Exercise. People who get regular aerobic exercise have lower levels of stress hormones and experience smaller increases in heart rate and blood pressure under duress. Physical activity can also improve your mood, relieve tension, and provide a therapeutic time-out. Try to engage in moderate aerobic exercise—walking, running, swimming, biking, yard work, or dancing—for 20 to 30 minutes most days of the week.
Yoga and tai chi. These gentle and meditative exercises induce various physiological changes, including reduced blood pressure and heart rate, that can counteract the harmful effects of stress and promote mental calm. Consider signing up for a local class, or purchase a video for home workouts. You'll find many at www.collagevideo.com.
Some form of relaxation. This can include hobbies, a massage, listening to mellow music, traveling, reading a good book, repeating a prayer, or writing. Whichever approach you take, find some time each day to unwind.
Cognitive-behavioral techniques. Ask yourself if your stress is justified and if so, whether you have a constructive response. Other cognitive tools include recording stressful thoughts in a diary, or interrupting your worry by literally telling yourself to stop, either aloud or to yourself.
- Breathe deeply. Take slow, steady breaths. Notice any tension in your body. Breathe into the tension, and release as you exhale.
- Tense and then relax each muscle.
- Sing or hum a soothing tune.
- Close your office door and listen to a 10-minute relaxation tape.
- Stretch.
- Visualize a pleasant, peaceful scene.
- Turn off your cell phone and ignore your e-mail.
