Ten easy ways to alleviate stress - by Ann Bracken

Lowering our stress levels helps us feel healthy and have a positive outlook on life.

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  Organize your time and write a list. By keeping a wall planner or diary, you can prevent double booking appointments.


• Do unimportant routine tasks when you have less energy and the most demanding jobs when you are more energetic. Do not over plan and allow yourself time to complete tasks.


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  Dedicate some daily time to ‘being’ instead of ‘doing’. Many of us feel guilty for taking necessary time out.


• Surround yourself with Mother Nature. Taking a 30 minute walk at lunchtime clears the mind and all exercise releases natural endorphins, which lifts the mood. Other tension taming exercises include yoga, swimming and pilates.


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  Visualisation is a very effective self-help technique for stress. Find a quiet space where you know you will not be disturbed. When sitting comfortably or lying down, close your eyes. Breathe slowly and visualize a calm, beautiful scene. Use your senses to make it real. Imagine the sounds you would hear and the smells you would experience in such a place. Repeat to yourself “I am relaxed and happy”.


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  Aromatherapy can be used to relax the mind. Burn a few drops of a relaxing essential oil, or add four drops to your bath. Bergamot, Camomile, Clary Sage, Jasmine or Lavender are all calming oils. Juniper, or the citrus oils, such as orange and lemon uplift the spirits and get your day off to a good start.


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  Use colour therapy daily. Wear blue or black to feel relaxed, green to promote harmony, red to feel energised, orange for happiness and yellow for concentration. Not altogether of course!


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  When you experience muscle tension or headache, ask a friend or work colleague to massage you head, neck and shoulders. Ideally, allow yourself to benefit from a relaxation therapy weekly. Reflexology, massage, shiatsu and reiki all relax the body and balance energy flow.


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  Drink plenty of water. Still water, stills the mind. It is recommended to drink a litre of water per day. Tap water can contain high levels of copper, iron, chlorine and fluoride (which contrary to widespread belief is harmful in excess) and other pollutants. It is advisable to drink bottled or filtered water.


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  Adding foods with a high source of Iron is an excellent way to avoid physical exhaustion. Lentils and Soya beans contain a high source of Iron. Wholesome grains are very grounding such as brown rice, oats and millet. Cut down on your intake of coffee, white sugar and processed or refined foods. Apart from having no nutritional value, stimulants create mood swings.


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  If you find you are a ‘yes’ person, try saying ‘no’ sometimes. It is impossible to be all things to all people and actually not agreeing to every request of your time and energy allows you time to relax and focus on your own needs. When you are rested, your outlook will be positive and once again you can reach out with the hand of friendship.


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  Laughter helps to lower levels of the stress hormone cortisol - so as John Cleese so famously sang, “always look on the bright side of life”.

Courtesy of Irish Institute of Nutrition & Health