5 evidence-backed ways to manage stress

If you feel like your stress levels are frequently soaring, there are things you can do to feel calmer and help keep your cortisol levels in check.

1 Start your day with 30 minutes of exercise.

Research suggests this can make it easier to cope with stressful events you encounter during the day, thanks to the way physical activity alters networks in the brain that regulate emotions, for an extended period.

2 Spend time in nature

According to a US study, just 10 minutes of green time a day is enough to reduce the impact of mental stress. And don’t worry if you don’t have a forest or nature reserve nearby – simply sitting on a patch of grass or under a tree will do the trick.

3 Meditate for a few minutes

Results of an Australian study show that using a meditation app not only reduces stress levels, it only takes 10 minutes of meditation a few times a week to see results.

4 Practise gratitude

Research shows it’s a habit that has a positive impact on stress levels, and may even lead to 23 per cent lower levels of cortisol. It can be as simple as writing down a few things you’re grateful for, daily or weekly.

5 Take a cold plunge

It’s been trending for a while, but research shows that being immersed in cold water may cause cortisol levels to fall. It’s not for everyone though, especially not anyone with a heart condition.