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With three quarters of us stressed to the point of being overwhelmed, according to the UK’s Mental Health Foundation, it's clear something needs to change. So, we turned to the wellness experts for their personal hacks – the top tips and advice on how to handle stress in the healthiest ways. Here are the wellness crew's stress survival tips.
Shift your brainwaves
“Advances in wellness have unlocked new pathways to help us transform stress into an opportunity for growth,” says Daniel Sáez Cortell, wellness director at Spain’s Zem Wellness Clinic Altea. “Specific brainwave states can be accessed by using tailored audio and visual stimuli, creating moments of calm, resetting the brain and rewiring our responses to stress.”
Seek out alone time
“Solitude really is the essence of holistic health,” says Sarah Jones St John, founder of new London wellness club Grey Wolfe. “That quiet time sparks clarity and can be used as a tool to prevent future diseases and illnesses, simply by tapping into what sits at your core. If you don’t do it already, consider including moments of real, uninterrupted solitude in your day.”
Schedule a rest
“Stress often results from an overload of activities, demands and emotions,” says Patience Sangwa, a naturopath at Thailand’s Chiva-Som. “Schedule breaks in advance: daily, weekly and monthly. Do things you enjoy, or do nothing at all. Perhaps spend time with loved ones or by yourself. Focus on having moments of restorative rest frequently, to prevent crashing out due to burnout.”
Adopt a holistic approach
“We need to take care of ourselves at all levels,” says Dr Ioannis Charizanis of Euphoria Retreat in Greece. “That means getting the necessary nutrients via nutrition; supplying our cells with adequate oxygen via exercise; and treating ourselves gently by assuring the necessary length and quality of recovery – by sleep and by taking care of our mental and emotional balance.”
Take an alkaline bath
“Hydrotherapy is a great stress reduction methodology,” says Tricia Bannister, wellness director at Thailand’s Layan Life by Anantara. “Alkaline baths, in particular, help neutralise acidity in the body, which can be exacerbated by stress, poor diet and environmental toxins. They ease muscle tension caused by stress. Traditional Thai medicine has many treatments that also aid the mind-calming process. For example, goy tong releases emotional tension through abdominal massage.”
Eat well, love your gut
“Understanding the interplay between gut health and mental health is critical,” says Gopal Kumar, group director of wellness development at Kamalaya in Thailand. “Consuming a nutrient-rich, anti-inflammatory diet with prebiotics and probiotics can support the gut-brain axis, which profoundly influences stress levels.”
Discover the cause
“First of all, we need to find out which are the psychological or physical stresses,” says Dr Katharina Sandtner, medical director at Austria’s Lanserhof. “Only an understanding and, consequently, a willingness to change will bring long-term success. The keywords here are ‘a sense of purpose’.”
Meditate with light
“Close your eyes and take five deep breaths in through the nose and out through the mouth,” says Maude Hirst, an actor and the founder of meditation app Energy Rise. “Imagine a warm light above your head and slowly scan down through your body visualising the light softening every muscle it touches. Notice as your body softens, your mind calms and your stress releases.”
Chant AUM
“The sacred chant ‘aum’ helps clear the mind, calm the body and balance the nervous system,” says Letizia Silvestri, founder of Altha. “Close your eyes and inhale deeply. On the exhale, chant slowly: let A resonate in the belly, U in the chest and M in the head; each sound lasting about seven seconds. Repeat this for at least five minutes to feel a wave of calm washing over you.”
Tap your thymus
“It’s all about pausing; being with yourself,” says Fiona Arrigo, founder of The Arrigo Programme. “I like to stop and tap my thymus gland – just behind the breastbone – with a loosely clenched fist, saying quietly: ‘It’s safe to stop; it’s OK to slow down.’ Repeat 10 times.”
Put your feet up the wall
“This simple inversion calms the nervous system and reduces fatigue,” says Caroline Shola Arewa, a psychologist and wellness coach. “Sit sideways against a wall and get as close as you can before swinging your legs up against it. Keep your back flat on the floor. Breathe, sigh, release. Stay for five to 10 minutes, relaxing deeply.”
Explore sensual touch
“Slow, mindful touch invites the body into a deeply restful parasympathetic state,” says Muriel Haas, a somatic practitioner and sexuality coach. “Begin with loving touch on non-erogenous zones, before slowly connecting with your genitals. Experiment with different types of touch. The slower you go, the more attuned you become, amplifying both relaxation and pleasure.”
Be selfish
“Morning routines are essential,” says Christopher Robbins, founder of Soul Degree. “They can be short but they need to be selfish, consistent and without the presence of a phone. Mine is a 20-minute meditation, followed by a workout, cold plunge, sauna or a walk in the woods. Then coffee, with a pen and journal. It’s uninterrupted me time.”
Sip a matcha mushroom latte
“Feeling overwhelmed? Sip an adaptogenic latte,” says Mercedes Sieff, founder of Yeotown at London-based Inhabit. “Adaptogens work by balancing the hormonal and nervous systems. Gently heat coconut milk while whisking in ceremonial-grade matcha green tea, reishi mushroom extract, ashwagandha root powder and inulin.”
Practise gratitude
“Modern lifestyles can lead to worrying, overthinking, a racing mind,” says Laura Hof, above, aka The Icewoman (laurahofalchemy.com). “When the mind is trained to focus on gratitude, it realigns our inner state. Every day, write down three things for which you’re grateful – it enables the mind to be here and now, connected with the body and mentally clear. Plus, take ice baths!”
Get grounded
“When stress peaks, try a Five Senses Reset,” says longevity physician Monisha Bhanote. “Focus on one sense at a time. What do you see? What can you hear? What do you feel? What can you smell? What do you taste in your mouth? It’s a quick way to pull yourself back to the present and bring your mind to a place of calm.”
Prioritise sleep
“Poor sleep can worsen stress, creating a vicious cycle,” says Dr Alexander Papp of Mount Med Resort in Austria. “Prioritise sleep by setting a consistent bedtime routine, avoiding caffeine late in the day and reducing screen time before bed. Getting seven to nine hours of quality sleep can help your body and mind recover from stress.”
Spend time outside
“Take regular breaks during the day to step outside, stretch, or go for a short walk to reset your mind,” says Dr Isabel Decurtins, a preventive medicine specialist at Switzerland’s Bad Ragaz. “Spending time outdoors, even for 15 to 20 minutes daily, can have an immediate calming effect.”
Create a connection
“True stress relief comes from reclaiming authenticity and quality in our daily lives,” says
Patrizia Bortolin, a spa concept creator at Preidlhof in Italy. “Take time to cook your own meals with the best ingredients you can find, savouring every bite with joy, calm and the warmth of meaningful connection. Surround yourself with people who make you feel good.”
Dip your hands in ice water
“If stress hits suddenly, try a quick ice water dip for your hands,” says longevity doctor Ingrid Yang. “It activates the ‘mammalian diving reflex’, lowering heart rate and encouraging relaxation by stimulating the vagus nerve. The cold immediately pulls you out of spiralling thoughts, slowing your breathing and shifting you into a calmer state. Simply plunge your hands in ice water, or use a cold pack on your wrists.”
Prioritise self-care
“Focus on what you can control and how you react,” says Tal Friedman, director of wellness operations at Thailand’s Rakxa Integrative Wellness. “I rely on simplicity: morning meditation to centre my thoughts, consistent sleep routines and exercise to release tension. I also regularly consult my team of experts – it’s a reminder that, even as a wellness professional, prioritising self-care is non-negotiable.”
Scan from side to side
“Take a walk, allowing your eyes to gently scan from side to side,” says Jane Ollis, founder of anti-stress platform MindSpire. “In early human history, it was essential for survival, letting us assess open spaces for food and potential danger. Then look ahead at the horizon. A wide view activates the parasympathetic nervous system, and lowers adrenalin and cortisol. These techniques tap into deep, age-old neural pathways – they’re a science-backed approach to managing stress.”
Curl your fingers into a mudra
“Something as simple as mudras, or hand gestures, can help you relax and unwind,” says Dr Arun Pillai, wellness director of India’s Dharana at Shillim. “Prana mudra helps with stress, fatigue and insomnia. Touch the tip of your thumb with the tips of your ring finger and little finger while you stretch out the other two fingers. Do this whenever you need to calm yourself: on your commute, or at your desk.”
Write it out
“Putting our thoughts and feelings on paper lets us process our emotions and experiences in a safe private place,” says Heide Ziegenbein, a hypnotherapist at Lanserhof Sylt in Germany. “Set aside 15 minutes each day to write freely about your thoughts and feelings, especially those related to stressful events. Don’t worry about grammar or structure. It can help reduce stress, improve emotional regulation and increase self-awareness.”
Start running
“I focus on techniques that train my resilience through controlled, short periods of stress,” says Dr Jair Olivares Villanueva, clinic director at Sha Mexico. “Running integrates breath control with physical exertion, creating a powerful synergy that helps me manage stress daily. Start small and gradually build up to running a 5K, a 10K or even a marathon. It can be transformative.”