away from anything that might distract you.

You need to sit in a chair to do this properly.

Breathe in and out slowly and deeply – this can really help the relaxation process. Try shaking and loosening your arms and shoulders
Let your jaw go slack and your muscles relax
Wiggle your feet and try to relax your legs.
This doesn't take long but it will get rid of excess tension and help you feel refreshed and more energetic.


Neck Loosening ExerciseThis exercise can reduce shoulder and neck tension.

Draw the numbers 1,2,3,4,5,6,7,8,9, and 0 in the air with your nose
Draw each number large and make your movements slow
Be careful not to pull against tight muscles.
It takes about a minute to do and you can do it several times a day. This technique can actually work for any joint in the body. For example, you could draw numbers in the air with your ankles to loosen your feet. If you move slowly you can do the same with your pelvis. Put your hands against a wall, lean with your body and make the number movements with your pelvis.


Relax Your MindDon’t forget, your mind needs a rest too! It can be difficult to relax your body while your mind’s racing. After relaxing physically for a minute or two, try focusing on something that interests you. The aim is to clear your mind, if only for a little while and help you forget about the worries of the day.


Physical ActivityRegular physical activity – jogging, cycling, walking etc. can help reduce tension in your body. Competitive sports like badminton, squash, or football can also focus your competitive instincts in a positive way. They may be tiring, but they’ll energise you and recharge your batteries.