A neuroscientist’s guide to beating stress and burnout

What really lowers your stress levels? An expert reveals her top tips, from writing a journal to taking probiotics and mushroom powder…

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Stress is a normal part of life that can become overwhelming as a result of work, relationship or money worries. However, there are habits we can build into our day to combat it and even ones we can practise during non-stressful periods to make us more resilient when under pressure.
As a neuroscientist, I’ve considered the evidence over the last few years and incorporated around a dozen daily activities into my routine to help me cope with stress. There are also bonus practices that I reserve for particularly stressful times.
There are benefits in starting any of these habits today – even if you’ve never done them before. They will help with your stress levels but they’re not prescriptive and you don’t have to do them every day to see improvements.
The first thing I do when I wake up in the morning – before I even have time to think what time it is or what I have to do today – is give gratitude for 10 things that went well the day before, such as a work meeting that went well or the healthy foods I ate, and 10 things I’m looking forward to for the coming day, such as an event or a call with a friend.
The reason for this is that, in the spectrum of human emotions, you’re either in survival mode – fear, anger, disgust, shame and sadness – or attachment mode, which stimulates feelings of love, trust, joy and excitement. Survival emotions correlate with the stress hormone cortisol, while attachment emotions correlate with the bonding hormone oxytocin. 
Studies suggest that by going immediately to gratitude, I’m starting my day in an oxytocin state and pushing the balance away from potential stress.
I practise deep breathing for 10 minutes, first thing in the morning while I’m still in bed. I breathe in slowly for as long as I can, hold it for a little bit and then breathe out slowly.
There are lots of techniques for deep breathing, whether it’s box breathing (inhaling, holding your breath, exhaling and holding your breath, each for a count of four) or 4-7-8 breathing (breathing in for a count of four, holding your breath for a count of seven, then exhaling through your mouth while making a “whoosh” sound for a count of eight).
While you can practise deep breathing at any point, doing it early means you’re more likely to focus on your breath throughout the day and less likely to take shallow breaths while reading emails and in meetings. Also, don’t try to combine deep breathing practice with any other activities, such as doing the dishes – you should solely pay attention to your breathing.
There’s a lot of research on the benefits of breathwork and, when we’re stressed, we tend to take shallow breaths or hold our breath without realising it. Conversely, deep breathing helps the mind reach a calmer state.
Taking a probiotic is really important because of the gut-brain connection – the complex system of nerve cells and chemicals that connect these two parts of the body.
This link means that, if you’re stressed, your gut will likely be out of sorts. Likewise, problems with your digestion will have a negative impact on your brain.
Probiotics can make this dynamic healthier, as they contain a mix of live bacteria and yeasts that are thought to help restore the natural balance of bacteria in your gut. They can be taken in the form of liquids, powders or capsules.
Having a probiotic is really important – it’s obviously good for your gut but also for your brain.
I have a little ritual for when I first get up, which is either making a cup of tea or a matcha latte, before looking at my phone. It’s a mindful moment at the start of the day.
Rituals can enhance performance by reducing anxiety, increasing engagement, fostering social bonding, providing predictability in uncertain situations and preparing people cognitively and emotionally.
I add functional mushroom powders to whichever beverage I make. 
These powders contain active ingredients that trigger an adaptogenic response, which means they help your body better respond to stress and anxiety.
It is thought that they reduce cortisol levels and build up your resilience over time. 
I add two to three handfuls of magnesium salts into my daily bath.
This mineral helps the body deal with stress but is also rapidly depleted by stress, so we need more. You can’t really eat enough magnesium-rich foods – such as nuts, seeds and leafy greens – to replenish it. You have to supplement it and the best way to do that is through your skin.
I use magnesium bath flakes but there are also sprays and gels. Oral options, such as tablets and capsules, may not be as effective.
On top of adding magnesium to your bath, there’s something about the act of bathing itself that is relaxing. It induces oxytocin, a hormone that promotes positive feelings and can induce anti-stress effects such as the reduction of blood pressure and cortisol levels.
I structure my day around going to sleep and waking up at regular times every day within a one hour window.
We don’t know why that’s better for you than just getting eight hours of sleep each night, but it is. So I concentrate on maintaining regular sleep and wake times, as well as length and quality of sleep. I also ensure that I sleep in a room that is cool, dark and quiet. I use an eye mask every night and, if I’m travelling, I’ll use earplugs as well.
This is all important because, when you sleep, the glymphatic system (a waste clearance pathway in the brain) flushes out toxins that build up in the brain through natural wear and tear, but also because of stress. 
That process takes seven to eight hours so, ideally, you need to be in bed for eight to nine hours. While the ideal length of sleep will vary from person to person, for the majority of the population it is eight hours and 15 minutes.
I use a pillow spray every night that contains essential oils such as lavender, chamomile, rose and frankincense, which has a calming effect.
It stimulates the olfactory system (sense of smell), is relaxing and provides another way to tell my brain that it’s time to sleep.
Stress is pro-inflammatory, which means it causes inflammation throughout the brain/body system.
An inflamed system becomes dehydrated, so when people are stressed they’re much more likely to have dry skin. In extreme cases, you can also get frizzy hair and cracked nails but usually it shows up on the skin first.
Staying hydrated is a way of not allowing that process to wreak its effects. If you feel like you have a dry mouth, you’re already way more dehydrated than you should be. Every day, people should aim to drink around half a litre for every 15 kg of body weight and more if they drink caffeine or alcohol, or if they exercise heavily enough to sweat a lot.
I recommend yoga, especially Yin Yoga which involves holding poses for three to five minutes.
It employs restorative poses that you stay in for longer to target and stretch deep connective tissue, with a focus on deep breathing. This is excellent for stress reduction.
Studies show that women who do yoga three times a week for a total of 90 minutes have reduced stress levels compared to women of the same age who do not.
I regularly practise mindfulness techniques, including chanting, mantras and tapping, which is a powerful way of relieving stress. It involves tapping your fingertips on meridian points (areas of the body that energy flows through, according to traditional Chinese medicine). It’s a somatic (body-based) therapy and can help ease stress.
I listen to Buddhist chanting on YouTube and have it on in the background when I’m getting ready in the morning.
I also say mantras out loud, or think them to myself, such as “I give myself peace” or “I am calm and in control.” These are phrases that challenge a negative thought or help with confidence. I find that it really changes how I’m feeling quite quickly – moving me from a stress or fear state to a bonding or trusting state.
I eat in a brain-friendly way to boost my overall health and keep my stress levels in check. I believe that, if it’s going to be good for my brain, then it’s going to be good for my skin, cardiovascular system and gut as well. 
Because the brain is mostly made up of water and fat, to support it I eat hydrating foods (such as melon, cucumber, salads) and food with healthy fats (including olive oil, avocado, eggs, nuts and seeds).
I also try to eat 30 different plant plants a week. This provides the essential nutrients, micro-nutrients, hydration and antioxidants we need to remain resilient.
As it’s beneficial for the brain to eat dark foods, I have lots of blueberries, purple sprouting broccoli, purple asparagus and black beans which have lots of high potency antioxidants called anthocyanins. 
It’s also important for people to eat enough protein and carbohydrates to make the neurotransmitters that contribute to our mood and resilience.
I try to eat at least one fermented food every day – either kimchi, sauerkraut, kefir or kombucha. These contain probiotics that are really good for your gut and have a knock-on effect on your brain.
High intensity exercise spikes your cortisol levels. If you’re already stressed and think a really fast run or intense weight training will help, it could actually be counterproductive.
Instead, stressed people would benefit from more gentle exercise. That could be a casual game of tennis, a long walk or a light jog.
Being sedentary is up there with being lonely for stress levels. Make sure that you move around enough during the day, whether it’s hitting 5,000 or 10,000 steps or taking time to go for a walk that isn’t just about getting from A to B – but actually a walk for enjoyment’s sake.
There’s so much evidence about the mental health and longevity benefits of time in nature.
We know that trees, specifically pines, cedars and cypresses, release compounds called phytoncides, that trigger the release of immune system-boosting natural killer cells.
This can help to stave off diseases, which, if we’re very stressed and triggering high levels of cortisol in our bodies, we might not be able to fight off.
Exposure to nature in a park or forest walk, where trees are more abundant, is best but even 20 minutes in the garden can be beneficial.
Journalling is a great way of downloading your emotions. If negative thinking is going round and round in your head with no outlet, stress just builds up.
If you can write it into a journal – or talk about it to a therapist or a friend – it actually gets the emotion out of your brain-body system. It’s a similar mechanism to exercise, which sweats cortisol from our system.
I used to journal every day but now I just do it when I’ve got something important to write out or think about.
Finding a purpose that transcends yourself is great for your mental health.
It shouldn’t be a job or something we’re paid for. It could be volunteering or giving free advice. It can be anything that gives you the sense that you’ve contributed something.
For example, I’m a trustee for the Lady Garden Foundation, which educates and breaks taboos around women’s health and I have volunteered in old age homes.
It gives you perspective on the bigger picture and takes your mind away from focusing on your own problems. It can also contribute to gratitude. Acts of kindness, both planned and random, benefit our mental health.
Massage or reflexology (a technique that applies pressure to the hands or feet to stimulate energy pathways in the body) can be really stress-reducing.
These forms of physical touch increase levels of the bonding hormone oxytocin. It’s similar to getting a cuddle, but where loneliness is an issue, these therapies are great because they don’t require a friend or partner and can be a good occasional treat to help lower stress levels.
Creating or experiencing something that’s to do with beauty and creativity can reduce stress and benefit our brains.
This will be different for everyone but can include listening to music, dancing around the living room, painting or going to an art gallery. Neuroaesthetics research has found that these activities reduce the biological response to stress by bringing down cortisol levels and heart rate.
Cold showering or cold bathing for 15 to 60 seconds is really good for building resilience. I do it once or twice a week at the start of my shower, which then warms up.
Always follow it by warming up and don’t try cold water therapy if you’re currently stressed. It’s something to do when your mental health is good to boost it further.
There are also studies that found cold exposure can reduce the number of sick days people take.
The supplements ashwagandha and rhodiola are important to be aware of if you are stressed. They work by provoking a stress response in the body to help build resilience to stress.
Like mushroom powders, they are adaptogenic, which is thought to help the body cope with stress.
However, people shouldn’t take these supplements if they are currently stressed. Instead, it can be taken in the run-up to a stressful period, such as a busy time at work, to boost resilience in advance.
Please note: Functional mushroom powder, ashwagandha and rhodiola can have side effects. If you have a health condition, check with your GP or pharmacist if they are suitable for you.
As told to Emily Craig
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