Twenty ways to reduce stress in a world of tension

DON’T have time to navel-gaze? The following tips can turn anxiety reduction into an art form — and you might even have some fun.

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DON’T have time to navel-gaze? The following tips can turn anxiety reduction into an art form (and you might even have some fun along the way).

1. STRIKE A POSE

Take two minutes to (privately) practise your best power poses before you walk into any stressful situation, researchers from Harvard University recommend. You’ll help increase testosterone levels by up to 20 per cent and decrease cortisol by 25 per cent.

2. TUNE INTO CLASSICAL

How do you end up becoming the person who listens to Beethoven’s Fifth in the car? You read research from Germany’s University of Bochum, which shows that listening to slow or meditative music can help reduce stress to such a low level that it’s recommended for those coming out of open-heart surgery.

Have a choccie — but make it the high-cocoa stuff.

3. EAT DARK CHOCOLATE

Don’t fret about your chocolate intake; Swiss researchers found that those who had reported feeling stressed beforehand saw a reduction in their levels of the angst hormone cortisol after eating 40g of quality dark chocolate daily for two solid weeks. Opt for choc with 85 per cent cocoa content.

4. CHEW GUM

Not only does it help freshen the breath, but researchers from Melbourne’s Swinburne University and the Wrigley Science Institute in the US have found that chewing a piece of gum reduces anxiety levels by up to 17 per cent.

5. BLOW HOT AIR

Blowing up a balloon whenever you’re on edge eases anxiety by forcing you to breathe deeply. Bonus: a study from the North American Journal of Sports Physical Therapy says it can improve core stability, too.

Don’t stop until you pop.

6. USE COMMON SCENTS

A study from the Medical University of Vienna has found that orange scents are just as powerful as lavender at reducing anxiety levels after tests on dental patients.

7. COLOUR IN

If you need to unwind, party like it’s 1982 and pick up a colouring book, advise researchers at the aptly named Lake Superior State University in the US. They found that time spent colouring significantly decreased anxiety. The reason? Colouring-in allows your brain to switch off from whatever’s irking you by redirecting your attention.

“Red and yellow and pink and green” ... and quite a few more not in the song.

8. SMILE LIKE YOU MEAN IT

“Smile!” may sound like the bumper sticker you want to set fire to, but there’s actually some truth to keeping a grin plastered on your face in times of hardship. According to a study published in Psychological Science, even the most forced smiles can work to genuinely decrease your stress levels and leave you – and others – feeling happier.

9. MOW THE LAWN

Love the smell of freshly cut grass? You’re not alone. Researchers at the University of Queensland have identified a chemical released by the scent of a mown lawn which appears

to block the release of stress hormones in the brain, making people feel more relaxed.

10. SEE THINGS IN A DIFFERENT LIGHT

Data shows that bright, compact fluorescent light-bulbs may increase stress levels (they also trigger appetite, hence the bright lighting in fast-food restaurants). Instead, where possible, use candlelight or low-wattage halogen bulbs to soothe your system.

Quite simply - get your greens.

11. HANG GREEN PICTURES

Taking daily walks through nature have long been known to reduce both stress levels and depression, but if you don’t have time, fear not: research published in the International Journal of Environmental Research and Public Health suggests looking at pictures of greenery can be just as relaxing.

12. CALL YOUR MUM

There’s nothing like hearing your mum’s voice on the other end of the line to both boost oxytocin and reduce stress hormone levels, according to US researchers. Note: this only works if your mother doesn’t launch straight into “Ohhh, so you’ve finally called, have you?”

13. VISIT A FRIEND WITH A KITTY

Go ahead, he won’t bite.

Stroking a feline has many benefits – not only does the simple act reduce stress, it also boosts immunity and lowers your blood pressure. Adopt a cat if possible, but if not, you can still get some of that purr-inspired calm by patting a friend’s cat. What’s more, she may also make you a martini (the friend, not the cat).

14. SWEAR ON IT

Having a rough day? Hole up somewhere private and cuss for a solid minute. Research from England’s Keele University says swearing enthusiastically reduces stress levels and assists with pain management.

15. HUG IT OUT

According to the University of Vienna, throwing your arms around a loved one releases oxytocin, which in turn eases tension and lowers both blood pressure and anxiety.

16. WATCH A CAT VIDEO

Yes, cats again: Every time you laugh, it triggers the release of endorphins which work to combat stress hormones such as cortisol, adrenaline and dopac, say researchers at Loma Linda University in the US.

17. SING, WITH FEELING!

Belt out a song during your morning shower and you could decrease stress levels and boost your immune system, a German study shows.

Plug in and tune out.

18. BUY NOISE-CANCELLING HEADPHONES

Studies have long shown unpleasant sounds have the ability to stimulate the release of cortisol. Find your inner calm by investing in a pair of noise-cancelling headphones for whenever the ambient noise gets on your nerves.

19. PUCKER UP

Those who kiss their partners are eight times less likely to suffer from stress and depression, according to Northwestern University. Kissing creates a sense of connectedness, producing happy endorphins.

10. FLOAT AWAY

A 2006 Swedish study found that floating in salt water triggers the body’s relaxation response.