This simple method really helps with stress

You know that feeling? Your to-do list is growing faster than you can tick it off, your WhatsApp is at 30 unread messages and your shopping basket at Zara is fuller than your bank account - aaaah, stress. Stress is a common problem in our society, especially with the advent of phones and our busy schedules. That stress can lead to physical complaints such as headaches, fatigue and palpitations, but also to mental complaints such as irritability, difficulty concentrating, sleep problems or - you know the ones - moodswings. Ugh.

A word about that stress

Let's face it: stress is basically the party crasher of everyday life - something that is always there when you least need it. And while a little stress can be really useful - it keeps you on your toes and makes you go that extra mile and meet your deadline - too much of a good thing can seriously break you down and make you tired. Okay, hear me out, meeting a deadline? Use this 1, 3, 5 method.

Stress actually occurs when your carrying load (the shit you have to fix) exceeds your carrying capacity (your mental muscle -yes, you have it). This can range from an overflowing inbox to deep relationship issues or money worries. And spoiler: your body is very good at letting you know when enough is enough - unfortunately... or just... fine?

How do you recognise stress?

Everyone experiences stress differently, but there are those classic complaints you can't avoid. Think about:
- Headache that won't go away even after three cups of coffee. By the way, want to do something about that headache (through yoga)? Then read this article.
- Stomach upset that makes your lunch less cosy.
- Fatigue (and yes, even if you slept for eight hours).
- That irritating short fuse mode where you explode in no time - mooooodswings.
- Concentration problems causing you to read the same sentence three times.
- Sleepless nights with your brain running on hyper mode, counting sheep does not help.
- Heart palpitations or that rushed feeling like you are constantly in a hurry, even if you are sitting on the sofa - I always feel this when stressed.

And where does this stress come from?

Well, anything really. Your job, your studies, your relationship not quite going smoothly, money worries, the loss of someone dear to you, or just feeling inadequate. And, also good to know: if you have already experienced stressful situations in the past (hello, childhood trauma), this can make you extra sensitive. Your environment and whether or not you have a fine social circle can also determine whether you suffer more or less from stress or panic. Read more about the causes of stress here.

Why long-term stress really isn't your friend

If you ignore your stress symptoms for too long (recognisable?), you run the risk of serious hassle. Think burnout, anxiety disorders, depression, and a weakened immune system that literally makes you sick faster - okay okay okay this sounds intense, but hear me out. Your body and head are just not made to be in survival mode all the time. So time to intervene before you collapse. I'm here to help.

The 5-4-3-2-1 method: your new go-to for stress as well as panic

OK, enter: the 5-4-3-2-1 method. A super-accessible - and free (yay) - exercise that helps you get out of your head and land back in the moment. The method works as follows.

• 5 things see: Look around you and name five things you see. It could really be anything: the plant on your desk, that bright pink pen, a neighbour cycling past or that handsome poster of Justin Bieber in your room (do people still have it?).
• 4 things feel: Feel four things. The fabric of your jumper, your feet on the ground, the cold glass of water in your hand. (Try to feel things that all have a slightly different texture or temperature).
• 3 things hear: Listen carefully and name three sounds. Perhaps the buzzing of your laptop, a bird outside, or your own breathing.
• 2 things smell: Smell two things. Fresh coffee? That new scented candle? Or - for when you're on the train - those sweaty people (okay, you might not have to do this).
• 1 thing trials: Taste something small, like a sip of tea or a piece of chocolate (this one is always a good idea).

Extra tip: start with conscious breathing before you start the exercise. Just a few deep breaths in and out does wonders. Read more about breathing exercises here. 

Also for mild panic attacks

By the way, this exercise is not only a lifesaver with stress, but also with minor panic attacks. Because yes, sometimes anxiety suddenly takes over completely. A panic attack is like a sudden deluge of anxiety that completely overwhelms you. Typical symptoms of panic? Palpitations, sweating, dizziness, shortness of breath, nausea, and that nasty fear that you'll pass out or lose control. What a minor panic attack trig? This can vary: from stress to a sensitive nature, heredity, hormonal fluctuations or certain phobias. Know that this 5-4-3-2-1 method can also do a lot for these kinds of mild panic attacks.