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Healthy eating can help you cope more effectively with stress.

Try to eat a balanced diet including plant foods like wholegrains, fruits, vegetables and legumes, choose protein (e.g. chicken, fish, eggs, legumes) and healthy fats - like salmon, nuts, seeds and olives.

Although alcohol is often seen as a way to relax and cope with stress, it can worsen stress by negatively affecting mental health and sleep.

Sometimes you may want turn to unhealthy food when feeling stressed but try to avoid too many high sugar, salty or fatty foods because they may impact your mental health in the long term. 

Need snack inspiration? Check out these recipes:

Food is a great way to connect with the people who make you feel good.

Engaging in an activity you enjoy, such as cooking, can promote relaxation. Performing repetitive tasks like stirring or kneading with your hands can help relieve stress.

Growing your own food is a great way to feel more connected to what you eat, stay active, and unwind.

Mindful eating may help to reduce stress by focusing your attention on every mouthful, helping you slow down and enjoy your meal. It can also support better digestion.

Different breathing techniques can promote relaxation, helping you to transition from shallow chest breathing to deeper abdominal breathing.

Controlled deep breathing activates the parasympathetic nervous system, which helps to switch off the ‘fight or flight’ response.

Remember, stress is often triggered by your body’s response to a problem or danger, and you need to let it know when to ease off on the stress response.

Mindfulness is about being present in the moment and can help you to feel calmer, sleep better, and find joy in simple moments.

Try a quick body scan to check in on how you feel by guiding your attention through different body parts.

Mindfulness doesn’t have to involve meditating or sitting still. You can practice it through movement, like yoga, or by tuning into your senses while walking.

You can also find mindful moments in daily activities like washing the dishes or waiting for the train to arrive, by being fully present in each action. Focus on what you see, hear, and feel.

Self-care doesn’t have to be elaborate. It’s simply about doing something for yourself that helps restore your energy levels to help you deal with life’s demands.

Try to adopt a daily self-soothing practice like spending 10–30 minutes outside in nature, which can lower stress levels and help you feel calmer.

Head out to your local park, look up at the sky in your garden, spot some wildlife, or find a repetitive activity like knitting.

At work, maintain balance by booking in leave days, take regular breaks throughout the day, have a quick stretch, and dedicate some time for yourself after work.

Connecting with others can release hormones that help ease stress when you feel anxious or uncertain.

Try to spend time with people who make you laugh and make you feel good about yourself.  

Reflect on how incorporating enjoyable mindful activities has impacted your overall stress.

Reflect on how doing the activity with someone impacted your mood and stress levels.

Schedule these activities into your routine to help boost your mental wellbeing.