FEELING under pressure? You are not alone.
According to recent findings, 63 per cent of us feel stressed on a weekly basis. And 30,000 of us look up symptoms of stress online every month.
Signs of extreme can include feeling anxious, irritable, on edge or impatient.
You may also become withdrawn, suffer muscle tension and pain, and notice some changes in appetite.
Thankfully, there are many simple and natural ways to lower the level of stress hormone .
Here are eight of the best stress relievers.
MOVE YOUR TONGUE
OUR jaw is one area of the body where we can hold some of the highest levels of stress.
If you are feeling jittery, try simple mouth movements to reduce tension and strains.
Firstly feel where your tongue is right now, lower it to just behind your front teeth and then relax your and jaw. As you do so, also notice if your shoulder releases tension at the same time.
Try some easy smile stretches such as wiggling your jaw from side to side, taking care to avoid fast or jerky actions, or loosen your lips into a big grin, and then relax.
EAT AN OMELETTE
WHEN you are feeling agitated, eggs are one of the best foods you can eat.
Make a simple, plain omelette using two or three entire eggs – whites and yolks – for your evening meal, or enjoy them scrambled, boiled or fried.
Eggs are a powerhouse, containing a plethora of the vitamins, minerals, amino acids, and anti-oxidants needed to regulate stress responses.
They are also high in , a nutrient crucial for brain development and function that has been proven to play a role in reducing anxiety symptoms. Other choline sources include soy and kidney beans.
COOL IT
RUN the cold tap and dab some icy water on your wrists and behind your ears when you next feel stressed.
This fast-freeze technique has been shown by boffins to calm a jittery nervous system by triggering neurotransmitters and positive endorphins, like dopamine and serotonin, that your body will associate with calm and relaxation.
The technique could even lower raised levels too.
Ears and wrists are ideal spots as they contain major arteries for a rapid response.
Or if you are feeling brave, you could opt for a brief cold shower.
WATCH A SITCOM
JUST half an hour chuckling in front of the TV could quickly lower stress.
Many studies have shown that laughter can be effective at reducing cortisol levels by increasing your intake of oxygen, stimulating circulation throughout the body, and aiding muscle relaxation – all of which can help reduce some of the physical symptoms of stress.
So this is your excuse to watch a sitcom like , silly videos online, or listen to your favourite podcast.
Even forcing a fake cackle has been shown to provide the same physiological and psychological benefits as real laughter.
COUNT DOWN
INSTEAD of counting to ten when you are about to explode, try going backwards slowly from 20 to zero.
This simple technique moves your thoughts away from immediate pressures and worries, and forces you to focus on something else.
The change of concentration should also slow your breath and help to promote a calmer state.
Any mental or logical task, which deflects attention away from anxieties and anchors your thoughts elsewhere, should help to achieve this shift.
You could also try spelling long words aloud, doing sums or repeating affirmations while breathing slowly.
PUT ON MARIGOLDS
TACKLING that mountain of washing-up in the sink could be a simple shortcut to a better frame of mind.
One study showed that putting on your marigolds and doing the dishes decreased nervousness in participants by 27 per cent.
It is especially effective when you are more mindful during the task, by focusing intently on the scent of the suds and the feel of the water.
Completing a simple chore creates a feeling of accomplishment, which is useful for upping positivity if you are feeling overwhelmed.
So get vacuuming and put away that washing!
HAVE SEX
GETTING intimate can help you to relax by focusing on your own – and your partner’s – pleasure, instead of those worries.
should release feelgood hormones, such as oxytocin (known as “the love drug”;;) and other endorphins, which can help lower stress levels.
Having an orgasm can also boost , which increases positive emotions and counteracts stress.
If you are single, don’t worry – solo pleasure can also help you to achieve the same results.
JUST SAY NO
IF you are feeling totally overwhelmed, it is OK to say “no”;;.
Acknowledging that we are struggling to cope and putting some self-imposed boundaries in place on our busy lifestyles can be beneficial in helping us to regain control and order.
Learning to refuse invitations can help you to prioritise where you do need to focus your attention or needs, and free up valuable downtime so that you feel less tired and stressed.
When you want to refuse, avoid overexplaining by simply saying: “I’m sorry, I can’t.”;;
The more you practise saying it, the less uncomfortable you will feel.
