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Switch Off Stress

Simple Ways to Relax

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A yoga class or a full-body massage may help you relax, but try to cram those hour-long breathers into an already packed schedule and you'll feel even more frazzled. Instead of carving out large chunks of time to chill, squeeze in several brief breaks throughout the day. "Quick tension-relieving tricks stop worries from accumulating," says Suzanne Zoglio, Ph.D., a psychologist in Philadelphia and author of Recharge in Minutes (Tower Hill). We've found fast ways to unwind every day.

1. Take in Nature. Anxiety can make it tough to think clearly. While taking a break when you feel time-starved may appear counterintuitive, spending a few minutes outside may calm you and make you more productive, says a University of Illinois at Urbana-Champaign study. Researchers found that tranquil green surroundings help people focus. When you're finished getting your kid to school, sip your coffee in your yard. Or after a tense meeting or a rushed assignment at work, if you can't take a short walk, gaze out a window before tackling your next task.

2. Grab a Snack. Set yourself up for a restful night with a bedtime nibble. In a recent Australian study people who ate carbohydrates four hours before hitting the sack fell asleep faster than those who didn't. Starchy foods trigger the production of serotonin, a nerve-calming brain chemical. An hour before you head to bed, munch on a handful of whole-grain crackers or a slice of wheat toast. (Keep it under 100 calories so you don't ruin your diet.

3. Unplug Yourself. Believe it or not, those electronics you own really do have "off" buttons. Power down your cell, computer or TV an hour before bed. "Bright screens can rev you up and suppress the production of melatonin-a hormone that regulates sleep," says Rosalind S. Dorlen, a psychologist in Summit, New Jersey. "Also, watching the news or checking e-mail can make you worry." Give your brain a break from reality: Try reading a novel or short story collection.

4. Get Close. Cuddle up to calm down. Women are less tense during a stressful event while holding a spouse's hand, says a study from the University of Virginia in Charlottesville and the University of Wisconsin-Madison. Touching each other is key, so if you can't stop thinking about all the things you have to do tomorrow, just reach for that special someone.

5. Adjust Your Attitude. Whenever anxiety peaks, like while sitting in endless bumper-to-bumper traffic, put things in perspective by comparing your current circumstances with a life event that's truly dire, suggests Zoglio. For example, imagine a scale of 1 to 10, with 1 being an inconvenience and 10 being a complete disaster. "What you think of initially as an 8 may really only be a 3," says Zoglio. "Remember, it's not the actual event that agitates us-it's how we perceive it.

6. Call Someone. You don't have to be on Who Wants to be a Millionaire to phone a friend to bail you out of a worrisome situation. Talking to a buddy can help you chill. "You'll be more equipped to handle crises because a good listener offers an outlet for frustrations," says Rosalind S. Dorlen, Psy.D., a psychologist in Summit, New Jersey.

7. Giggle Every Day. Laughing-in fact, even just anticipating a chuckle-can lower levels of cortisol, a stress hormone, according to recent research from Loma Linda University in California. When you can't make time to watch a sitcom or rent a romantic comedy, browse through an old photo album to relive hilarious moments or sign up for a free daily e-mail from ajokeaday.com.

8. Think Positively. While you're reflecting back on the day's events, focus on what went right. Obsessing over the negative doesn't help and might trigger stress, says Lori Gray Boothroyd, Ph.D, a psychologist in Traverse City, Michigan. Take a minute to write down in a notebook three to five things-no matter how small-you're grateful for. It'll remind you how fortunate you are.

9. Breathe In, Breathe Out. Studies have shown that a few minutes of daily meditation can reduce levels of cortisol. But there's no need to twist yourself into a pretzel and chant "Om." Sit silently with your back straight and your hands in your lap. Close your eyes and think about something simple and calming, like a candle. Inhale for 10 seconds, exhale for another 10, and repeat 10 times.

10. Chew on This. Grabbing a stick of gum won't just keep your breath smelling fresh-it may also help you relax. A recent multicenter study found that people who chew gum regularly report less overall anxiety. Plus, the chomping motion increases the amount of oxygen that flows to your brain, making you better able to concentrate during an especially nerve-racking situation.

11. Refuel and Recharge. Have a stress-busting meal. A turkey sandwich with mustard, lettuce and tomato on wheat is a good choice, says Laura Ali, an R.D. in Pittsburgh. "Turkey contains the amino acid tryptophan, which acts as a relaxant." Just a few slices are enough to make you mellow.

12. Chill Out at Lunch. Eat in a peaceful environment. You have two nervous systems-one handles internal bodily tasks, like digestion, and the other regulates external sensory impulses, like what you see and hear, says Keller. "Eating, by itself, strains the body. When you chow down in a loud, flashy setting that over-stimulates your eyes and ears, it drains you even more." At home, turn off the TV during meals, and at work, when you can't have lunch at a quiet cafe or park, eat at your desk (not facing the computer) and listen to soothing music on your iPod.

13. Get Moving. Even small bursts of intense physical activity can reduce anxiety. Sessions as short as 30 to 60 seconds trigger the release of endorphins, feel-good brain chemicals that counteract cortisol. Before you hop in the shower, sprint up a couple of flights of stairs, skip rope 50 times or do 50 jumping jacks-anything that gets your heart pumping.

14. Lend a Hand. Focusing on the concerns of others can help you forget about your own. "Reducing stress is all about changing your mind-set," says Zoglio. Can't spare a few hours a month to volunteer at a soup kitchen or hospital? Make a difference in minutes by firing off an e-mail to your senator to support human rights (visit amnestyusa.org) or sending a card to a sick child (check out hugsandhope.org).

15. Eat a Better Breakfast. Most women don't consume enough protein, says Lynn C. Keller, an R.D. in Danville, California. That's a mistake, since the hormones that regulate stress need this nutrient to thrive. The FDA recommends eating at least 50 grams of protein a day, so get a third of that at breakfast and you'll prevent stress levels from spiking. Scramble two eggs (13 g) with either 1/8 cup of shredded reduced-fat cheddar cheese (3.5 g) or 2 strips of turkey bacon (4 g). Or make a smoothie using ice, 1 cup of your favorite fruit (1 g -2 g), 3/4 cup of nonfat yogurt (10 g) and 1/2 cup of nonfat milk (4 g).

For a Stress-Free Snooze Regularly getting seven to eight hours of sleep is one key way to ward off anxiety, but after shuttling your kids to and from soccer practice, helping them with their homework and making dinner, it can be difficult to slow down. For a good night's sleep, you first need to calm your racing mind.

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