From sniffing an orange to getting dirty and using a strict five second rule – 17 hacks to help you relax
ARE your stress levels heating up this summer? If so, you are not alone.
Britain came 18th out of European nations for being the most chilled out.
But there are ways to help keep calm as temperatures and prices soar.
While it won’t eliminate major economic fiscal frighteners, these simple feel-better hacks might help promote everyday calm and positivity to boost your mood and outlook when times get tough.
And best of all, they won’t cost a penny.
Cut out, keep — and try to stay calm . . .
Look at photos: Browsing through pics has been proven to make us feel happier and more relaxed.
Print out images you love from your phone or dig out old albums and put cherished favourites in frames.
Being surrounded by happy memories is a simple way to boost joy and encourage relaxation.
Crack jokes: They don’t say laughter is the best medicine without good reason.
Telling silly jokes, chortling at the telly or a podcast, and having a good giggle can do wonders for cheering us up.
Even if you don’t feel like smiling, try faking it.
Studies show that even forcing a grin genuinely helps to trigger the release of our feel good hormones.
Plan a treat: Researchers found people who are proactive about scheduling enjoyable things are more resilient in the face of stress, so factor in things to look forward to.
Whether it’s something little, such as a daily sweet treat or a chapter of your new book, or a longer term reward, like a catch up with friends or a haircut, plan ahead to think more positively about the future.
Unlike social media: Endless scrolling exacerbates anxiety but that doesn’t stop us all doing it.
To help lower worry levels and get distance from stressors, consider taking daily time out from being online.
Use apps to limit your browsing (such as OffScreen), try turning off notifications on your home screen, and keep devices out of the bedroom overnight.
Use the five second rule: If things get really overwhelming, employ the five second rule.
When you find your mind spiralling with worry, count slowly backwards from five while moving your body — walk about, go outside or put down your phone.
This should help to push away negative thoughts and reset your mind in a positive way.
Sniff an orange: Certain smells are known to be uplifting so a whiff of them can help us to think more clearly.
Relaxing lavender helps calm the nervous system, citrus fruit aromas, like oranges, have been proven to lower anxiety levels, and inhaling a nose-full of just-cut grass releases a chemical that promotes happiness and stress relief.
Stroke a pet: Stroking dogs, cats or other furry pets is a great way to promote relaxation and proven to help lower levels of cortisol, our stress hormone.
If you don’t have access to a pup, cuddling a soft toy or teddy can produce the same tactile brain-soothing effect, or try watching moggies online instead.
One study found watching amusing cat videos increased pleasure, energy levels and encouraged positive thoughts.
Have a clear out: Being surrounded by clutter has been shown to increase cortisol levels so have a good sort out to reduce stress.
Whether it’s organising your kitchen cupboards, cleaning out your wardrobe or tackling the garage, tidying tasks can help us feel more in control, and promote a calmer mind and outlook.
Dopamine dressing: Don’t keep your favourite outfits for best.
If you have items in your wardrobe that make you feel great, put them on.
Dressing in things you love promotes positivity, while bright colours, patterns and prints have been shown to help cheer up and lift our mood.
Hug it out: Hugging is a great stress reliever and research proves that oxytocin, a natural chemical that makes us feel warm and fuzzy, is released in the brain when we make a physical connection by wrapping our arms around others.
Turn up the tunes: Make the soundtrack to your day a mood lifter.
Multiple studies show upbeat music can boost your mindset so stick on your favourite tracks for an instant uplift.
Make a playlist of feel-good tunes and dance in your kitchen with the kids, headbang to a rock anthem, or sing along loudly in the car for extra happy vibes.
Get your hands dirty: Whether it is a pot of herbs on the window sill, balcony planters or being in your back yard, gardening is known as a massive mood booster.
Studies have found that nurturing plants and getting your hands dirty promotes wellbeing and improves mindset.
For double benefits, grow calming herbs such as chamomile, mint or lemon balm which you can also use to brew a relaxing herbal cuppa.
Movie night: Get the supermarket popcorn in and gather on the sofa with your partner, the kids or friends for a home cinema night.
Pick a comedy to give everyone a chuckle and take your mind off things for a couple of hours.
Or try a cathartic weepy — having a good sob is proven to be an equally great way to let out stress and worry.
Have a tennis ball massage: Studies show massage is a great way to increase calm, relaxation and lower anxiety levels, and it doesn’t have to cost a fortune.
Try using a tennis ball to firmly massage tight shoulders, backs or legs at home to release tension and promote calm.
Or simply rub your temples, neck or feet while taking deep breaths.
Feel good foods: A balanced diet really can help our bodies to navigate tough times.
Chow down on vitamin C-rich produce such as oranges, strawberries, tomatoes and potatoes to regulate mood, while Mediterranean-style veggies, grains, fish and nuts can help combat depression.
Be sure to keep hydrated, as a lack of water can cause drops in mood.
Best of all, chocolate is a proven perk up food as cocoa raises serotonin levels in the brain.
Lend a hand: Being connected with friends and loved ones is a mood booster plus doing someone a selfless good turn also ups the positive feels.
So do a mate a favour and you’ll get a double whammy of feel-better vibes.
Offer to take the kids for an hour or run them an errand.
Stepping in to help out is a win-win all round.
Breathe: Breathing deeply and slowly triggers the body to stop releasing stress hormones and start to relax.
A slow, steady inhale and exhale rhythm sends a message to our nervous system to calm down, allowing us to literally catch our breath.
If you can take ten minutes to yourself while you do it, even better.