1. DEEP BREATHE

Often when stressed, you hold your breath or revert to very shallow breathing. Taking long deep breaths will oxygenate your brain and reduce anxiety.

2. REDUCE YOUR INTAKE OF REFINED CARBOHYDRATES

Sugar and refine carbohydrates (white rice, bread, cakes, biscuits) elevate your blood glucose levels, causing feelings of lethargy.

Increase your consumption of protein, whole grains, water, oily fish and fruits and vegetables.  Eat regular meals (every 3.5 hours) to help balance your blood glucose levels.

3. SLOW DOWN YOUR EATING

Digestion starts in the mouth. When you eat quickly, it causes undigested proteins to enter the gut lumen, which then leads to feelings of stomach bloating, indigestion and impaired absorption of nutrients from food.  Your body therefore functions sub-optimally, a stress.

Also avoid watching television or multi-tasking when you eat, this promotes over eating and weight gain.

4. STRETCH

Stretching or yoga stimulates your para-sympathetic nervous system (part of your body’s autonomic nervous response that serves to slow down the heart rate). This serves to reduce the body’s stress level.

5. TAKE TIME OUT

Etch out ‘me’ time. Treat yourself each week (massage, yoga class, lie in, or…)

Take a walk after work (review your day, be grateful of your accomplishments)

6. MAKE A LIST

Time management gurus suggest working from a list. This helps you maintain perspective and squash feelings of overwhelm. The key is to create your list with tasks that are tied to your main values. If your aim is to lose weight, do something each day that drives you towards that goal.