37 Stress Management Tips
Stress is a fact of life, but being stressed out is not. We don't
always have control over what happens to us, says Allen Elkin, Ph.D.,
director of the Stress Management Counseling Center in New York City, and
yet, that doesn't mean we have to react to a difficult, challenging
situation by becoming frazzled or feeling overwhelmed or distraught. Being
overly anxious is not just a mental hazard; it's a physical one too. The
more stressed out we are the more vulnerable we are to colds, flu, and
a host of chronic or life-threatening illnesses. And the less open we
are to the beauty and pleasure of life. For your emotional and bodily
benefit, we've consulted experts and come up with 37 easy, natural
alternatives to anxiety. Enjoy!
1. Breathe Easily
"Breathing from your diaphragm oxygenates your blood, which helps you
relax almost instantly," says Robert Cooper, Ph.D., the San Francisco
coauthor of The Power of 5 (Rodale Press, 1996), a book of five-second
and five-minute health tips. Shallow chest breathing, by contrast, can
cause your heart to beat faster and your muscles to tense up,
exacerbating feelings of stress. To breathe deeply, begin by putting your hand on
your abdomen just below the navel. Inhale slowly through your nose and
watch your hand move out as your belly expands. Hold the breath for a
few seconds, then exhale slowly. Repeat several times.
2. Visualize Calm
It sounds New Age-y, but at least one study, done at the Cleveland
Clinic Foundation, has found that it's highly effective in reducing stress.
Dr. Cooper recommends imagining you're in a hot shower and a wave of
relaxation is washing your stress down the drain. Gerald Epstein, M.D.,
the New York City author of Healing Visualizations (Bantam Doubleday
Dell Press, 1989), suggests the following routine: Close your eyes, take
three long, slow breaths, and spend a few seconds picturing a relaxing
scene, such as walking in a meadow, kneeling by a brook, or lying on the
beach. Focus on the details -- the sights, the sounds, the smells.
3. Make Time for a Mini Self-Massage
Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the
University of Miami School of Medicine, recommends simply massaging the
palm of one hand by making a circular motion with the thumb of the other.
Or use a massage gadget. The SelfCare catalog offers several, such as
the S-shaped Tamm unit, that allow you to massage hard-to-reach spots on
your back. For a free catalog, call 800-345-3371 or go to
www.selfcare.com.
4. Try a Tonic
A study at Duke University in Durham, NC, found homeopathy effective in
quelling anxiety disorders. Look for stress formulas such as Nerve
Tonic (from Hyland) or Sedalia (from Boiron) in your health food store, or
consult a licensed homeopath. To find one near you, contact the
National Center for Homeopathy, 801 North Fairfax St., Suite 306, Alexandria,
VA 22314; 703-548-7790 or go to www.healthy.net/nch/.
5. Say Cheese
Smiling is a two-way mechanism. We do it when we're relaxed and happy,
but doing it can also make us feel relaxed and happy. "Smiling
transmits nerve impulses from the facial muscles to the limbic system, a key
emotional center in the brain, tilting the neurochemical balance toward
calm," Dr. Cooper explains. Go ahead and grin. Don't you feel better
already?
6. Do Some Math
Using a scale of one to 10, with one being the equivalent of a minor
hassle and 10 being a true catastrophe, assign a number to whatever it is
that's making you feel anxious. "You'll find that most problems we
encounter rate somewhere in the two to five range -- in other words,
they're really not such a big deal," says Dr. Elkin.
7. Stop Gritting Your Teeth
Stress tends to settle in certain parts of our bodies, the jaw being
one of them. When things get hectic, try this tip from Dr. Cooper: Place
your index fingertips on your jaw joints, just in front of your ears;
clench your teeth and inhale deeply. Hold the breath for a moment, and
as you exhale say, "Ah-h-h-h," then unclench your teeth. Repeat a few
times.
8. Compose a Mantra
Devise an affirmation -- a short, clear, positive statement that
focuses on your coping abilities. "Affirmations are a good way to silence the
self-critical voice we all carry with us that only adds to our stress,"
Dr. Elkin says. The next time you feel as if your life is one disaster
after another, repeat 10 times, "I feel calm. I can handle this."
9. Check Your Chi
Qigong (pronounced chee-gong) is a 5,000-year-old Chinese practice
designed to promote the flow of chi, the vital life force that flows
throughout the body, regulating its functions. Qigong master Ching-Tse Lee,
Ph.D., a professor of psychology at Brooklyn College in New York,
recommends this calming exercise: Stand with your feet shoulder-width apart
and parallel. Bend your knees to a quarter-squat position (about 45
degrees) while keeping your upper body straight. Observe your breathing for
a couple of breaths. Inhale and bring your arms slowly up in front of
you to shoulder height with your elbows slightly bent. Exhale,
stretching your arms straight out. Inhale again, bend your elbows slightly and
drop your arms down slowly until your thumbs touch the sides of your
legs. Exhale one more time, then stand up straight.
10. Be a Fighter
"At the first sign of stress, you often hear people complain, 'What did
I do to deserve this?'" says Dr. Cooper. The trouble is, feeling like a
victim only increases feelings of stress and helplessness. Instead,
focus on being proactive. If your flight gets canceled, don't wallow in
self-pity. Find another one. If your office is too hot or too cold, don't
suffer in silence. Call the building manager and ask what can be done
to make things more comfortable.
11. Put It on Paper
Writing provides perspective, says Paul J. Rosch, M.D., president of
the American Institute of Stress in Yonkers, NY. Divide a piece of paper
into two parts. On the left side, list the stressors you may be able to
change, and on the right, list the ones you can't. "Change what you
can," Dr. Rosch suggests, "and stop fretting over what you can't."
12. Count to 10
Before you say or do something you'll regret, step away from the
stressor and collect yourself, advises Dr. Cooper. You can also look away for
a moment or put the caller on hold. Use your time-out to take a few
deep breaths, stretch, or recite an affirmation.
13. Switch to Decaf
Wean yourself slowly, or you might get a caffeine-withdrawal headache
that could last for several days, cautions James Duke, Ph.D., the
Fulton, MD, author of The Green Pharmacy (Rodale Press, 1997). Subtract a
little regular coffee and add some decaf to your morning cup. Over the
next couple of weeks, gradually increase the proportion of decaf to
regular until you're drinking all decaf. You should also consider switching
from regular soft drinks to caffeine-free ones or sparkling mineral
water.
14. Just Say No
Trying to do everything is a one-way ticket to serious stress. Be clear
about your limits, and stop trying to please everyone all the time.
15. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint,
rose, and thyme are all soothing, say Kathy Keville and Mindy Green,
coauthors of Aromatherapy: A Complete Guide to the Healing Art (Crossing
Press, 1995). Place a few pieces of rock salt in a small vial, then add
a couple of drops of the oil of your choice (the rock salt absorbs the
oil and is much less risky to carry around in your purse than a bottle
of oil). Open the vial and breathe in the scent whenever you need a
quick stress release. Look for the oils in your local health food store,
or try one of the following mail-order companies: Aroma-Vera, 5901 Rodeo
Rd., Los Angeles, CA 90016, 800-669-9514; or Leydet Aromatics, P.O. Box
2354, Fair Oaks, CA 95628, 916-965-7546.
16. Warm Up
Try this tip from David Sobel, M.D., in San Jose, CA, author of The
Healthy Mind, Healthy Body Handbook (I S H K Book Service, 1997) : Rub
your hands together vigorously until they feel warm. Then cup them over
your closed eyes for five seconds while you breathe deeply. The warmth
and darkness are comforting.
17. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but with fingers
instead of needles. Michael Reed Gach, Ph.D., director of the
Acupressure Institute in Berkeley, CA, recommends pressing on the following
three points:
The Third Eye, located between the eyebrows, in the indentation
where the bridge of the nose meets the forehead.
The Heavenly Pillar, on the back of the neck slightly below the base
of the skull, about half an inch to the left or right of the spine.
The Heavenly Rejuvenation, half an inch below the top of each
shoulder, midway between the base of the neck and the outside of the shoulder
blade.
Breathe deeply and apply firm, steady pressure on each point for two to
three minutes. The pressure should cause a mild aching sensation, but
not pain.
18. Schedule Worry Time
Some stressors demand immediate attention -- a smoke alarm siren or a
police car's whirling red light. But many low-grade stressors can be
dealt with at a later time, when it's more convenient. "File them away in
a little mental compartment, or make a note," Dr. Elkin says, "then
deal with them when the time is right. Don't let them control you."
19. Shake It Up
This quick exercise helps loosen the muscles in your neck and upper
back, says Dr. Sobel: Stand or sit, stretch your arms out from your sides
and shake your hands vigorously for about 10 seconds. Combine this with
a little deep breathing, Dr. Sobel says, and you'll do yourself twice
as much good.
20. Munch Some Snacks
Foods that are high in carbohydrates stimulate the release of
serotonin, feel-good brain chemicals that help induce calm, says Dr. Cooper.
Crackers, pretzels, or a bagel should do the trick.
21. Boost Your Vitamin Intake
Elizabeth Somer, R.D., author of Food and Mood (Owl Books, 1999), in
Salem, OR, recommends that women take a daily multivitamin and mineral
formula that contains between 100% and 300% of the recommended dietary
allowances of vitamin B, as well as the minerals calcium, magnesium,
chromium, copper, iron, manganese, molybdenum, selenium and zinc. Avoid
stress formulas, which often contain large amounts of randomly formulated
nutrients, such as the B vitamins, but little or nothing else, Somer
says.
22. Get Horizontal
If sex has been on the bottom of your to-do list for too long, move it
to the top. Sex increases levels of endorphins, those mood-boosting
chemicals in the brain, and it's one of the best total-body relaxers
around, says Louanne Cole Weston, Ph.D., a sex therapist in Sacramento, CA.
Make a date with your mate, and don't let anything get in the way.
23. Admit It
Each of us has uniquely individual stress signals -- neck or shoulder
pain, shallow breathing, stammering, teeth gritting, queasiness, loss of
temper. Learn to identify yours, then say out loud, "I'm feeling
stressed," when they crop up, recommends Dr. Rosch. Recognizing your personal
stress signals helps slow the buildup of negativity and anxiety.
24. Space Out
Look out the window and find something natural that captures your
imagination, advises Dr. Sobel. Notice the clouds rolling by or the wind in
the trees.
25. Try Tea
By now most of us know about the calming properties of chamomile tea.
But a steaming cup of catnip, passionflower, skullcap or kava kava also
work, according to Dr. Duke. Whether you use tea bags or loose tea (one
teaspoon of tea per cup of boiling water), steep for about 10 minutes
to get the full benefits of the herbs.
26. Take a Walk
It forces you to breathe more deeply and improves circulation, says Dr.
Cooper. Step outside if you can; if that's not possible, you can gain
many of the same benefits simply by walking to the bathroom or water
cooler, or by pacing back and forth. "The key is to get up and move," Dr.
Cooper says.
27. Soak it Up
"When I have the time, nothing is more stress relieving for me than a
hot bath," Dr. Weston says. "But when I don't have time, I do the
next-best thing: I wash my face or even just my hands and arms with hot
water. The key is to imagine that I'm taking a hot bath. It's basically a
visualization exercise, but the hot water makes it feel real."
28. Play a Few Bars
A number of recent studies have shown that music can do everything from
slow heart rate to increase endorphins. Good bets: Bach's "Air on the
G-String," Beethoven's Pastorale symphony, Chopin's Nocturne in G,
Handel's Water Music, or pianist George Winston's CDs Autumn or December..
29. Fall for Puppy Love
In a study of 100 women conducted last year at the State University of
New York at Buffalo, researchers found that those who owned a dog had
lower blood pressure than those who didn't. If you don't have a pooch,
visit a friend's: Petting an animal for just a couple of minutes helps
relieve stress, researchers have found.
30. Practice Mindfulness
Heighten your awareness of the moment by focusing intently on an
object. Notice a pencil's shape, color, weight and feel. Or slowly savor a
raisin or a piece of chocolate. Mindfulness leads to relaxation.
31. Dial a Friend
Sharing your troubles can give you perspective, help you feel cared for
and relieve your burden.
32. Stretch
Muscles tighten during the course of the day, and when we feel stressed
out, the process accelerates. Stretching loosens muscles and encourages
deep breathing. Molly Fox, creative fitness director at the Equinox
Fitness Center in New York City, says one of the greatest stress-relieving
stretches is a yoga position called the child pose, which stretches the
back muscles. On a rug or mat, kneel, sit back on your heels, then lean
forward and put your forehead on the floor and your arms alongside your
legs, palms up. Hold for one to three minutes.
33. Say a Little Prayer
Studies show that compared with those who profess no faith, religious
and spiritual people are calmer and healthier.
34. Make Plans
"Looking forward to something provides calming perspective," Dr. Elkin
says. Buy concert tickets, schedule a weekend getaway, or make an
appointment for a massage.
35. Goof Off
It temporarily removes you from a potentially stressful situations.
Esther Orioli, president of Essi Systems, a San Francisco consultant
company that organizes stress-management programs, keeps a harmonica in the
drawer for when she's feeling stressed out. Bonus: Playing it promotes
deep breathing.
36. Straighten Up
When people are under stress, they slump over as if they have the
weight of the world on their shoulders. "Slumping restricts breathing and
reduces blood and oxygen flow to the brain, adding to muscle tension and
magnifying feelings of panic and helplessness," Dr. Cooper explains.
Straightening your spine has just the opposite effect. It promotes
circulation, increases oxygen levels in your blood and helps lessen muscle
tension, all of which promote relaxation.
37. Tiptoe Through the Tulips
Tending your garden helps get you out of your head and lets you commune
with nature, a known stress reliever. If you're not a gardener, tend to
a houseplant. Plants = growth = cycle of life, a nice reminder that
stress, too, will pass.
By Michael Castleman
From India, Vadodara
5Stress is a fact of life, but being stressed out is not. We don't
always have control over what happens to us, says Allen Elkin, Ph.D.,
director of the Stress Management Counseling Center in New York City, and
yet, that doesn't mean we have to react to a difficult, challenging
situation by becoming frazzled or feeling overwhelmed or distraught. Being
overly anxious is not just a mental hazard; it's a physical one too. The
more stressed out we are the more vulnerable we are to colds, flu, and
a host of chronic or life-threatening illnesses. And the less open we
are to the beauty and pleasure of life. For your emotional and bodily
benefit, we've consulted experts and come up with 37 easy, natural
alternatives to anxiety. Enjoy!
1. Breathe Easily
"Breathing from your diaphragm oxygenates your blood, which helps you
relax almost instantly," says Robert Cooper, Ph.D., the San Francisco
coauthor of The Power of 5 (Rodale Press, 1996), a book of five-second
and five-minute health tips. Shallow chest breathing, by contrast, can
cause your heart to beat faster and your muscles to tense up,
exacerbating feelings of stress. To breathe deeply, begin by putting your hand on
your abdomen just below the navel. Inhale slowly through your nose and
watch your hand move out as your belly expands. Hold the breath for a
few seconds, then exhale slowly. Repeat several times.
2. Visualize Calm
It sounds New Age-y, but at least one study, done at the Cleveland
Clinic Foundation, has found that it's highly effective in reducing stress.
Dr. Cooper recommends imagining you're in a hot shower and a wave of
relaxation is washing your stress down the drain. Gerald Epstein, M.D.,
the New York City author of Healing Visualizations (Bantam Doubleday
Dell Press, 1989), suggests the following routine: Close your eyes, take
three long, slow breaths, and spend a few seconds picturing a relaxing
scene, such as walking in a meadow, kneeling by a brook, or lying on the
beach. Focus on the details -- the sights, the sounds, the smells.
3. Make Time for a Mini Self-Massage
Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the
University of Miami School of Medicine, recommends simply massaging the
palm of one hand by making a circular motion with the thumb of the other.
Or use a massage gadget. The SelfCare catalog offers several, such as
the S-shaped Tamm unit, that allow you to massage hard-to-reach spots on
your back. For a free catalog, call 800-345-3371 or go to
www.selfcare.com.
4. Try a Tonic
A study at Duke University in Durham, NC, found homeopathy effective in
quelling anxiety disorders. Look for stress formulas such as Nerve
Tonic (from Hyland) or Sedalia (from Boiron) in your health food store, or
consult a licensed homeopath. To find one near you, contact the
National Center for Homeopathy, 801 North Fairfax St., Suite 306, Alexandria,
VA 22314; 703-548-7790 or go to www.healthy.net/nch/.
5. Say Cheese
Smiling is a two-way mechanism. We do it when we're relaxed and happy,
but doing it can also make us feel relaxed and happy. "Smiling
transmits nerve impulses from the facial muscles to the limbic system, a key
emotional center in the brain, tilting the neurochemical balance toward
calm," Dr. Cooper explains. Go ahead and grin. Don't you feel better
already?
6. Do Some Math
Using a scale of one to 10, with one being the equivalent of a minor
hassle and 10 being a true catastrophe, assign a number to whatever it is
that's making you feel anxious. "You'll find that most problems we
encounter rate somewhere in the two to five range -- in other words,
they're really not such a big deal," says Dr. Elkin.
7. Stop Gritting Your Teeth
Stress tends to settle in certain parts of our bodies, the jaw being
one of them. When things get hectic, try this tip from Dr. Cooper: Place
your index fingertips on your jaw joints, just in front of your ears;
clench your teeth and inhale deeply. Hold the breath for a moment, and
as you exhale say, "Ah-h-h-h," then unclench your teeth. Repeat a few
times.
8. Compose a Mantra
Devise an affirmation -- a short, clear, positive statement that
focuses on your coping abilities. "Affirmations are a good way to silence the
self-critical voice we all carry with us that only adds to our stress,"
Dr. Elkin says. The next time you feel as if your life is one disaster
after another, repeat 10 times, "I feel calm. I can handle this."
9. Check Your Chi
Qigong (pronounced chee-gong) is a 5,000-year-old Chinese practice
designed to promote the flow of chi, the vital life force that flows
throughout the body, regulating its functions. Qigong master Ching-Tse Lee,
Ph.D., a professor of psychology at Brooklyn College in New York,
recommends this calming exercise: Stand with your feet shoulder-width apart
and parallel. Bend your knees to a quarter-squat position (about 45
degrees) while keeping your upper body straight. Observe your breathing for
a couple of breaths. Inhale and bring your arms slowly up in front of
you to shoulder height with your elbows slightly bent. Exhale,
stretching your arms straight out. Inhale again, bend your elbows slightly and
drop your arms down slowly until your thumbs touch the sides of your
legs. Exhale one more time, then stand up straight.
10. Be a Fighter
"At the first sign of stress, you often hear people complain, 'What did
I do to deserve this?'" says Dr. Cooper. The trouble is, feeling like a
victim only increases feelings of stress and helplessness. Instead,
focus on being proactive. If your flight gets canceled, don't wallow in
self-pity. Find another one. If your office is too hot or too cold, don't
suffer in silence. Call the building manager and ask what can be done
to make things more comfortable.
11. Put It on Paper
Writing provides perspective, says Paul J. Rosch, M.D., president of
the American Institute of Stress in Yonkers, NY. Divide a piece of paper
into two parts. On the left side, list the stressors you may be able to
change, and on the right, list the ones you can't. "Change what you
can," Dr. Rosch suggests, "and stop fretting over what you can't."
12. Count to 10
Before you say or do something you'll regret, step away from the
stressor and collect yourself, advises Dr. Cooper. You can also look away for
a moment or put the caller on hold. Use your time-out to take a few
deep breaths, stretch, or recite an affirmation.
13. Switch to Decaf
Wean yourself slowly, or you might get a caffeine-withdrawal headache
that could last for several days, cautions James Duke, Ph.D., the
Fulton, MD, author of The Green Pharmacy (Rodale Press, 1997). Subtract a
little regular coffee and add some decaf to your morning cup. Over the
next couple of weeks, gradually increase the proportion of decaf to
regular until you're drinking all decaf. You should also consider switching
from regular soft drinks to caffeine-free ones or sparkling mineral
water.
14. Just Say No
Trying to do everything is a one-way ticket to serious stress. Be clear
about your limits, and stop trying to please everyone all the time.
15. Take a Whiff
Oils of anise, basil, bay, chamomile, eucalyptus, lavender, peppermint,
rose, and thyme are all soothing, say Kathy Keville and Mindy Green,
coauthors of Aromatherapy: A Complete Guide to the Healing Art (Crossing
Press, 1995). Place a few pieces of rock salt in a small vial, then add
a couple of drops of the oil of your choice (the rock salt absorbs the
oil and is much less risky to carry around in your purse than a bottle
of oil). Open the vial and breathe in the scent whenever you need a
quick stress release. Look for the oils in your local health food store,
or try one of the following mail-order companies: Aroma-Vera, 5901 Rodeo
Rd., Los Angeles, CA 90016, 800-669-9514; or Leydet Aromatics, P.O. Box
2354, Fair Oaks, CA 95628, 916-965-7546.
16. Warm Up
Try this tip from David Sobel, M.D., in San Jose, CA, author of The
Healthy Mind, Healthy Body Handbook (I S H K Book Service, 1997) : Rub
your hands together vigorously until they feel warm. Then cup them over
your closed eyes for five seconds while you breathe deeply. The warmth
and darkness are comforting.
17. Say Yes to Pressure
Acupressure stimulates the same points as acupuncture, but with fingers
instead of needles. Michael Reed Gach, Ph.D., director of the
Acupressure Institute in Berkeley, CA, recommends pressing on the following
three points:
The Third Eye, located between the eyebrows, in the indentation
where the bridge of the nose meets the forehead.
The Heavenly Pillar, on the back of the neck slightly below the base
of the skull, about half an inch to the left or right of the spine.
The Heavenly Rejuvenation, half an inch below the top of each
shoulder, midway between the base of the neck and the outside of the shoulder
blade.
Breathe deeply and apply firm, steady pressure on each point for two to
three minutes. The pressure should cause a mild aching sensation, but
not pain.
18. Schedule Worry Time
Some stressors demand immediate attention -- a smoke alarm siren or a
police car's whirling red light. But many low-grade stressors can be
dealt with at a later time, when it's more convenient. "File them away in
a little mental compartment, or make a note," Dr. Elkin says, "then
deal with them when the time is right. Don't let them control you."
19. Shake It Up
This quick exercise helps loosen the muscles in your neck and upper
back, says Dr. Sobel: Stand or sit, stretch your arms out from your sides
and shake your hands vigorously for about 10 seconds. Combine this with
a little deep breathing, Dr. Sobel says, and you'll do yourself twice
as much good.
20. Munch Some Snacks
Foods that are high in carbohydrates stimulate the release of
serotonin, feel-good brain chemicals that help induce calm, says Dr. Cooper.
Crackers, pretzels, or a bagel should do the trick.
21. Boost Your Vitamin Intake
Elizabeth Somer, R.D., author of Food and Mood (Owl Books, 1999), in
Salem, OR, recommends that women take a daily multivitamin and mineral
formula that contains between 100% and 300% of the recommended dietary
allowances of vitamin B, as well as the minerals calcium, magnesium,
chromium, copper, iron, manganese, molybdenum, selenium and zinc. Avoid
stress formulas, which often contain large amounts of randomly formulated
nutrients, such as the B vitamins, but little or nothing else, Somer
says.
22. Get Horizontal
If sex has been on the bottom of your to-do list for too long, move it
to the top. Sex increases levels of endorphins, those mood-boosting
chemicals in the brain, and it's one of the best total-body relaxers
around, says Louanne Cole Weston, Ph.D., a sex therapist in Sacramento, CA.
Make a date with your mate, and don't let anything get in the way.
23. Admit It
Each of us has uniquely individual stress signals -- neck or shoulder
pain, shallow breathing, stammering, teeth gritting, queasiness, loss of
temper. Learn to identify yours, then say out loud, "I'm feeling
stressed," when they crop up, recommends Dr. Rosch. Recognizing your personal
stress signals helps slow the buildup of negativity and anxiety.
24. Space Out
Look out the window and find something natural that captures your
imagination, advises Dr. Sobel. Notice the clouds rolling by or the wind in
the trees.
25. Try Tea
By now most of us know about the calming properties of chamomile tea.
But a steaming cup of catnip, passionflower, skullcap or kava kava also
work, according to Dr. Duke. Whether you use tea bags or loose tea (one
teaspoon of tea per cup of boiling water), steep for about 10 minutes
to get the full benefits of the herbs.
26. Take a Walk
It forces you to breathe more deeply and improves circulation, says Dr.
Cooper. Step outside if you can; if that's not possible, you can gain
many of the same benefits simply by walking to the bathroom or water
cooler, or by pacing back and forth. "The key is to get up and move," Dr.
Cooper says.
27. Soak it Up
"When I have the time, nothing is more stress relieving for me than a
hot bath," Dr. Weston says. "But when I don't have time, I do the
next-best thing: I wash my face or even just my hands and arms with hot
water. The key is to imagine that I'm taking a hot bath. It's basically a
visualization exercise, but the hot water makes it feel real."
28. Play a Few Bars
A number of recent studies have shown that music can do everything from
slow heart rate to increase endorphins. Good bets: Bach's "Air on the
G-String," Beethoven's Pastorale symphony, Chopin's Nocturne in G,
Handel's Water Music, or pianist George Winston's CDs Autumn or December..
29. Fall for Puppy Love
In a study of 100 women conducted last year at the State University of
New York at Buffalo, researchers found that those who owned a dog had
lower blood pressure than those who didn't. If you don't have a pooch,
visit a friend's: Petting an animal for just a couple of minutes helps
relieve stress, researchers have found.
30. Practice Mindfulness
Heighten your awareness of the moment by focusing intently on an
object. Notice a pencil's shape, color, weight and feel. Or slowly savor a
raisin or a piece of chocolate. Mindfulness leads to relaxation.
31. Dial a Friend
Sharing your troubles can give you perspective, help you feel cared for
and relieve your burden.
32. Stretch
Muscles tighten during the course of the day, and when we feel stressed
out, the process accelerates. Stretching loosens muscles and encourages
deep breathing. Molly Fox, creative fitness director at the Equinox
Fitness Center in New York City, says one of the greatest stress-relieving
stretches is a yoga position called the child pose, which stretches the
back muscles. On a rug or mat, kneel, sit back on your heels, then lean
forward and put your forehead on the floor and your arms alongside your
legs, palms up. Hold for one to three minutes.
33. Say a Little Prayer
Studies show that compared with those who profess no faith, religious
and spiritual people are calmer and healthier.
34. Make Plans
"Looking forward to something provides calming perspective," Dr. Elkin
says. Buy concert tickets, schedule a weekend getaway, or make an
appointment for a massage.
35. Goof Off
It temporarily removes you from a potentially stressful situations.
Esther Orioli, president of Essi Systems, a San Francisco consultant
company that organizes stress-management programs, keeps a harmonica in the
drawer for when she's feeling stressed out. Bonus: Playing it promotes
deep breathing.
36. Straighten Up
When people are under stress, they slump over as if they have the
weight of the world on their shoulders. "Slumping restricts breathing and
reduces blood and oxygen flow to the brain, adding to muscle tension and
magnifying feelings of panic and helplessness," Dr. Cooper explains.
Straightening your spine has just the opposite effect. It promotes
circulation, increases oxygen levels in your blood and helps lessen muscle
tension, all of which promote relaxation.
37. Tiptoe Through the Tulips
Tending your garden helps get you out of your head and lets you commune
with nature, a known stress reliever. If you're not a gardener, tend to
a houseplant. Plants = growth = cycle of life, a nice reminder that
stress, too, will pass.
By Michael Castleman
From India, Vadodara
I thought of adding some that would help us manage stress at our working place
__________________________________________________ ______
Today’s workplace produces plenty of stress. Life’s little hassles mount up until you say to yourself, “If one more thing goes wrong today, I’ll explode.” Don’t reach for the aspirin bottle, try these stress management tips.
Can we eliminate the stressors of modern work life? No. The trick is learning how to manage the stress versus being overwhelmed by it. Here are seven stress management tips
Know the enemy.
What, exactly, is stressing you out? Is it your job? Your home life? Your relationships? Without knowing the root of the problem, you are unlikely to resolve it.
Share the load.
Delegate whenever possible. Don’t fall into the trap of thinking you are the only person who can do the job right. Your coworkers and boss might start to buy into that concept as well.
Get a fresh outlook.
Whoops! I made a mistake. Okay. The world is not going to come to an end. Stress often comes from taking yourself and the job too seriously.
Be a kid again…play.
Put your job concerns aside for five minutes and concentrate on something of fun. Use your break time to work a crossword puzzle, play a quick game of Frisbee, listen to some good music, etc. A few minutes spent playing brings renewed energy to the job.
Let go.
Recognize the difference between the things you can control and the things you cannot. Make a list of these two categories. Stop stressing about the things in your job you have no control over.
Develop a tough skin.
Try not to personalize any criticism you receive. Look at negative comments as constructive criticism that allows you to improve your work.
Don’t make work your life.
Job stress builds when our minds are constantly focused on work. Strive for balance in your life. Make time for family, friends, hobbies and, most importantly, fun.
You man need to give your job the heave-ho. You know it’s time to quit when:
1. You’ve tried all the appropriate channels and methods for resolving your situation, to no avail.
2. You are not challenged and so bored that you hate to go to work every day.
3. Your boss is intimidating, disrespectful or demeaning to you.
Stress is a fact of life, but it need not be a way of life. Every job has stress. It is an inevitable consequence of living and working with others. Effective stress managers know how to reduce the harmful effects while retaining the energy and creativity needed to work and live in a stressful environment.
Article Source: http://EzineArticles.com/
From India, Ahmadabad
__________________________________________________ ______
Today’s workplace produces plenty of stress. Life’s little hassles mount up until you say to yourself, “If one more thing goes wrong today, I’ll explode.” Don’t reach for the aspirin bottle, try these stress management tips.
Can we eliminate the stressors of modern work life? No. The trick is learning how to manage the stress versus being overwhelmed by it. Here are seven stress management tips
Know the enemy.
What, exactly, is stressing you out? Is it your job? Your home life? Your relationships? Without knowing the root of the problem, you are unlikely to resolve it.
Share the load.
Delegate whenever possible. Don’t fall into the trap of thinking you are the only person who can do the job right. Your coworkers and boss might start to buy into that concept as well.
Get a fresh outlook.
Whoops! I made a mistake. Okay. The world is not going to come to an end. Stress often comes from taking yourself and the job too seriously.
Be a kid again…play.
Put your job concerns aside for five minutes and concentrate on something of fun. Use your break time to work a crossword puzzle, play a quick game of Frisbee, listen to some good music, etc. A few minutes spent playing brings renewed energy to the job.
Let go.
Recognize the difference between the things you can control and the things you cannot. Make a list of these two categories. Stop stressing about the things in your job you have no control over.
Develop a tough skin.
Try not to personalize any criticism you receive. Look at negative comments as constructive criticism that allows you to improve your work.
Don’t make work your life.
Job stress builds when our minds are constantly focused on work. Strive for balance in your life. Make time for family, friends, hobbies and, most importantly, fun.
You man need to give your job the heave-ho. You know it’s time to quit when:
1. You’ve tried all the appropriate channels and methods for resolving your situation, to no avail.
2. You are not challenged and so bored that you hate to go to work every day.
3. Your boss is intimidating, disrespectful or demeaning to you.
Stress is a fact of life, but it need not be a way of life. Every job has stress. It is an inevitable consequence of living and working with others. Effective stress managers know how to reduce the harmful effects while retaining the energy and creativity needed to work and live in a stressful environment.
Article Source: http://EzineArticles.com/
From India, Ahmadabad
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Stress management.ppt