The 7-step plan to relieve stress and take a weight off your mind
Nutritionist Rosie Millen reveals her top tips for nipping stressful situations in the bud, to help you live a happier life
WORK, home, kids, money troubles, relationships... it's enough to leave you feeling stressed just reading the list.
The fact is it's virtually impossible to avoid stress in the overworked world we live in - we're all walking time bombs on the brink of a burnout.
But, while it's inevitable, the whirlwind it can create around you is optional, according to one expert.
The first step is breaking the stress response, Rosie Millen, aka told The Sun Online.
"I always say that stress is a choice," she said. "Meaning there are two ways to deal with stress.
"You can either react or respond.
"If we react to every stressful situation, even the small stuff, we're putting ourselves in the sympathetic nervous state - fight or flight.
"However, if we choose to respond to our stressors by simply being aware of them first, then we can make the decision to deal with them in a different way.
"Perhaps a calmer, more controlled way which puts us into the parasympathetic nervous state - rest and digest.
"Managing stress is easier than you think. You just have to put it into perspective."
Rosie said the next time you're stressed ask yourself these three questions:
- Is it the end of the world? No!
- Will it change in time? Yes!
- Is there someone worse off than you? Yes!
But, what if you still feel stressed out?
Here, Rosie shares her seven-step plan to relieve stress quickly, and easily as soon as it strikes...
1. Breathe
Take time out - literally just five minutes - to breathe out slowly for five seconds at a time.
This alone will automatically reduce levels of the stress hormone cortisol.
2. Laugh
Out loud and often!
Laughing also reduces the stress hormone cortisol. Use it as an excuse to meet up with that person who makes you crack up or put on a funny movie.
3. Exercise
Moderate exercise for 20 minutes a day, something like walking or yoga can help calm you down.
It works because it helps boost serotonin, the happy hormone.
4. Eat healthy
Stress depletes certain nutrients such as magnesium, B vitamins and vitamin D.
Every meal is an opportunity to feed your body.
Increase foods that are calming such as dark green leafy vegetables.
Spinach, kale and broccoli contain good amounts of magnesium which helps to relax muscles in the body.
Increase foods high in glutamine such as almonds, walnuts, white fish, bananas and brown rice as they are needed to make GABA (Gamma-Amino Butyric Acid).
This is a neurotransmitter that helps to calm your central nervous system.
Chamomile tea has very calming properties and helps to induce sleep.
It’s a good idea to avoid foods that stress the body such as sugar, caffeine and artificial sweeteners.
Aspartame can cause mood disorders and has been documented as carcinogenic.
5. Avoid alcohol and caffeine
Both can whip the adrenal glands, affect your energy patterns and sleep.
6. Relax when you can
Listen to music, go for a walk, sit in the sun or have a massage. Anything that interrupts the stress response.
My coach told me that looking out over the horizon and taking your eyes as far as you can see will automatically put your life into perspective.
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7. Siberian Ginseng
This is an excellent herb which acts on your stress levels.
Whether you have high or low levels of cortisol this clever herb will bring things back into balance again.
So, it’s great to take as a preventative against too much stress.