stress management tips

Stress Management Tips

Everyone has stress, because life isn't something we totally control.
21. 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.
22. Boost your vitamin intake
Elizabeth Somer, R.D., author ofFood and MoodOwl 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.
23. 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 its 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 dont let anything get in the way.
24. 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, Im feeling stressed, when they crop up, recommends Dr. Rosch. Recognizing your personal stress signals helps slow the buildup of negativity and anxiety.
25. 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.
26. 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.
27. Take a Walk
It forces you to breathe more deeply and improves circulation, says Dr. Cooper. Step outside if you can; if thats 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.
28. 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 dont 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 Im taking a hot bath. Its basically a visualization exercise, but the hot water makes it feel real.
29. 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 Bachs Air on the G String, BeethovensPastoralesymphony, Chopins Nocturne in G, HandelsWater Music,or pianist George Winstons CDsAutumnorDecember..
30. 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 didnt. If you dont have a pooch, visit a friends Petting an animal for just a couple of minutes helps relieve stress, researchers have found.