WHAT IS STRESS. The result of this can have an effect on your physical health and can also change your behavior in the following ways:

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1 STRESS We live in an increasingly stressful world. Pressures of work, family, finance and relationships can take their toll and it can be hard to find time to destress and unwind. Health guru Tiffiny Hall visits and a stressed out young family and offers them some simple tips on how to unwind on the go, in the home.

2 WHAT IS STRESS When you are stressed, your body switches to fight or flight mode. It releases hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action. The result of this can have an effect on your physical health and can also change your behavior in the following ways: Headache Muscle tension or pain Chest pain Fatigue Change in sex drive Stomach upset Sleep problems Anxiety Restlessness Lack of motivation or focus Feeling overwhelmed Irritability or anger Sadness or depression Overeating or undereating Angry outbursts Drug or alcohol abuse Tobacco use Social withdrawal Exercising less often

3 MINDFULNESS AS MEDITATION Often you don t have time to do sit down and do regular meditations, but you can incorporate mindfulness in your everyday activities. This is called meditation in action. It s not about sitting still in a quiet place and meditating, it s about focusing on the here and now with everyday activities or chores like: Showering Cooking Cleaning Shopping Waiting for things like coffee, the traffic lights or at the supermarket. For quick on the spot stress relief, aim to engage one or more of your senses - sight, sound, smell, touch or movement. Squeeze your thumb and forefinger together, take deep breaths, focus on soap and water by washing a glass in the sink, massage your hands with moisturiser and deeply inhale the fragrance. BREATHING Your breathing rate and patterns change with stress. When you are anxious, it will change to short shallow breaths, which disrupts the balance of gases in the body. However breathing is something we have the ability to deliberately change, so mimicking the breathing patterns of a relaxed person can make you just that - relaxed. This can be as simple as breathing through your nose in a slow, even and gentle way. Try placing your hand on your stomach, which will make you more mindful of your breathing. Then breathe in deeply for five seconds through your nose and then exhale for five seconds. Repeat until you feel calm.

4 TAPPING Tapping stimulates meridian points or pressure points and is a convenient and effective way to relax. Using the principles of acupuncture or acupressure, stimulating the muscles, ligaments, tendons and nerves in specific areas of the body can prompt feelings of peace, tranquility and euphoria. Take two fingers and lightly tap meridian points in your body. These are between your eyes on your forehead, temples, under your eye, under your nose on top of your lip, collarbone, on your side under your arm and your inner wrist. SUGAR AND STRESS According to the charity Food For The Brain - a group of doctors, scientists, nutritionists, psychiatrists and psychologists promoting the link between food and mental health - there is a correlation between behavioural changes and blood sugar levels. Often the single biggest factor in people suffering things like mood swings, depression and anxiety, is a poor balance in their blood sugar. Then when you re stressed, your body releases a hormone called Cortisol. This hormone can make you crave comfort foods, high in sugar and fat, leading to further blood sugar changes. It s a vicious cycle. So when you feel stressed try not to reach for sugary foods, instead try: Berries: These fruits are full of fiber and vitamin C. Fiber helps regulate blood sugar levels and vitamin C helps your body deal with stress.

5 Turkey: Contains L-tryptophan, an amino acid that releases the feel-good hormone serotonin. Nuts: They boost battered immune systems and are full of B vitamins to help lower stress. Keep it to a handful a day because of the fat content of nuts. If you have to shell the nuts, like pistachios, even better. Doing something repetitive with your hands and doing them with rhythmic moves can help you relax. Avocados: These are rich in glutathione, that blocks intestinal absorption of certain fats that cause oxidative damage, and also contain lutein, beta-carotene, vitamin E, and B vitamins.