So you’ve been up since six this morning and have only managed to do less than half of what you had planned. Then you dash out for half an hour but, countless traffic jams later, you end up wasting a couple of hours. And when you return home, you find that the geyser has burst and flooded the bathroom and the cat has devoured the chicken that you had out in preparation for tonight’s dinner.

There are various options how to tackle this the-end-of-the-world-is-nigh scenario. You can slump down on the sofa and feel sorry for yourself or retire to bed – even though it’s still late afternoon – in the hope that when you wake up, all problems would have resolved themselves. You can also go for a walk to huff and puff your troubles away or sit down to plan a holiday – that always helps.

Just don’t exaggerate or the stress will return the moment you see the extra weight inching in

However, another form of help is just an arm’s reach away. Just open the fridge or cupboard and take a bite.

Various studies suggest that food can help to reduce stress, ease anxiety and shoo fatigue away. However, not all foods are good for your mood. Sugar or caffeine, for instance, will only give you temporary relief and will eventually slow you down and make you feel more tired than you were before. On the other hand, fish, chocolate and whole foods will blow the black mood away.

Chocolate

It sounds too good to be true. And yet, various studies, including one by the Institute of Noetic Sciences, US, suggest that dark chocolate reduces stress hormones, including cortisol. In fact, pop a piece of chocolate in your mouth and you can literally feel your stress melt away. Is it just a trick of the mind? Science suggests that it’s not. But even if it is, it works.

Just don’t exaggerate or the stress will return the moment you see the extra weight inching in.

Fish

Oily and fatty fish like sardines and salmon will give you a healthy dose of Omega 3, which is an important nutrient and one which our body doesn’t produce. Omega 3 is good for circulation and also alters the levels of dopamine and serotonin, which are brain chemicals associated with mood. Low levels of serotonin are linked with depression and aggression while serotonin is released by the brain in response to a pleasurable experience.

Coconut

The scent of coconut slows down your heart rate and helps you reduce stress. In fact, in research conducted by Columbia University Medical Centre, people who breathed in the smell of coconut recovered their blood pressure more quickly after a strenuous task than others who didn’t. The body also uses coconut to produce energy rather than store it as fat.

Tea

According to a study published in The Journal of Nutrition, caffeinated black tea gives you a more alert and focused state of mind. Other teas are beneficial. For instance, ginger-infused tea is full of antioxidants and gives you a much-needed boost. Ideal to tackle that afternoon slump.

Fruit and veg

A study published by the British Journal of Psychiatry reports that those who eat a diet rich in whole foods such as fruit and vegetables are less likely to report feeling depressed than those whose menu includes fried foods, processed meats and desserts.

Vitamins such as folate, which is found in citrus and dark green vegetables such as spinach, impact mood in a positive manner. Kale, especially, is rich in copper, iron, potassium and phosphorus.

Bananas are rich in potassium and keep blood sugar levels stable. Goji berries, which have been used for centuries in Chinese medicine, help increase energy levels and increase our ability to handle stress. The added bonus is that they taste good.

Lentils, kidney beans and chickpeas also help stabilise blood sugar levels and will stretch your energy levels. Quinoa, a gluten-free grain, is high in magnesium, manganese and phosphorus, making it a great mood booster.