10 things to try if you’re struggling with stress or anxiety

Life can be a lot sometimes.

With so much going on in our daily lives, and in the world around us, it can all be a bit overwhelming. If it feels like your anxiety and stress are starting to get a bit much here are ten suggestions that you implement into your life to help you reset and relieve some stress and anxiety.

1.        Breathing

We usually breathe without even thinking about it, but more conscious breath can have a really positive impact on how we feel. If you feel stressed or anxious, slowing down your breathing is calming and restorative. Taking deep breaths in through the nose brings air into your lower lungs which is rich in parasympathetic nerve receptors. Exhaling through the mouth helps release any tension in the body. Do this slowly and count if it's helpful, breathing in for a count of 4 and slowly exhaling for count of 8. 

2.        Aromatherapy

Take one or some of your favourite essential oils and either smell directly from the bottle or put a few drops in a diffuser. Take a moment to pause and take a few deep breaths, and let you body and mind rest and reset.

Here are a few of my favourites when I need to pause or feel anxious Bergamot, Lavender, Chamomile, Frankincense, Geranium and Jasmine.

3.        Get outside

Even spending 20 minutes outside in nature can help reduce stress levels by increasing serotonin and boost your happiness. If that seems too much, sometimes even 5 minutes outside and feeling the fresh air on your face and help lift your mood.

4.        Exercise

Moving your body is a great way to work it all out and reset your body and mind. It also helps release endorphins which can boost mood and calm your nervous system.

5.        Have a bath or shower

A bath or shower is a lovely and relaxing way to not only clean the body but calm the mind. The warmth is comforting and it’s a time when you can usually be free from distractions.

6.        Listen to music

When we listen to music our bodies release endorphins which help us feel better, and reduces cortisol, the stress hormone. Music can also be a great distraction and gives you some emotional distance from what’s going on.

7.        Meditate

Meditation is a great way to find stillness and calm the mind. Even 5 minutes can be a great break and help you reset. There are plenty on guided meditation tracks online to try if you’re new to mediation. I like to use guided body scan meditation when I’m in bed to help relax my body and calm my mind so that I can sleep better.

8.        Become aware of your senses

If your anxiety is becoming overwhelming or you are feeling very stressed, a good thing to try is to become aware of your senses. Take a moment to notice your breathing and slow it down. Then see if you can notice 5 things you can see, hear and touch. This will help bring your mind into the present.

9.        Chat to someone

We all know the saying that “a problem shared is a problem halved”, so chatting to someone can always help. Talking to a family member or friend can help you feel less alone, and give you some emotional support if that’s what you need.

10.   Take a break

Sometimes we forget that we need to take regular breaks. We have so much to do and so many responsibilities that we just keep going and going. With all the small stressors of everyday life, its important to take a break every now and then to protect your mental and physical health. So schedule a few hours each week where you can do something just for yourself, to help you rest and recharge.

If everything you've tried isn't helping please reach out to your GP for help or you can contact The Samaritans by phoning 116 123. Mind also has a great list of charities and other resources that might be helpful here.