On this page I share some simple, quick, techniques from my stress and anxiety toolbox. Each technique can be applied in under 7 minutes and many in just 2 minutes. I also share some thoughts, observations and tips.


 

You can't be anxious when you're living in the moment. The NOW Game takes you out of your head and reminds you to pay attention to, and sense, what's around you in the NOW.

 

 

In this video I talk about the benefits of brisk walking for managing stress. Like any other cardiovascular exercise, brisk walking can help to burn off stress hormones  and boosts feel-good endorphins which improve mood. So whether it’s a slow stroll in the park with friends or a brisk power-walk around the neighbourhood, I recommend make walking a part of your daily routine to reduce stress and promote good feelings.

The UK NHS Guidelines recommend that to stay healthy, adults aged 19-64 should try to be active daily and should do at least 150 minutes of moderate aerobic activity such as fast walking every week (in the video I say 3 x20 minutes/week when I meant to say 3 x60 minutes/week - doh!)

This breathing exercise is a natural tranquilizer for the nervous system. It becomes more effective with practice. Start off with just 4 sequences of 4-7-8 and then if you wish you can extend it to 8 repetitions. Practice at least twice a day. Use it whenever you need relief from stress or anxiety. It's also great for helping you get to sleep at night.

 

In this video I discuss the danger in telling ourselves and others that we're stressed when we're not. Saying "I'm stressed" or words to the same effect has become a habit for many people. However, if at a subconscious level you believe stress is harmful or bad, you may be triggering the fight or flight response every time you say or think "I'm stressed." So the statement becomes a self-fulfilling prophecy.