It’s considered the health epidemic of our times and affects one in nine people*.

If left unchecked, it can cause migraines, nausea and hair loss and increase the risk of stroke, heart attack and dementia.

And yet, in modern society, stress is often downplayed or ignored. Some people even boast about it (there’s a term for telling everyone how stressed you are; it’s called ‘stress bragging’).

But stress is not a badge of honour. If you suffer from it, it’s important to act.

As well as reducing your exposure to trigger factors, there are some simple activities that could help. 

As it is International Stress Awareness Week from 4 to 8 November, let’s look at three of them.

Chew gum

You often see top-flight football managers madly chewing gum when they watch their team from the sidelines. (Sir Alex Ferguson was a relentless gum-chewer.)

Why do they do this? Are football managers self-conscious about having bad breath? Actually, research shows that chewing gum can reduce stress. 

An American Institute of Stress study found that chewing gum improves function and concentration (two things that can suffer when you’re feeling stressed).

The repetitive motion of chewing is also an antidote to jaw clenching and teeth grinding (common habits among those who are stressed).

Take the dog for a walk 

Studies** show that stroking a dog for ten minutes significantly reduces a person’s level of the stress hormone cortisol. We also know that exercise and being in nature lower blood pressure and release feel-good endorphins.

So, why not combine these mood-boosting activities by going for a dog walk in a park or woods near you? If you don’t have a pooch, borrow a friend’s and stretch your legs in beautiful surroundings – you’ll feel all the better for it.

Breath management

When we’re stressed, our breathing gets faster and shallower, meaning less oxygen enters our bodies. This can make us feel dizzy, foggy, tense – and even more stressed.

Try this exercise recommended by the British Heart Foundation to counteract shallow breathing. 

Breathe in for four seconds (expand your belly as you do this), hold it for four seconds and then exhale for four seconds. 

Focus solely on your breath, and don’t let other thoughts crowd in. Spend a few minutes doing this every day (you can be either sitting or lying down) to centre yourself.

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* CIPHR

** Washington State University