Whilst there are many techniques available to help one manage their daily stresses, here is a selection of useful techniques selected by Rescue Remedy.
1 - Deep breathing
When we are nervous or stressed breathing tends to be shallow and rapid, whereas we breathe more deeply and slowly when we are relaxed. The deeper breathing expels 70 per cent of the toxins in the body and can make you feel much calmer. First work out how you are breathing by placing one hand on your chest and one on your abdomen to feel if your pace is too quick. Then rebalance your breathing by lengthening your breath, counting slowly to four as you breathe in, then to six as you breathe out. Gradually increase the lengths of your breath as you inhale until you reach seven counts and nine as you exhale. In addition, take micro relaxation breaks - just 5 deep breaths will momentarily switch off stress so make this a regular habit throughout the day.
2 - Be a smiler not a frowner - Rescue your positivity
Positive thinking and a willingness to accept things outside our control are good ways to reduce tension. Step back from difficult circumstances and see them objectively: the solution to a problem may come to you. You may even be able to laugh at the situation which could actually keep you sane as it causes your body to release stress-reducing endorphins - giving you an instant lift and making everything seem that little bit better.
3 - Exercise your way to inner calm
Have you ever noticed how the world can look much brighter after some exercise? Then you might have been hit by the 'feel good' endorphins released after working out. 15 to 30 minutes of cardiovascular exercise at least three to four times a week is recommended, but the good news is that the exercise doesn't have to be exhausting and you can do anything that gets the heart rate up such as walking or jogging, yoga, tai chi or just stretching or simply start with some housework which can be a real work out! What's more, what feels better than getting in shape and finally slipping back into your favourite jeans!
4 - Colours to calm
Colours can have a massive impact on mood, so it's important to choose your wardrobe and decor strategically. Cooler colours tend to be calming, warmer colours tend to stimulate.
5 - Aromatherapy
Aromatherapists use the concentrated essential oils of plants to relieve a range of emotional and physical conditions, including those that are related to tension and anxiety. These oils can be used alone or in blends for massage, inhalation, compresses, baths and in special burners. The most recommended oils for relaxation are Camomile, Jasmine, Lavender, Petitgrain and Exotic Ylang Ylang. All of these oils can be diluted in a carrier oil for massage, sprinkled into the bath, dabbed on to a pillow if you can't sleep or burned to gently scent your home or office.
6 - BachTM Original Flower Remedies
The Bach Original Flower Remedies are also effective in helping you to manage your emotions to fulfil your potential. If you're constantly under pressure, having trouble sleeping or feeling overwhelmed, try looking at the underlying cause of the problem. This will help you identify which flower remedy would be best for you. Some of the most popular Bach Original Flower Remedies for common conditions include: Mimulus which can help us overcome shyness and specific fears, Larch - if a lack of confidence in your abilities is preventing you from moving forward, Elm - when feeling overwhelmed by your many responsibilities or, White Chestnut - when your mind is running over the same thing.
7 - Eat your way to inner calm
What we eat can make a massive difference to how we feel. Yet every day we fill up on processed, sugary foods and drink latte after latte, especially when it all gets too much! Here are a few tips for you to try and you'll soon start to feel better:
* Cut out caffeine - a stimulant which will only make you feel even more tense.
* Cut down on processed foods and stock up on fruit & vegetables.
* Take multivitamins such as vitamins C, B3 and magnesium as stress reduces the body's absorption of almost all nutrients.
*Eat five or six small meals a day to stabilise your blood sugar levels. This will help reduce the stress hormone cortisol and regulate levels of the feel-good hormones - serotonin and dopamine.
* Food such as cottage cheese, pasta, avocados, bananas and skimmed milk can really calm you down. All are rich in a protein called tryptophan, which the body uses to make serotonin - a sleep and mood enhancer.
* Eat slowly and take the time to chew your food thoroughly - 18% of digestion occurs in the mouth.
"Small changes in our diet can make a huge difference to how we feel. Foods high in sugar can give you an immediate lift, but you can feel worse about half an hour later when the sugar levels drop again. Plus you won't be getting the essential vitamins you need. Go for the five portions of fruit and veg' a day and eat more complex carbohydrates like pasta and rice to give you the energy you need." Loren Lazarus, Qualified Dietician
8 - Meditate for inner calm
Meditation has been shown to boost the immune system, calm the mind, get rid of negative thoughts and even fight disease. Millions of people swear by it! The whole point of meditation is to still the brain, ignore thoughts coming into your mind and let them drift out again. The more you practise meditation the quieter your thoughts will become. Set aside five minutes every day when you won't be interrupted.