9 scientifically proven tips to beat stress

Forget taking a chill pill, these science-backed techniques will help you protect your body and your brain from the daily grind.

Take control

“Perceiving that we have control over what might happen is a very important way for us to be able to deal with demanding situations,” says Prof Marc Jones, a stress and emotions expert. “People often go into job interviews thinking they don’t know what they’re going to be asked, they don’t know what they’re going to say.

Research shows that this mental ‘reframing’ can genuinely help people’s performance under stress. Jones’s team at Staffordshire University found that the way a climbing task was verbally described to participants significantly changed how they approached the challenge: they did much better if it was made explicit that they had control of the situation.

Calculate the odds

There are other techniques we can use to help improve our mindset when we get stressed. For example, Frank Ghinassi, associate professor of psychiatry at the University of Pittsburgh, recommends everyday tips such as calculating probabilities of things actually going wrong instead of ‘catastrophising’.

Snack on fruit and nuts

Snacking on some fruit and nuts on stressy days may reduce stress and its damaging effects on the body. Recent tests have indicated that blueberries help counter the effects of PTSD in animals. And walnuts seem to prepare the body for stress, according to American researchers.

Jump on your bike

It’s boring but true: exercise reduces stress. This year, Canadian researchers reported that those who cycle to work display far lower levels of stress within the first 45 minutes of work than those who commute by car or public transport.

Have a cup of tea

It’s the classic British response to a crisis: “Would you like a cup of tea?”. And there is some evidence suggesting it provides more than a psychological boost.

Walk in the woods

People who live in more natural environments tend to have lower levels of cortisol and fewer signs of chronic stress. Even if you live in the city, just getting out in the countryside can help.

Get hitched

Studies have found that stress gets worse if you’re lonely. Engaging with other people, particularly loved ones, buffers stress and helps you break out of a personal perspective.

Eat prebiotics

Prebiotics are compounds that promote the growth of good bacteria in the gut. Foods high in prebiotics include Jerusalem artichokes, chicory, garlic, leeks, onions, asparagus, bananas and whole wheat.

Play video games

There is evidence that playing video games can help reduce stress, which flies in the face of those who blame all our ills on screens.

Source: http://www.sciencefocus.com/article/human-body/how-beat-stress-science-tips