Learn to relax
The first stage in overcoming stress, depression and anxiety is to train yourself to relax. One way is to take five minutes just to slow down and stop the constant barrage of thoughts passing through your mind. Here are some others.

Meditation: By listening to the sound of your breathing and feeling the sensation it creates you can slip into a meditative state. Experts have found that meditation not only lowers oxygen consumption, heart rate, blood pressure, and blood lactate, it also causes a decline in production of cortisol, the stress hormone. One or two daily sessions of meditation – preferably at the same times every day – will change the way your body responds to stress.

Massage and reflexology: Because mind and muscle are connected, massage does more than just relax your muscles, it can soothe your mood as well. Massage releases endorphins that calm the nervous system. It also increases circulation and speeds up the removal of toxins from the body. Reflexology is a form of foot massage that works with the nerve endings in the soles of your feet. Simply rolling your foot over a golf ball or foot massager can reduce tension, but for the full benefit of reflexology you should contact a specialist. Your health centre should be able to provide you with a list of local therapists.

Breath control: Breath control will not only activate the relaxation response, enabling you to sink into a meditative state, it can also calm you down and help you feel on top of a stressful situation.

Follow these steps:
• Exhale completely.
• Slowly breathe in through your nose.
• Expand your diaphragm to allow air into the lower portion of your lungs.
• As you gradually fill your lungs, expand your chest.
• Lift your shoulders.
• Briefly pause your breathing.
• Relax and let the air flow smoothly and fully out through your mouth.
• Pull in your stomach at the end to expel the last bit of air.
• Enjoy the emptiness.
• Begin another breath.