Stressed? 7 steps to instant calm
Between your busy work schedule, taking care of the kids, running errands, and, oh, the hundred other things you have to do in a day, it's easy to forget the amount of stress you're actually under.
But your body is well aware. All that tension could start a chain reaction of health problems. "When you repeatedly get stressed, your nervous system stays keyed up, so even small amounts of stress can make you feel overwhelmed," says Dr. Henry Emmons, author of "The Chemistry of Calm."
That's why it's so important to build in a relaxation routine for those times when life goes haywire. Learn how to cultivate calm with these simple suggestions from our friends at Health.com...
Stressed? 7 steps to instant calm
Look for the signs
To keep your stress level in check, take a few minutes each day to think over any unusual changes in your habits or physical health that may be spurred by anxiety.
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Stressed? 7 steps to instant calm
Shift your focus
Dr. Emmons recommends shifting your focus to your body instead. Find a quiet place to sit down, and concentrate on feeling the seat beneath you. Then take long, deep breaths from your diaphragm; try inhaling through your nose for a count of four, holding for two, and exhaling through your mouth for seven. Exhaling longer than you inhale deepens your breathing, which helps calm your nervous system. "You can even practice your breathing when you're not stressed, so you know exactly what deep-breathing counts soothe you," Dr. Emmons says.
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Stressed? 7 steps to instant calm
Get a move on
So take a break, and walk up and down a few flights of stairs, or sign up for that kickboxing class you've been dying to try. Then cool down from your routine with some mellow music: Make a special "soothing" playlist for your iPod, recommends Dr. Beth Hamilton, co-author of "So Stressed: The Ultimate Stress-Relief Plan for Women." Research suggests that your brain waves will sync up with the slow rhythm, putting you in a meditative state.
More from Health.com: Job killing you? 8 types of work-related stress
Stressed? 7 steps to instant calm
Snack right
Sugary munchies spike your blood-glucose level, making you feel even more jittery. For a healthy yet stress-busting treat, dip fresh strawberries in dark chocolate sauce, Somer suggests. The fruit's vitamin C decreases stress-induced free radicals, while dark chocolate helps reduce stress hormones (such as cortisol) in the body. Another option: Snack on carrots or celery sticks. Chomping on crunchy (but healthy!) snacks helps you release pent-up frustration, Somer says.
More from Health.com: Job killing you? 8 types of work-related stress
Stressed? 7 steps to instant calm
Phone a friend
Even better: Make time to hang out regularly - you'll get a continuous boost to your well-being. Just don't turn your talks into bitchfests; ranting will get you worked up again, Dr. Emmons says.
More from Health.com: Job killing you? 8 types of work-related stress
Stressed? 7 steps to instant calm
Get out!
More from Health.com: Job killing you? 8 types of work-related stress
Stressed? 7 steps to instant calm
Prep for bed
More from Health.com: Job killing you? 8 types of work-related stress