The kids are screaming; the lights are red; you’re running late or the cash point swallows your card. The following alternative therapies can all offer on the spot stress relief when other options aren’t available:

• Hand reflexology: Reflexologists believe that massaging key points in your hand can ease stress and tension. Try pinching the area between your thumb and forefinger about two centimetres into the palm to combat stress. This point is thought to correlate to the adrenal glands, responsible for releasing stress hormones into the body. Pinch the point firmly for three seconds and repeat three times or massage the area with circular movements.
• Breathe deeply: Breathing deeply is an instant tranquilliser reducing stress and releasing tension in your chest and neck. Breathe through your nose, inhale gently, then exhale slowly and feel the tension melt away from your shoulders and face.
• Look around: Direct your attention outside yourself to the sounds around you. Becoming aware of your peripheral vision helps you access a more open, state of mind. If you’ve been staring for hours at a computer screen this stresses your eyes and creates anxiety. The more relaxed your vision the more refreshed you’ll feel; so to instantly relax, unfocus your eyes and look around noticing what is around you as well as what is in front of you.
• Go green: Connecting with nature can help restore balance in your body, mind and spirit. There may not always be time for a walk in the park but you can spend a few moments gazing at a plant or a flower, in or outdoor. Study the plant in detail and develop a feeling of appreciation for nature and for your life.
• Drink tea: Make your own relaxation tea using chamomile, lime flower, linden flower, passion flower and lemon balm. The volatile essential oils in these plants can induce feelings of calmness.
• Yoga: Studies have shown that yoga positions can help ease stress and this spinal roll will help relax you, wherever you are. Lean forward, holding the elbow of your opposite arm with each hand and stay there for a minute or so. You’ll notice your breathing becomes deeper and tension is released across your shoulders and neck. Slowly roll your neck spine back to vertical then try it again; the rolling action really invigorates the spine and helps wash away tension.

A recent study in Diabetes Care shows that stress changes the body in a way that causes weight gain. Researchers followed 432 women for 15 years. Those who frequently felt angry, depressed or stressed were nearly twice as likely to suffer from metabolic syndrome, a condition in which the body stores fat around the waist increasing the risk of diabetes and heart disease.

Experts say that negative emotions can trigger an elevated heart rate and higher levels of the stress hormone cortisol, which can lead to overeating and a slower metabolism. If you would like to read more on this see my book ‘Fat around the Middle’.

Give your teenagers the edge in summer exams with a herb called Rhodiola which can help with memory and concentration. It has also been shown to help boost energy, and may also act like an herbal antidepressant.

In one study, Rhodiola was tested against a placebo in students during stressful exams. Their physical and mental performance was assessed before and after the exams. The students taking the Rhodiola coped better generally with the stress of the exams and experienced less mental fatigue.

Rhodiola has also been given to hospital doctors working night shifts to see what effect it had on their ability to perform certain tasks and their level of fatigue. The doctors took the herb for two weeks and it was found that their mental performance improved on tasks such as short term memory, calculations, ability to concentrate even when under stress from sleep deprivation and their energy levels were better than without the herb.

There are different species of Rhodiola herb and it is important to use Rhodiola rosea as it this kind that has the stress buster effects.