8 Simple Ways to Reduce Stress

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8 Simple Ways to Reduce Stress

Relieve anxiety and stress with these tips.

Go for a Walk

Research has shown that daily stress and anxiety can trigger

headaches, tense muscles, and even raise your blood pressure. Stress

also suppresses the immune system, making you more vulnerable to

illness. Here are some easy-to-implement lifestyle changes that can

help bring stress down a notch.

Exercise clears your mind and returns the body to a more healthful

state. But you don't need to spend hours at a gym to gain the

benefits of exercise; even a 10-minute walk can decrease anxiety.

When you exercise, beta-endorphins (the body's natural relaxants)

are released. Endorphins counteract the stress hormones raging

through your body. " That's why we get a really mellow feeling at the

end of exercising, " says JoAnne Herman, PhD, an associate professor

at the University of South Carolina College of Nursing. When stress

overloads your system, the body converts to the " fight or flight "

response.

Powered by a surge of adrenaline secreted, your heart beats faster,

pupils dilate, blood vessels constrict, and muscles contract -- all

physiological responses preparing you to defend yourself.

Besides being a break in your daily routine, exercise gets blood

circulating, boosts your mood, and eases tension. " Exercise rids the

body of excess energy it really can't do anything about, " says Dr.

Tara Cortes, clinical director of primary care at Mount Sinai

Hospital in New York. Studies also show that active people have a

decreased risk of coronary heart disease, the number-one cause of

death in the United States.

Call a Friend

Have you ever wondered why things always seem better after you talk

to a good friend? Well, it turns out that friendship is as good for

your health as it is for your spirit. Researchers have found that

having good friends helps lower blood pressure, relieve anxiety, and

may even help you live longer.

In a recent study of AIDS patients, Jane Leserman, PhD, of the

University of North Carolina, found that men who were supported by

good friends were better able to fight the progression of AIDS.

While Leserman was not sure how a support network protected the

patients' immune systems, she credits friendship with helping them

decrease the stress of their illness.

Many experts list friendship as the key factor in getting through

stressful times. " If you can learn to control the stress and speak

to others about it, you become able to deal with a lot more, " says

Dr. Callahan, a psychologist at the University of California

at . One venting session with a good friend might be all that's

needed to make you feel better. But if you're going through an

especially rough time, a good friend will also be there for

continual reassurance. " Unfortunately, people under stress may be

more likely to isolate themselves, " says Martha Craft-Rosenberg,

PhD, professor and chair of parent, child, and family studies at the

University of Iowa in Iowa City.

When reaching out to a silent stressed-out friend, keep things

simple. Show your support through a smile, a hug, or a note

expressing how much you care. You don't have to press them for a

long talk if that's not what they need right now.

Divide Household Chores

A century ago, it was the woman's duty to take care of house and

home. Thankfully, times have changed, or have they? A study at s

Hopkins University found that working women who take on extra

responsibilities at home and receive no thanks for it are more

likely to drive aggressively, a behavior commonly referred to

as " road rage. " The study, conducted by Dr. Barbara Curbow and Dr.

Joan , found that 56 percent of the women surveyed admitted

to driving aggressively during their commutes; 41 percent yelled or

gestured at other drivers; and 25 percent said they took their

frustrations out behind the wheel. Interestingly, the study found

less evidence of road rage among women who received emotional

rewards at home for their hard work.

Because you may not always get that needed pat on the back, other

tactics can help. One way to get more help is to divvy up the

chores. Dividing chores gets the whole family involved in running

the household, says Craft-Rosenberg, the family studies professor

from Iowa. " The resilience of a family is related to how well they

can work together, " she says. Even small children benefit because

contributing makes them feel needed. And when others share the

workload, there's less pressure to get everything done at once. " It

helps me remember that I do not have to be the 'Supermom' I

fantasize about, " says Marti Rickel, a clinical instructor at the

University of Arkansas College of Nursing and mother of a 3-year-old

son. " I can be a good mother and a good nurse and a good wife, but

on some days I cannot be good at all of them at the same time. "

Reduce Caffeine Intake

Drinking four or five cups of coffee every morning does more than

open your eyes. The caffeine raises your blood pressure and

increases secretion of adrenaline, a stress hormone. In fact, the

caffeine in your coffee cup imitates and even exaggerates the body's

response to stress, according to D. Lane, PhD, a professor of

psychiatry and behavioral science at Duke University in Durham,

North Carolina.

While your brain is pumping out more adrenaline, Lane says, your

heart is also working harder, causing a three-point increase in

blood pressure. A five-point increase in blood pressure has been

associated with a 21 percent increased risk of heart disease and a

34 percent increased risk of stroke. Although Lane is reluctant to

link caffeine intake and disease, he says that the mechanisms are

there.

When all is working as it should, our nervous systems have

mechanisms that keep us from overreacting to stress. But caffeine,

which Lane calls the the most widely used drug in the world, seems

to inhibit that natural function and leave the body in an agitated

state for longer than normal. And because the effects of caffeine

last for hours after intake -- it takes 4 to 5 hours to eliminate

half the caffeine present -- the body never really gets a chance to

function without caffeine.

The long-lasting effects of caffeine are even greater for women

taking birth control pills because both estrogen and caffeine are

broken down by the liver. " It may take 10 to 12 hours for women on

birth control pills to lower their caffeine levels by half, " Lane

says. " So by the time yesterday's caffeine is gone, they have

already started with this morning's coffee. "

Slowly taper off caffeine by drinking a cup of decaf or herbal tea

to substitute for your caffeinated cup. Or, try mixing regular with

decaf beans at the grocery store. If you take it slowly, your body

will hardly notice the difference.

Take Ten

Whether you're an executive, an at-home mom, or a cardiac surgeon,

giving yourself time to unwind is vital for de-stressing your life.

" Taking 10 minutes for yourself won't solve all of life's problems,

but it gives you a chance to feel calmer and find clarity, " says

Jill Strawn, PhD, an assistant professor at the College of New

Rochelle School of Nursing in New York. Whether you need a nap, a

bath, or a quiet place to read a book, make sure the time is spent

doing exactly what you want to do.

For parents with young children, Strawn suggests having the little

ones join in. Kids love to do what their parents do, she says.

Listen to a relaxation tape with your child, or lie on the grass

together and watch clouds go by. By including your children, you

teach them the importance of slowing down and enjoying life.

" We're so busy running that we don't enjoy the journey along the

way, " says Glenda , director of nursing at F. Austin

State University in Nacogdoches, Texas. " We're waiting for the

reward (of working hard) and when it finally comes, we're too

exhausted to enjoy it. " By spending time relaxing and realizing your

strengths and joys, you learn to appreciate yourself.

Share a Laugh

Whether it's a tiny giggle or an all-out belly-busting whoop,

laughter makes life a lot easier to deal with.

By looking at the humorous side of life, you shift your thinking

away from a situation, clearing the way for stress relief. Laughter

initiates the release of beta-endorphins, those same natural

relaxants that are released during exercise. Endorphins make you

feel good and protect the immune system by decreasing cortisol, an

immune system suppressor.

Dr. Callahan, a psychologist at the University of California-

, describes laughter as the perfect antidote to

tension. " Laughter helps you move away from anger and toward a

positive closeness to other people, and positive social contact with

others is essential for stress management. "

If you tend to take yourself too seriously, recruit help. Call a

friend who makes you laugh or rent a comedy at the video store.

Get a Massage

Massage therapy has gone from a luxury to something that almost

anyone who needs a little TLC can get. The number of licensed

massage therapists enrolled in the American Message Therapy

Association has grown from 1,200 in 1983 to more than 38,000 today.

When you are stressed out, your shoulder and neck muscles are among

the first to get tight. When muscles are tense for too long, their

blood flow is reduced and they can't " breathe, " which makes them

sore. That's why massage is so helpful; it works the tension out of

your muscles, increases range of motion, and allows for blood to

circulate more easily. In addition, massage releases beta-

endorphins, those neurochemicals that make you feel relaxed.

" My clients often say that their massage is like a mental vacation, "

says Elliot Greene, former president of the American Massage Therapy

Association. " Massage helps you leave your thoughts for a while. "

Licensed massage therapists who are members of the American Massage

Therapy Association must take at least 500 hours of in-class

training, pass a certification exam, and comply with an enforceable

code of ethics.

Know Your Limits

Sometimes a reality check can show you whether you're causing

yourself unnecessary stress, either through unrealistic expectations

or feeling like everything is out of your control. Consider printing

these lists and posting them on your dashboard, the refrigerator, or

anywhere you can read them over for a quick " reset. "

Things You Can't Control

the age or stage of development your children are in

the way you were raised

whether the stoplight turns red or green

how fast other cars are driving

the number of hours in a day

other people

the timing of your teenager's mood swings or your toddler's temper

tantrums

your age

when work or a project takes much longer than expected

waiting for your doctor 30 minutes after your scheduled appointment

a death, illness, or accident in the family

the calendar (helpful to remember when holidays are approaching)

being laid off from a job

messes made right after you have cleaned the house

Things You Can Control

your reaction to others

your to-do list (and the number of items on it)

how your day is spent

your goals

how much time you're willing to spend on a particular project

your self-esteem and self-worth

how you treat others

your exercise and eating habits

the communication of your needs to others

telling people when you're stressed out and need time alone or help

with projects

whether or how much you smoke or drink alcohol

how old you act

the way you raise your children