Ways To Relieve Stress ~ Page 2

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 have 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 Walker, director of nursing at Stephen 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. Edward Callahan, a psychologist at the University of California-Davis, 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

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