7 Simple Stress-Reduction Strategies

Like most people who work in the corporate world, my spouse has been experiencing a high level of job stress lately. He works more hours, takes very little time off and often stresses about work even when away from the office. The light at the end of the tunnel, or at least a brief respite, will come in a few weeks when we go to the beach for a week. A week in a beach house is a no-brainer stress reduction strategy. There are countless books, audio tapes and Web sites with similar stress management advice. But here are some simple, everyday things we can do to reduce stress:

1. Take a break from your "real" life

Sure vacations are great; the anticipation, the total change in venue, etc. Unfortunately, not everyone can afford the money or time. But most of us can take an afternoon, a day or two or a long weekend and escape our everyday routines and pressures. Go to a B&B for the weekend. If strapped for cash, visit an old friend out of town. It doesn't have to cost anything other than maybe gas money - take a day and go to a local state park, spend the day in an art museum (especially when they have free admission!).

2. Spend time with friends

With our hectic lives and schedules, time with good friends becomes a luxury. Maintaining friendships shouldn't be such hard work. I often have to schedule a lunch date with my best friend weeks in advance. But considering the benefits of time with someone with whom you can "let your hair down" and be yourself - isn't it worth the extra effort? And I'm not talking about friends who are constantly in crisis or are always seeking your support and advice. When you are feeling stressed is not the time to take on the role of lay therapist! This should be a mutually beneficial relationship.

3. Breathe!

How often have we heard that breathing correctly can reduce stress. It's a physiological response. Most of us breathe too shallowly. Try really filling up your lungs and slowly exhaling, taking 5 or 6 deep breaths. It's a proven antidote for anxiety. One of my favorite books about stress management and relaxation is The Relaxation and Stress Reduction Workbook, by Martha Davis, Matthew McKay and Elizabeth Robbins Eshelman. First published in 1980, it has step-by-step instructions for learning to breathe correctly, progressive relaxation, meditation, visualization and many other stress-reducing techniques. For years I have referred patients to this book in my practice.

4. Use the "right" side of your brain

Much research has been done on the use of the left and right sides of our brains. Simplistically stated, the left side is said to control logical, rational and analytical thinking; the right side - the intuitive, creative and "holistic" thinking. For instance, a math professor would probably be left-brain dominant, an artist, right-brain dominant. I often hear people who are typically left-brained say, "I'm not that creative. I'm a logical thinker." Opening up and exploring that right-brain connection can be a stress-buster. A good example is a friend who is a litigation attorney. Since I've known him he has explored creative pursuits by learning to bake artisan breads and taking a watercolor painting class. Here's a fun, short test to see if you are right- or left-brained: Are You Right or Left Brained? (FYI - I scored 35% left brain and 65% right brain.)

5. Hang out with animals.

There have been studies confirming that having a pet reduces blood-pressure and has many other positive health benefits. My neighbor has a menagerie of animals, both indoor pets and livestock (most of whom are also pets). Sometimes when stressed, I find myself going over for a "horse fix." In their presence, I can feel that stress leaving me. Throw a Frisbee for your dog or build a fort for your cat with bed pillows. Go to the zoo and sit near a rhino or polar bear.

6. Sure, we all know this one - physical exercise reduces stress

But sometimes walking or running on a treadmill doesn't do it. Go smack a tennis or racket ball. Bounce a ball off a brick wall. When I lifted weights, I found pulling down a heavy, overhead lat bar did it for me.

7. Have more fun

Most of us work too hard, sleep too little, make poor diet choices and/or have too much stress in our lives. When was the last time you did something silly and fun? Laughed until you teared up? Rent a truly goofy movie. Call that friend who makes you laugh.

Nancy