On my travels trying to source good stress hacks for kids and hacks to aid better sleep, it occurred to me that an adults-only lost or stress relievers might be a good idea.
Don’t get me wrong, this isn’t a salacious list of naughty things to try, more a list of things that we wouldn’t encourage the younger generation to do or that we might struggle to get them to understand and do well. Saying that, you might find something here they can safely try, so use your own discretion. This is just a list of ideas, it’s up to you how you use them.
As with all my stress hacks, this is rarely a ‘one-size-fits-all’ solution, so some trial and error might be needed. However, at its core, the COPE campaign is all about distracting yourself from stressful situations while you wait for more robust support to kick in. Therefore, by definition, trying and failing is still a distraction from the worry you are trying to evade, so it’s worth persevering to find something you enjoy.
Don’t forget, for mental health support I have a dedicated mental health and suicide prevention support page on this website filled with websites to try, online chats to connect with and phone numbers to dial. If you are at all concerned aboiut the mental well-being of yourself or a child you care for then try those organisations or, better still, speak to your GP or local NHS mental health service.
These stress hacks are short-term fixes, but the COPE Campaign page has information on Creative Coping Strategies that can be deployed long-term for more difficult periods, again, in line with official support from the NHS and other organisations.
Below is a list of ideas with an overview of how they work, any top tips to use them even more successfully, and my personal star rating of their efficacy. See if you can find something that keeps you busy while you wait for help.
| Title | Description | Star rating out of 5⭐ |
| 1. Hand mudras | In yoga, mudrās are hand gestures used in conjunction with yogic breathing exercises and are generally done while seated. | ⭐⭐⭐⭐ |
| 2. Body scan | Recent studies have found that completing a daily 20 minutes body scan can help reduce mental and physical stresses. Put simply, a body scan is a dedicated 20 minutes where you mentally feel every section of your being one by one, and try to stay focussed on the task at hand while also breathing deeply. Very well mind has a guide that’s useful for first timers https://www.verywellmind.com/body-scan-meditation-why-and-how-314478 | ⭐⭐⭐⭐⭐ |
| 3. Aromatherapy | Whether you use insence, sprays, wax melts or oil burners, the use of smells to reduce stress can work away in the background while we get on with out day. Health line has a useful list of which aromas are helpful for various reasons – https://www.healthline.com/health/mental-health/essential-oils-for-stress | ⭐⭐⭐⭐ |
| 4. Outdoor eating | Plan to eat outdoor either with a picnic, bbq or just a good old meal deal. Enjoy the time outside and relax. Don’t clock watch. | ⭐⭐⭐ |
| 5. Muscle relaxation exercises | Eradicating stress isn’t just for our head, our bodies are holding a huge amount of tension too. This doesn’t just cause pain, but continues to impact our mental health too. Relaxing our muscles regular can help combat the problem and feels great when it’s done right. The mental health charity Mind has a dedicated page on their website – https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/ | ⭐⭐⭐⭐⭐ |
| 6. Bubble bath! | That’s right, a bubble bath is well known to combat stress and help us relax. Get the temperature right, use some aromatherapy to top up the possibilities and consider taking a book or listening to some relaxing music to help you truly switch off. | ⭐⭐⭐⭐ |
| 7. Get on the bus! | How long has it been since you went on public transport to get somewhere new? The point here is, rather than driving and getting anxious over the journey, public transport removes those concerns and allows you to just enjoy the trip. Combining this activity with an outdoor meal, like a picnic, will make it extra special. | ⭐⭐⭐⭐ |
| 8. Control or let go? | If you feel able to then thinking about your worry and asking yourself what you can control, and what you should therefore let go of (for now at least) is a quick way of grounding those racing thoughts. We often can’t control everything but the stress we hold makes us feel we should. It’s ok to let something go when you can’t impact the problem succcessfully or change it. | ⭐⭐⭐⭐⭐ |
| 9. Dial up the romance | A date night might be just the ticket to distract yourself away from worry. If you’re skint don’t panic, make it a movie night, grab a bag of crisps and switch off your devices. Single? No problem, have a date night with a friend, go out for dinner, have an indoor picnic and make it a mate date. | ⭐⭐⭐⭐ |
| 10. Swim! | Swimming can up your endorphins, regulate your breathing, promote calm, boost blood flow, distract you from worry and reduce overall stress levels. No swimming pool nearby? Have you thought about cold water swimming or visiting the seaside? Remember to swim safely. The RNLI has plenty of advice on safe swimming in their website and float to police campaign – https://rnli.org/safety/float | ⭐⭐⭐⭐ |
| 11. Learn | I’m not suggesting that you undertake anything stressful here, that’ll just add to the problem. But distracting yourself with a brain training app or language app (such as Duolingo) is a good short term distraction and helps promote activity in our grey matter. I’m learning on Duolingo, and it’s been incredibly helpful at times when I need something to do rather than ruminate. | ⭐⭐⭐⭐ |
| 12. Affirmations | It might not sound effective, but it’s now widely reported that completing regular positive affirmations promotes less stress and reduces panic. Very well mind has an article on how to use positive affirmations specific to stress https://www.verywellmind.com/positive-affirmations-for-stress-relief-3144809. The use simple phrases that are easy to remember such as ‘I will be ok’ and ‘anxiety isn’t dangerous’. | ⭐⭐⭐⭐⭐ |
It’s hard to review these ideas against each other when they are all simple and useful and their efficacy will vary from person to person. For me, the best ideas are the cheapest and simplest to deploy, and that’s usually what my star rating is based on.
Remember, if you are looking for hacks to try with your kids then the kid friendly stress hacks page is available, as well as a sleep hacks page for those struggling to get a proper nights rest.
Good luck and thanks for visiting 💜
*You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.
Creative Steph 