We understand the importance of good mental health and wellbeing when it comes to achieving your goals. Whether it's exam deadlines, job interviews or just one of those hectic days, it can all contribute to our overall stress levels. We have compiled some easy and fun methods that can help you in reducing this not so welcome feeling.
By Elsa Tatam. Published 01 November 2021. Last updated 3 December 2024.
Take a break
When something is causing us stress it’s natural to dwell on it and start overthinking in order to find a solution. However, sometimes the best way to overcome the problem is to separate ourselves from the situation, get some headspace and return to the problem with a fresh mindset.
When focusing on one thing for too long your concentration and productivity are lowered. According to Cornell University, research shows that taking short but purposeful breaks from studying to refresh your brain and body will increase your energy, productivity, and your ability to concentrate. So, take a break, go for a walk and spend time with friends and you’ll see your productivity bounce back and your mood brighten.
Take a step away from the world
To recharge your batteries and truly unwind it’s important to have time alone. Research shows that people who are comfortable with time alone experience increased happiness, better stress management, greater life satisfaction and lower rates of depression. By recharging your social battery you’ll enjoy the time with your peers when you do see them and will get more from other areas in your life as you will have more vigour than perhaps you would have done otherwise.
Indulge in your hobbies
It’s easy to hyper-fixate on the problem when feeling stressed and then neglect doing the small things we enjoy.
We all know the importance of taking a break but be sure to also make time for your hobbies. Doing small things that we enjoy allows us to practise gratitude and generally improve our mood.
Taking time can be challenging when managing a busy schedule but these activities give us something motivating or relaxing to enjoy at the end of a long day. It doesn’t have to be anything exciting, it could be painting, going to the gym, watching your favourite TV series, or even cooking your favourite meal for dinner – it's important to make just a little bit of time and put yourself first.
Focus on your breathing
This one might sound obvious but taking a few moments to focus on our breathing reduces blood pressure and allows a greater flow of oxygen to the brain, leaving us feeling much more relaxed.
While stress is a mental feeling, it has physical roots. When we're stressed, the body releases the stress hormone cortisol keeping us on high alert and our body tenses up as a result. When we focus on our breathing, we lose some of this tension and our mind feels revitalised.
There are many breathing techniques to alleviate stress such as the 5-4-3-2-1 method. Focus on something you can see, something you can touch, something you can hear and something you can taste. In between each observation, you inhale and count to five, then exhale deeply. This is known as a grounding technique and helps bring you back to the present moment when your mind becomes overwhelmed by stress.
Embrace a health kick
Having a balanced diet and exercise routine is one of the most powerful ways to keep us on track and maintain a healthy body and mind.
This doesn’t mean you need to have an intensive workout routine or complicated diet plan; it just means stripping it back to the basics. Make sure you reserve some time each day to exercise, whether you prefer running, yoga, going to the gym or just a leisurely walk. Exercising stimulates the release of dopamine and endorphins, improving mood and reducing feelings of stress instantly.
Power walk
Often coined the ‘Hot Girl Walk’ on TikTok, this is a simple and cheap way to feel more relaxed after a long day sitting in front of your laptop. All you need is music, a drink of your choosing, and a pair of comfortable shoes. With your playlist in hand, you just go on a walk until you reach 10,000 steps, allowing your mind to completely drift and get lost in your own thoughts. However, if you feel as though music won’t calm your headspace, you could perhaps listen to a podcast, audiobook, or even a meditation guide. Between the fresh air, a small treat in the form of your favourite drink and a goal of 10,000 steps, this has been reviewed by thousands on TikTok as ‘the best stress relief at the end of the day’.
Puppy yoga
With the name leaving little to the imagination, puppy yoga classes involve puppies exploring the yoga studio and participants as you try out different poses. Yoga has been proven to help improve muscle movement, boost blood flow and get your brain active, resulting in a decrease in your stress levels and enhancing your wellbeing. Now, add puppies to the yoga equation. Puppies can only have a positive impact as they can boost your serotonin and dopamine, calming and relaxing you whilst putting a smile on your face.
Adult soft play centres
There is nothing like tapping into your inner child to release stress, and what made your weekend infinitely better as a child? Soft play centres. However, the fun needn’t stop just because you are grown up as there are now adult soft play centres across the UK. Often selling food and drink and offering the option to hire it out for your group, this is a great way to feel like a kid again whilst enjoying a few of the perks of adulthood.
A few we love are:
Kinetic sensory sand
Sensory sand is an interactive form of Autonomous Sensory Meridian Response (or ASMR), known for physiological responses such as lowering heart rate and promoting an intense feeling of relaxation. It’s a specific type of sand that is soft and crumbly, but also holds its shape when squeezed or pressed. Kinetic sand bends and cuts in a way that is entirely different from the sand you might find on the beach. Instead, the sand has a velvety smooth texture that feels nice between your fingers as you move and mould it (and bonus…there’s no mess).
Keep an eye on screen time
It’s incredibly tempting after a long day of using all your brain power to use your computer or phone before bed. However, studies have shown that these devices interfere with sleep by suppressing the production of melatonin, a natural hormone released in the evening to help you feel tired and ready for sleep. Sutter Health found in a study that just two or more hours of screen time in the evening can seriously disrupt the melatonin surge needed to fall asleep. Consider turning off all electronic devices at least one hour before sleep, at a minimum. Instead, try reading a book, meditating or listening to calming music.
Make a separate workspace (where possible)
To help your brain switch off when you’re relaxing, your workspace should ideally be separate from the area you relax in. When these places merge, it could be difficult to complete tasks as you may want to relax, alternatively, it might be hard to switch off as you’ll be looking at your work in the corner. Having a separate space to work helps ensure your mental associations with these places are distinct and unconnected. If you do not have the space for a separate workspace at home, do you have somewhere you can go to separate studying from resting, perhaps the library or a café? If you’re not able to go anywhere, perhaps try “turning the room over” when you finish work – for example putting your laptop/work supplies out of sight or doing a quick clean of your workspace.
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