As the pace of life grows faster, references to ‘stress’ become increasingly common. Uncertain economic times, growing violence and the fast-rising cost of living – expensive rice, milk and meat, together with sky-rocketing fuel prices – are adding to the sheer volume of things to worry about. The human stress response is age-old. In simple terms, stress releases powerful neurochemicals and hormones that prepare us for action – typically, either fight or flight. Physical symptoms include shallow breathing, physical tension, low vitality levels, insomnia, and a feeling of imbalance. In some cases, severe stress and anxiety can be seriously undermining to health, leading to time off work and even clinical depression; hence the epidemic in stress-related problems now seen especially in Western countries. The good news is that there’s plenty we can do to unwind and relax. Mind/body practices such as yoga, meditation and massage are growing in popularity for their ability to restore perspective and wellbeing. Spending time outdoors, eating healthily, taking regular exercise and trying therapies can also help. Here is a taster of some approaches that may well help you stand back, take stock and de-stress.

DIET

With the cost of food and raw materials on the rise, having a perfect diet can be challenging. But it is also hugely important; diet is one key way to preserve the body’s energy reserves and cut down on stress.

Recent research from the UK-based Mental Health Foundation has shown that a healthy diet can have a positive impact on mental health. The Foundation recommends regular meals throughout the day, including protein with every meal. Try to eat a wide variety of foods, including plenty of oily fish such as sardines. Include wholegrain cereals, grains, pulses, fruit and legumes – all of which are primary sources of energy.

Eat at least five portions of vegetables and fruit every day, and avoid foods containing lots of sugar such as cakes, sweets and puddings – sugar upsets the body’s blood sugar levels and can trigger mood swings.

YOGA

The practice originated thousands of years ago in India. A series of postures known as ‘asanas’ vary hugely according to the style of yoga and the practitioner’s health. In addition to the physical benefits, all work to promote relaxation through proper breathing.

Many Westerners first come to yoga for physical reasons: to become fitter and leaner, perhaps, or to help a nagging back problem. Benefits include: increased strength, healthier lungs and heart, lower blood pressure, improved digestion, sounder sleep, and a stronger immune system.

However, yoga’s emphasis on bringing body and mind together through the breath is at least as important as the pursuit of a toned torso.

The rewards include: lower levels of anxiety and depression; a more stable mood; a better memory; and increased levels of self-acceptance, awareness and tolerance.

One of the key aspects of yoga is focusing on the present moment without distraction. Many of us spend our lives worrying, or thinking, about the past or the future, with little awareness of what is happening in the present time. Yoga encourages us to cut through our mental chatter and regain a sense of the present.

Breathing exercises are another key part of yoga – breathing slowly and deeply is one of the best ways to de-stress and relax.

MEDITATION

There are plenty of misconceptions about meditation, but in fact the practice is quite simple, though challenging. In a similar way to yoga, meditation helps to focus and calm the mind. Meditation can be defined as ‘a state of concentrated awareness’ – this can be on the breath, a sound or an object.

Focus is turned inward so that the meditator grows used to watching the mind instead of becoming involved with the obsessional thought-processes that can rule us. It is fundamentally a simple practice, requiring nothing but patience and focus.

The benefits of meditation can be huge – and include a calmer mind, lower stress levels and relief from depression and anxiety. Among the physical rewards are lower blood pressure and heart rate.

POSITIVE THINKING

Cultivating positive thinking – a hugely beneficial technique that takes time and effort to perfect – is another coping mechanism to manage stress.

UK-based physiologist, coach and author Alyssa Abbey (see www.livewithenergy.com) works with people and organisations to help boost wellbeing, positivity and energy levels. Abbey says negative thinking has a highly detrimental effect on mind, body and spirit, and points out that research is increasingly drawing a link between emotions, thought and health.

She explains: “Our self-esteem is made of our thoughts and beliefs about ourselves and our abilities. It’s about seeing opportunities instead of problems, good features and positive qualities instead of your not-so-wonderful points. Remember to take account of your successes and achievements and see how far you’ve come in your life.”

Positive affirmations can be a powerful reminder of this. It could be as simple as reminding yourself of how your thoughts are influencing your moods, and whether they are helping you to move forward. If they are not, that is a sign that your thinking patterns could be improved.

EXERCISE &TIME OUTDOORS

As we have evolved as a human race, our time spent outside has diminished. Spending time outside, preferably in an uncrowded place such as a beach (and we’re blessed with an abundance of these here in the Caribbean!), where there’s plenty of unspoilt nature, is invaluable to our wellbeing.

It helps us regain perspective and boosts our mood. Outside time can be especially beneficial when combined with physical exercise: brisk walking, cycling or swimming are natural mood-boosters, providing distraction and focus.

Exercise is a natural mood-booster, and helps us to relax. A study at Concordia University in Montreal found that almost all the participants reported improvement in mood after exercising. Those who felt the worst prior to exercising reported the greatest improvements.

Even moderately-paced walking can make a difference when done regularly; it is not necessary to run ten miles, or be very fit. Finding time to spend half an hour outside, paying mindful attention to your surroundings, is a simple, and effective tonic to everyday stress.