Feeling Stressed? Here Are Three Tips to Calm Your Mind and Body
Stress is often called the health epidemic of our times, affecting one in nine people.* If left unchecked, it can lead to migraines, nausea, hair loss, and even increase the risk of stroke, heart attack, and dementia. Despite this, stress is frequently downplayed in modern society—sometimes even worn as a badge of honour. But enduring stress isn’t a symbol of success, and finding ways to manage it can make a real difference in both health and happiness.
Since it’s International Stress Awareness Week from 4 to 8 November, here are three effective ways to reduce stress and improve your well-being.
1. Try Some Light Exercise
Physical activity is a time-proven stress reliever. When we move, our bodies release endorphins, the natural mood boosters that also lower cortisol, the stress hormone. It doesn’t have to be intense; a brisk walk, some gentle stretching, or a bit of dancing to your favourite song can be enough to get you moving and help you feel more grounded. You may notice top sports managers pacing or walking around on the sidelines—it’s a way to channel stress through physical activity. Even a few minutes can make a difference in how you feel.
2. Take the Dog for a Walk
Studies** show that petting a dog for just ten minutes can significantly reduce cortisol levels. Pair this with exercise and fresh air, both of which also lower blood pressure and release feel-good endorphins, and you’ve got a triple win for reducing stress. So, why not go for a walk in a nearby park or green space? If you don’t have a dog, borrow a friend’s for a mood-boosting stroll through beautiful surroundings—you’ll feel all the better for it.
3. Practice Breath Management
When stressed, our breathing can become shallow and rapid, meaning less oxygen enters our bodies, leaving us feeling dizzy, tense, and even more stressed. To counteract this, try a simple breathing exercise recommended by the British Heart Foundation: breathe in for four seconds (letting your belly expand as you do), hold for four seconds, and exhale for four seconds. Focus solely on your breath, allowing yourself a few quiet minutes each day to centre your mind and body. You can do this exercise sitting or lying down—whatever feels most comfortable for you.
*Source: CIPHR
**Washington State University
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