I usually relax in the evenings with a glass of wine and my feet up on the sofa

Many people do this at the end of a hard day. But you should know that alcohol is deceptive in its apparent ability to help you to unwind. Over time you will need more to achieve the same effect, and since it is a natural depressant, it’s unlikely to improve your mood in the long term.

Try replacing alcohol with a milky drink. Milk protein provides the essential amino acid tryptophan and the brain converts this into serotonin, the soothing, sleep-inducing brain chemical. Researchers from Oxford University’s department of psychiatry have found that when people are deprived of dietary tryptophan, their stress levels rise. Pasta, bread, rice and popcorn also stimulate the production of serotonin and may help you to chill out.

I work through my lunch break and don't have time to switch off all day

Even if it’s for only ten minutes in your lunch break, leave the office and get outside for a walk. Researchers at Washington University say that even this small amount of exercise reduces stress levels significantly.

Other studies have suggested that the sound of birdsong or the smell of freshly-cut grass can induce relaxation. Having a houseplant in your office can have a similarly beneficial effect; researchers have found that placing peace lilies on their desks seemed to help to reduce stress.

I feel like a coiled spring — the slightest thing gets me more and more wound up

Try dabbing some essential oils (the concentrated liquid extracted from flowers and plants) on your temples, neck or wrists. A paper published in the Journal of Clinical Psychiatry showed that lemon balm and lavender oils had a significant calming effect. But remember to check that the oil has been diluted with a base oil (such as sweet almond), as essential oils can be an irritant when applied directly to the skin.

There are some less orthodox ways of dealing with moments of acute stress. You might want to try sniffing your armpit. American researchers have found that the smell of sweat helps to reduce feelings of tension, although they have no idea why.

Or get a pet. There’s research showing that stroking an animal reduces stress levels. Some Tokyo employers allow time out for their workers to stroke cats.

There seems no escape from the stresses of life

Everyone needs a bolthole. If you’re not lucky enough to have a cottage in the middle of nowhere, visiting a museum or an art gallery can help you to feel that you’ve left life’s humdrum stresses behind for a while. Researchers at the University of Queensland suggest that these “informal learning environments” help people to overcome stress as successfully as a walk in the park. Even if you’re not a believer, don’t discount the benefits of stepping into the peace of a church.

Everything always seems out of control

Research shows that an “out of control” feeling is one of the main contributors to stress. The key is to regain some balance between work and leisure.

First thing each morning, try writing a list of what has to be done that day — be ruthless in keeping the list to a minimum. It can help you assert control. Similarly, try calculating how much time you spend working, and how much time you spend relaxing. Then calculate what you would like that ratio to become and set out strategies for achieving it.

TRY THIS...

If you want to gauge your stress levels, try this five-second test. Put your fingers to your neck. If they feel cold against your skin, you’re probably stressed . . . unless you’re sitting in a freezing room.

If they feel more or less the same temperature as your neck, close your eyes and think of something stressful — a forthcoming presentation perhaps. Three minutes of that, and then see if your hands feel cold to the neck.

Cold hands are a common symptom of stress. Blood rushes from your extremities and into your muscles when adrenalin flows, preparing you to take flight.

If cold hands seem to be a good indicator for you, use them to monitor and control stress levels. If your hands are cold, go for a quick walk, or do a meditation exercise.

Other stress symptoms include: pounding heart, needing to go to the toilet more often, feeling sick, dry mouth, odd aches and pains, loss of appetite, tearfulness, forgetfulness, no energy.

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