From traffic jams and overbearing kids to presentations and sleepless nights, let go of your worries and find daily Zen.
Most of us deal with various forms of stress from the moment we wake up until the moment we finally go to bed.
We’re so used to it that we’ve become immune to the warning signs—but stress should never be ignored.
Continued elevations in the hormones cortisol and adrenaline can lead to sleep problems and weight gain, as well as digestive problems, headaches, muscle tension and mental health issues.
According to the weekly YouGov mood tracker, around 40% of Brits are stressed at any given time.
But good news Small approaches to daily rituals can make a big difference.
Our experts reveal how.
At 6.30 p.m
Being woken up by your alarm — the sound of which is often stressful — can increase your cortisol levels, which are already naturally high in the morning.
“Start your day gently by switching to a calm alert tone,” suggests a hypnotherapist Chloe Brotheridge, author of The Anxiety Solution.
“I hear crickets! Or try a sunrise alarm clock that mimics natural light and wakes you up gradually.”
If you’re wearing a fitness tracker or smartwatch, check to see if it’s equipped with a silent vibration alarm.
“Not only is the vibration on your wrist a gentler way to wake you up, but it has the added benefit of not disturbing your partner if you want to wake up at different times,” adds Carden Rabin, MD, a neurologist and co-author. The secret language of the body.
“Dedicate the first 15 minutes of your day to a calming routine, such as stretching, exercise or mindfulness meditation, to start the day off right,” says Chloe.
At 7.30 p.m
You make it out of bed and ping, your phone notifies you of an email from your boss.
Naturally, you can’t help but check your inbox, but it causes a spike in anxiety.
“This can activate your body’s fight-or-flight response,” says Jennifer Mann, a certified mind-body coach and co-author of The Secret Language Of The Body.
“Anticipating potential criticism, additional tasks or urgent matters can lead to increased heart rate, alertness and overwhelm, which can set a negative tone for the rest of the day.
“Before opening email, take a moment to pause.
“Close your eyes and take three deep breaths, inhale through your nose for a count of four, hold for four, and exhale for four.”
You can turn on the “Do Not Disturb” feature on your phone outside of working hours.
8.15 am
You are traveling and the train is full.
Lack of space can be another way of activating your body’s fight-or-flight response, making you feel stressed.
Try the “anchoring” technique to help distract yourself.
“Take slow, deep breaths through your nose, counting to four as you inhale,” says Jennifer.
Silently repeat to yourself a chosen word or phrase, such as “relax” or “I’m fine”.
“As you breathe, imagine releasing stress and tension from your body.
“Continue this cycle for a few minutes, or until you feel more relaxed and centered.”
Stuck in traffic?
“Make enough of a buffer for your commute so you won’t be delayed by traffic jams.
“It’s better to be early than stressed and frustrated,” Carden says.
If you’re already late, try sightseeing without worrying about something you can’t change.
10.30
You have an important presentation you’ve been working on for weeks.
Leanne Spencer, author of Cadence: The Secret to Beating Burnout and Performing In Life And Work, says there are a few things you can do to prepare yourself.
“Make sure you get a good night’s sleep and minimize tasks before the presentation so your primary focus is on getting a good result at the meeting itself.”
Try taking a break before a big meeting rather than repeating your presentation.
“This could be reading the news or staring out the window, thinking about nothing,” Leanne says.
“If you’re relaxed your performance will be better.”
at 1 p.m
A WhatsApp group starts sending a constant stream of messages discussing a date for plans (you can’t afford to go anyway).
When your social diary is already packed, it’s okay to tighten the wallet a bit and turn down events.
“Be honest about your situation and make it clear that you’re okay with sitting down,” says Chloe.
“It could be because other people in the group are struggling with money too, and you don’t have to feel judged or embarrassed to open up to your friends – if you do, there may be a deep-rooted problem.
“You can suggest a low-cost or free option.”
This way, you offer a solution that allows you to connect without financial stress.
5 pm
It’s one of those days and you want to go home because your brain is a mess – but you still haven’t ticked off half of your to-do list.
“Get up, move your body or stretch to get blood flowing to the joints and brain,” says Leanne.
“Next, prioritize your tasks by importance, including delegating things whenever possible.
“Make yourself a realistically achievable list of what you want to accomplish in whatever time you have left that day, and then get to work.
“It’s more productive to have a set number of tasks for a specific period of time than to overwhelm yourself with a never-ending set of tasks that need to be completed eventually.”
7 p.m
You’ve finished feeding the kids, but now they won’t wind up before bed.
Instead, they scream at home, triggering your nervous system.
Jennifer suggests the 5-4-3-2-1 grounding exercise.
“This helps shift your focus away from stress and back to the present moment, promoting feelings of relaxation,” she says.
“Accept five things around you that you can see, four things that you can touch, three things that you can hear, two things that you can smell, and one thing that you can taste.
“Then check back in with yourself and see how much capacity you really have for your emotions and the emotions of others.”
at 1 p.m. 10
It’s the end of another busy day, and just as you hit the sack, every possible worry and anxiety starts swirling around your brain.
Chloe suggests downloading the Feelings Wheel (Feelingswheel.com) or the How We Feel app before bed to help you fall asleep. “This is a list of all the emotions we can feel.
“Identify two or three emotions you are experiencing at that moment.
“Try to be as specific as possible.
“For example, say to yourself: ‘I feel frustrated and disappointed.’
“Labeling and naming our emotions has a calming effect on the brain.”
If you find yourself waking up anxious in the middle of the night, Chloe adds: “Keep a notebook next to your bed to jot down the thoughts that wake you up.
“This way, they’re out of your head and on paper so you can deal with them tomorrow.”
- The Anxiety Solution by Chloe Brotheridge (£12.99, Michael Joseph)
- The Secret Language of the Body by Jennifer Mann
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