sneak in a few stretches
When your muscles are constantly tense and tight, it stimulates your adrenal glands to produce a steady stream of anxiety-triggering stress hormones like adrenaline. Thankfully, just stretching for two minutes four times daily can relax muscle tension and dial down stress hormone production, boosting calmness and positive moods as much as 6 percent, say !ornell "niversity researchers. To do# $oosen a tight back, neck and shoulders by doing gentle head rolls, shoulder shrugs and arm and leg stretches, then finish by straightening your now-relaxed spine and reaching for the sky with your finger tips, so your lungs can take in several deep, relaxed breaths before you dive back into your busy day.
recite your favorite poem
%elaying a poem out loud derails anxiety by forcing you to breathe deeply and rhythmically while focusing fully on the words and the pacing of the lines, according to recent research in the International Journal of Cardiology. &nd that chases away stressful thoughts, lowers heart rate and triggers a state of deep relaxation within ' minutes. &ny rhythmic poem that forces you to take slow, relaxed breaths as you read will do the trick, say the study authors.
shed your shoes
&nd take off your socks, too( Walking barefoot on soft carpeting, grass or any other plush surface stimulates pressure points on the soles that signal your brain to release the calming hormone dopamine, explains )laine Wilkes, *h.+., author of Natures Secret Messages. &nd research at ,ritain-s .chool of !omplementary /ealth suggests that this sort of gentle foot massage can reduce feelings of stress as much as 00 percent. The study-proven strategy# .pend ' minutes walking barefoot on lush grass, or a soft carpet or wiggle your toes along a fluffy pillow, instead
squeeze in some exercise
1ust 0 seconds of intense exercise can tame tension for a full hour, say researchers at !alifornia2s .tanford "niversity. That2s because, 3uick bursts of exercise boost production of serotonin and norepinephrine, mood-elevating hormones that help your brain stay 4 percent clearer and calmer during high stress times, explains +r. ,loomfield. 5)ven a 3uick peddle on a stationary bike, a turbo-fast sweep of the kitchen floor or a 3uick sprint to the bus stop can give you this great mood boost.5
put your feelings on paper
1ust writing about what2s stressing you out can make you feel far less fra66led, says 7arrison. 5.pelling, grammar, writing style and neatness don2t matter one bit, the trick is to just vent,5 he says. 5$etting off a little steam in this healthy way can 3uickly reduce pent-up anger and frustration and that dampens stress hormone output, allowing you to truly relax.5 8n fact, studies at .tony ,rook2s .tate "niversity of 9ew :ork and elsewhere show writing about what2s bugging you for just '; minutes three times weekly is so effective at easing stress, it cuts tension headaches, anxiety and other stress-triggered symptoms almost 0 percent.
breathe deeply when you see a dot
& pack of small circle shaped stickers could be the key to calming your nerves. /ow< &ccording to ,elgian research, spending a few minutes each day breathing slowly and deeply =moving your belly instead of your shoulders> can trigger a 60 percent reduction in stress. 5+eep breathing slows your physiological responses, calming the brain and nervous system the same way meditation does,5 explains /erbert ,enson, ?.+., associate professor of medicine at /arvard ?edical .chool. 5The problem is that in times of stress, most of us forget to do this.5 ,ut posting dot stickers wherever you2re sure to see them regularly, like on your computer, your mirror and doors can help you 3uickly decompress. 5)ach time you see a dot, that2s a solid, visual reminder to take a deep, calming breath,5 explains +r. ,enson. The result# :ou2ll shed stress in seconds(
be a busy bee
*eople who putter around the house doing small tasks like sweeping out a closet, sorting through a junk drawer, or organi6ing their spice rack, burn off so much mood-dampening cortisol that they feel calmer and happier within '; minutes, say "niversity of !hicago researchers. @nocking some small, nagging jobs off of your to-do list provides a major feeling of accomplishment and that stimulates the brain to produce a flood of the calming neurotransmitter, dopamine. 5Aor best results, select a little task that won2t take you more than 4 minutes to finish,5 suggests +r. .inatra.
speak softly
%ecent studies have shown one of the simplest ways to slash your stress levels is to simply sound calm, cool and collected. Why< .peaking in a relaxed tone of voice has been shown to significantly lower blood pressure, heart rate and stress levels, often within minutes( 5<hough no one2s sure yet why, a person2s speech has a profound effect on their own mood,5 explains psychologist 1ohn 7arrison, *h.+., former director of $ahey !linic2s .tress ?anagement *rogram in ,urlington, ?&. 58n fact, just speaking more calmly can reduce your own blood pressure as much as ' percent.5
get crafty
*eople who spend at least 4 minutes doing soothing activities like knitting, or scrap booking, enter a light meditative state that dials down their production of cortisol, adrenaline and other stress hormones by B; percent, helping them feel calmer and more relaxed for up to three hours afterwards, say /arvard researchers. Aocusing your mind on simple, constructive fine motor tasks activates the brain waves that calm the adrenal glands, making them less likely to fire out a flood of stress hormones when life throws you curves, explains +r. .inatra.
brush up
+ry brushing involves gently rubbing a soft, dry brush all over your legs, arms and back -- and for years, it was considered nothing more than a speedy way to boost circulation to the skin. ,ut now doctors at !alifornia2s .tanford "niversity say dry-brushing your legs, arms and back for just five minutes can cut edginess by 4; percent for up to three hours by stimulating thousands of nerve endings that work together to lull the central nervous system into a tran3uil state. Their advice# .elect a long-handled brush made of natural fibers, like tampico vegetable fibers, to make this stress-buster a bree6e.
give in to giggling
Turns out, laughter really is the best medicine. That2s right, studies show yuking it up with a funny friend dampens stress and anxiety levels 60 percent, making giggles more effective than even yoga. 5.hared laughter activates the maternal response in women, increasing their production of calming dopamine, oxytocin and serotonin hormones, plus it soothes the adrenal glands, so they2re less likely to produce a flood of stress hormones every time life gets a little hectic,5 explains )laine Wilkes, *h.+.
spruce up your screensaver
.imply ga6ing at a beautiful beach, forest, field or other tran3uil scene stimulates the brain to produce alpha waves, electrical impulses that enhance feelings of relaxation and tran3uility, say researchers at ,ritain2s "niversity of .heffield. &nd you don2t need to book a tropical cruise to make this stress-busting strategy work for you. .tudy authors produced these great results simply by asking subjects to ga6e at pretty nature photos( .o, sleuth out a soothing shot and load it as a screensaver on your computer for some 3uick calm.
make a list of lovely things
Trapped in traffic< *eople who use chunks of this type of wasted time to jot down five things they2re grateful
for spend the rest of their day feeling more optimistic, calmer and happier, thanks to the fact that reminding yourself of some of the blessings in your life automatically dials down your stress hormone output, says +r. ,enson. 5&nd you don2t have to write down the same five things each time,5 he says. 5& sunny day, a delicious lunch, a loved one2s smile...if it made you feel grateful that day, you2ll reap the benefits by putting it on your list.5
sing in the shower
7etting a little wet and wild can lower heart rate and blood pressure, and trigger slower, deeper, more relaxed abdominal breathing, all in as little as three minutes, say scientists at the "niversity of Wisconsin. The connection# When you sing, you naturally inhale deeply and breathe out in a slow, controlled fashion. &nd scientists say that breathing strategy naturally calms the brain stem and the cerebral cortex, brain regions that help control everything from heart rate and stress hormone output, to muscle tension and anxiety. ,onus# &ny kind of music will work. The trick is to simply inhale deeply and sing with gusto(
