Sometimes it’s the little things that really do make a big difference. Lynne Hyland offers some easy ways to reset, recharge and reduce stress.

Next time you’re blessed with a clear blue sky on a sunny winter’s day, take a moment to fully appreciate it. Gazing up is a practice known as ‘skychology’, and it’s been proven to promote clarity, calm and a sense of connection to the world. According to psychologist Paul Conway, it’s a window into ‘awe’ that we can access at any time, anywhere. Even overcast days can be therapeutic, as they allow us to reflect on our ever-changing emotional ‘weather’ – and the fact that even the worst storms blow over.

It really is good to talk. Having just one quality conversation a day has been proven to make you feel happier and less stressed, and it doesn’t even matter what you chat about. Researchers looked at seven types of conversation – catching up, meaningful talk, listening, joking around, showing care, valuing opinions, giving genuine compliments – and discovered they all had the same feel-good factor. So pick up the phone, pop round to see a friend or take a tea break with a colleague – it’s the act of intentionally reaching out to someone that creates the ‘happy talking’ effect.

Isn’t it wonderful to have so much choice? Actually, no. Research shows we feel overwhelmed when faced with too many options. This means minor daily decisions, like what to wear, buy, cook or watch, can become a source of stress, says Dr Rangan Chatterjee, author of Happy Mind, Happy Life. The solution? Identify non-critical choices in your life, then eliminate them. That might mean going with algorithm suggestions for your next box-set binge, shopping with a weekly meal planner or trying a recipe-box service, donating clothes you’ve not worn in a year, or picking a fixed fitness challenge to follow. Save your energy for the decisions that really matter.

‘Be kind’ isn’t just a mug slogan. Doing a good deed for somebody else really can boost mood, to the point of having real therapeutic benefits. In a recent study, performing small acts of kindness twice a week improved symptoms of depression more effectively than cognitive behavioural therapy. Choosing to help others has also been shown to fire up the same parts of the brain as receiving a reward yourself. Conclusion? It’s well worth going out of your way for somebody.

If you’re feeling yourself sinking with exhaustion, set a timer and have a guilt-free nap. Thirty minutes is the sweet spot that provides both a mid-day refresh and a memory boost. Sleep researchers woke nappers after 10, 30 or 60 minutes, and while even the shortest snooze had benefits for mood and alertness, it was only the half-hour nap that improved memory encoding. On average, it takes 10–15 minutes to fall asleep, so add that in when you set your timer. While you’re dozing off, try progressive muscle relaxation, a ‘clench and relax’ technique which lengthens the restorative ‘slow wave sleep’ phase of a nap.

Curl up with an old photo album; they’re not called ‘the good old days’ for nothing. Flicking through childhood photographs can lower pain, and might offer a drug-free option for minor twinges, like headaches. That’s the conclusion of research which found looking at nostalgic images decreased low-level pain and reduced brain activity involved in pain perception. In fact, nostalgia has general benefits for wellbeing, with psychologists noting its ability to comfort, instil a feeling of belonging and strengthen old ties. So buying tickets for that reunion tour could be seen as a self-help investment…

Visiting an art museum is known to have benefits for mind and body, from easing loneliness to reducing stress and lowering blood pressure. However, you can also reap the rewards of art therapy without braving the crowds or chilly weather. It’s been discovered that browsing online art displays switches on our pleasure responses, too, and can help with low mood and anxiety. Researchers say the convenience of digital displays allows us to ‘microdose’ art and culture and get a wellbeing boost in one quick click.

Being advised to ‘go for a walk’ is the biggest cliché in wellness, but it’s actually worth taking a look at some of the latest science behind it. For instance, frequent trips to green urban spaces, such as parks, have been linked to lower use of prescription drugs for depression, anxiety, insomnia, high blood pressure and asthma. If that convinces you to get outside, be sure to watch the birdies. People who see or hear birds have been shown to be happier than those who don’t – a wellbeing effect that’s separate from just being in green spaces.

Chewing gum seems to have benefits for mental health, as well as dental health. A recent evidence review found that regular gum chewing significantly reduced anxiety, compared to never chewing. While more research is needed, it’s thought that chewing gum may alter levels of the stress hormone cortisol, which in turn reduces anxiety. Chewing gum might help with focus, too. Another review found that gum chewing had some benefit for maintaining attention, helping people to stay alert during demanding tasks.

Giving yourself a pep talk may not come naturally, but there’s actually real science behind positive self-affirmations. MRI imaging shows that the practice of repeating positive thoughts and beliefs about yourself switches on neural pathways, and there are studies to show self-affirmations can reduce stress, improve choices around diet and exercise and help with pain management. So keep telling yourself you’re strong, resilient, healthy and calm, because it’s a step closer to making it true.

Can you buy happiness? Perhaps, if you know how to shop. One study, which asked people about their recent purchases, found that money spent on sociable experiences, such as concerts or group meals, brought more pleasure than splashing out on things, like shoes and watches. Spending money on others is also far more strongly linked to happiness than just having money in the first place. To get the balance right and avoid the stress of wasteful over-spending at Christmas, try the ‘four gift’ rule. Agree to buy just four things: something you want, something you need, something to wear and something to read.

Want to open up a happier new chapter in your life? Then start writing a gratitude journal. It’s been shown that jotting down your blessings helps you feel happier, even if you only find time to do it once a week. Researchers asked three groups of volunteers to write down either that week’s blessings, annoyances or general events. After 10 weeks, the gratitude group didn’t just score highest for optimism, they also exercised more and had fewer health niggles than the other two groups.

If you’re feeling low, lift yourself out of it. Doing a twice-weekly basic regime of resistance exercises, including crunches, squats and weightlifting, was found to reduce anxiety by 20% after eight weeks. Dumbbells not your thing? Don’t worry. A huge new research review concluded that all forms of exercise studied – from tai chi and yoga to aerobics, weight-training and far more – improved mental health. However, high intensity workouts had the biggest impact, so ideally pick something that gets your heart pumping.

Could you crack stress by adding walnuts to your diet? That was the experience of student volunteers who ate two ounces a day for 16 weeks, and had an uplift in stress-fighting metabolic markers and enjoyed better sleep quality. Add a rainbow fruit and veg to your stress-fighting trolley, too, and keep an eye out for the most potent. In a recent study, people who ate the highest levels of apples, pears, oranges, bananas, legumes, cruciferous veg and red, orange or yellow vegetables felt the least stressed.

Lynne Hyland is beauty editor at “Good Housekeeping” and “Red”, and a qualified nutritional therapist.