How to cope with stress: 5 simple ways from a behavioural psychology expert

And if in social networks you have heard about "face with cortisol" - it is not a joke: the increased level of the stress hormone really affects not only your well-being, but also your appearance. But, the main thing is not to panic.

The so-called "cortisol face" (or "cortisol face") is a popular expression on social media that describes the outward signs of chronic stress. Although it's not a medical term, it's used to refer to:

💬 Visual signs of a "cortisol face":

• puffiness, especially under the eyes and on the cheeks

• 😟 A grey, dull complexion

• 😐 A tired expression, as if you haven't slept in a week

• 😮‍💨 Small rashes or inflammation

• 🪞 Loss of skin elasticity, more visible wrinkles

These changes are attributed to prolonged elevated levels of the hormone cortisol, which:

• destroys collagen (premature aging of the skin),

• affects the balance of fluid in the body (oedema),

• increases inflammation.

It is important to understand: the "face with cortisol" itself is not a diagnosis, but rather an alarm signal from the body that stress has become too much and it is time for the body to pause.

Psychologist Tanisha Douglas shares five scientifically proven ways to help manage stress and regain your balance.

1. Start small

When everything around you seems too complicated, global change is scary. But even micro-steps can make a difference in how you feel. Stretch yourself in the morning while the kettle is warming. Switch off notifications after 9pm. Or just take three deep breaths before you leave the house. The key is regularity. Gradually such habits build up a resistance to stress.

2. Set measurable goals

"I want to feel less stressed" is great, but too abstract. Replace it with: "I will take a 20-minute walk three times a week" or "I will turn off all screens an hour before bedtime." Goals like that are easier to track and celebrate successes.

3. Check your "emotional engine."

Methods that helped you a year ago may not work now. Listen to yourself: what's helping and what's stressing you out? A simple self-analysis will help you to adjust your regime and reduce internal tension. You don't have to keep a diary - a couple of minutes of honest conversation with yourself will suffice.

4. Don't ignore the basics

A full night's sleep, simple activity, proper nutrition and support from loved ones - these are not platitudes, but the basis for peace of mind. Even a 10-minute walk or a warm text with a friend can change your day for the better. The key is not perfection, but repetition.

5. Tame the inner critic

Often stress is magnified by the way we talk to ourselves. Thoughts like "I'm failing at everything" are patterns, not facts. A cognitive behavioural therapy approach helps you track and reframe these attitudes. Ask yourself: "Is this definitely true? Is there proof?" It's not a magic pill, but it takes the pressure off from the inside out.

⌚️Не wait for the perfect moment - start small. Your nervous system will thank you.