50 Stress Busting Ideas from Ladies Home Journal

I got this from the April 2008 Ladies Home Journal. It comes from Inner Life by Susan Swimmer. I'm copying it word for word, comma for comma, out of the magazine. This is NOT my personal list... it is a list from LHJ. I do use many of the ideas and I found a few new ones to use. I thought maybe everyone could find some benefit from at least a few of the ideas... at least I hope so.

After I get all 50 listed, please feel free to add your own ideas and helpful hints!!!


1. TALK TO SOMEONE. Bottling things up is for brewers. A trusted friend (or trusted trained professional) who will listen to what's bothering you without judgment or mockery will help you unload your problems and may also help you solve them.

2. EAT A HEALTHY BREAKFAST. Skipping breakfast causes your metabolism to slow, which can zap your energy, give you headaches and make for moodiness and irritability, says Keri Glassman, a New York City-based registered dietitian.

3. LAUGH. Read comics, rent a funny movie, go to the circus! A hearty belly laugh decreases stress hormones in the bloodstream, relaxes muscles and, let's face it, feels good all over.

4. CRY. Hey, assuming you're not running for president, go ahead and sob. Research shows women cry up to four times more often than men, and when they cry, they cry harder. According to William H. Frey III, Ph.D., author of Crying: The Mystery of Tears, our waterworks may have evolved to remove chemicals, possibly stress hormones prolactin and ACTH, that build up during stress.

5. PUT FUN ON YOUR TO-DO LIST. Write down everything you think you need to do for the next month. Work, errands, chores-everything. Then remove 5 percent of the items. You'll drop tasks that aren't truly critical and gain valuable free time to spend on something fun for yourself.

(Please remember that these came from LHJ, a women's magazine and will not apply to everyone in every situation. Not every idea/hint is good for even all women... as is evident in #6... roflmao)

6. BUY A NEW LIPSTICK. It's the closest thing us grown-up girls have to getting a new toy. Lipstick doesn't cost a lot, gives you instant gratification and makes you feel pretty.

7. EAT MORE FIBER. Find it in legumes, nuts, vegetables, whole grains and fruit. Fiber keeps your digestive tract happy (less stress on your body) and helps absorb toxins and bacteria. It also stabilizes blood sugar levels, ameliorating mood swings.

8. SET YOUR GPS TO LOCAL ROADS. Studies have shown that driving in traffic is (surprise!) stressful. simple solution? Allow yourself more time to get from point A to point B and take the route less traveled.

9. START A STRESS JOURNAL. Step one: Write down what caused your stress (a cranky boss, dawdling kids, an ill parent), how that stress made you feel (both physically and emotionally) and what your response was (eating a bag of chips, yelling at your spouse, getting a headache). Writing can help you distance yourself emotionally. Step two? Use the journal to scan for stress trends (so you can try to avoid them) and find healthy alternatives to dealing with the stresses, such as splitting kid duty with your spouse.

10. LOVE LAVENDER. Spritz a tissue with the scent and slip it into your pillowcase. The sweet aroma makes you feel calmer and helps you snooze better.
(*note from MetzyMom* Lavender is statistically proven to be the most calming of scents. It doesn't matter if you are male or female. You also don't have to spend a lot of money on essential oils like the ones I use in my soap. It's the SCENT that is calming, not the grade of the oil... you can buy a vial of the fragrance oil almost anywhere for less than the cost of a bottle of tylenol.)

11. BECOME A BELIEVER. Don't get stuck thinking that nothing will ever get better, cautions Martin Binks, Ph.D., director of behavioral health at the Duke Diet & Fitness Center. Fan optimism instead. Write a checklist of what's improved. "Focusing on success motivates more success," he says.

12. CHECK YOUR MEDS. Some drugs can affect mood and some, when combined, can induce feelings of stress and anxiety. Ask a trained professional to take a look at all the medications you take within a month (prescription AND over-the-counter) and make sure you're not mixing yourself an anxiety-provoking drug cocktail, says Dr. Binks.

13. EAT OATMEAL. Oatmeal helps your body release serotonin stores in your brain (too little of this neurotransmitter may lead to depression). Nutritionist Keri Glassman recommends eating a bowl of oatmeal no later than an hour before going to bed to alleviate stress and help relax.

14. DITCH TOXIC PEOPLE. Everybody has that person in her life who only makes everything more stressful. You can't always duck him or her entirely - sometimes you're related - but you can limit your exposure. And when you do have to be together, set a specific time period and include others so that you don't have to handle this person by yourself.

15. PLAY WITH YOUR PET. It's virtually impossible to stay stressed when you're tickling your dog's belly. Or dangling string in front of your cat or bird, for that matter. Unless it just poked a hole in your sofa cusion, of course.

16. SAY NO TO NEGATIVE TALK. Negative talk is the verbal banter of our inner critic. Put a cork in it. How? When the negative voice tells you, "I'm overwhelmed," respond with positive talk: "I can cope by breaking this project into smaller tasks," for example, says Dr. Binks.

17. ADORE ALMONDS. It's possible, just possible, that almonds are a perfect food. They're loaded with immune-boosting zinc and heart-healthy vitamin E. And they help stress because you really have to chew almonds... in a get-the-aggression-out sort of way. Chewing itself seems to be a stress reliever, according to research that found that gum chewers were calmer and more relaxed than non-chewers. Another plus: Ten dry-roasted almonds only have 77 calories.

18. BREATHE DEEP. When under stress we tend to take quick, shallow breaths. Deep breathing slows the stress response by getting more energizing oxygen to your body. Take 10- to 15-minute "breathing breaks" throughout the day, suggests Frank Lipman, M.D., an integrative physician in New York City who combines Western and alternative therapies. Find a quiet space and be conscious of your breath going in and out. Think about your belly rising and falling with each breath. Relax.

19. FANTASIZE ABOUT SOMETHING WONDERFUL. For me (for Susan Swimmer the author of this piece, not for me MetzyMom) it's lounging on a beach watching turquoise water lapping at the sand. I'm also 4 inches taller and 10 pounds thinner - but that's just me. Whatever happy place you choose is fine.

20. HYDRATE. Dehydration is a common cause of fatigue, which is a common cause of stress. Caffeine and dry air (in offices and apartments) contribute to dehydration, and women over 40 are especially prone. So drink plenty of water!

21. STRETCH. We hold tension in the soft tissues of our body's muscles. When soft tissue gets tight, it squeezes nerves and blood vessels, creating poor circulation and pain. Spending a day trapped behind the wheel or at a desk makes things worse - humans were built to move, not sit. Firfteen minutes of gentle stretching at the end of each day can be enough to restore flexibility and mobility.

22. HAVE SEX. An orgasm a day keeps tress away. Well, perhaps you don't need one every day, but research is clear that the massive endorphin release that happens during orgasm has a calming effect on the body long afterward. And let's be frank: partner optional.

23. TAKE A VISUAL VACATION. Closing your eyes quiets the brain by eliminating the myriad visual stimuli that tax your body.

24. PLAN A REAL VACATION. A long weekend or more away is a great stress buster, of course, but even planning one can relax you, says Jo Barrett Grellong, L.C.S.W., a clinical social worker in New York City.

25. DRINK BLACK TEA. Four cups a day can help you recover from life's daily stressors, according to a 2006 study at the University College of London. Ingredients specific to black tea, such as catechins, polyphenols and amino acids, have been shown to have positive effects on the neurotransmitters in the brain. Drink water, too (see #20).

26. WHEN THE GOING GETS TOUGH, GO ELSEWHERE. Don't be afraid to physically remove yourself from a situation that feels stressful, says grellong. Let the overcrowded bus or elevator leave without you.

27. JUST SAY NO. Be honest about your limits... with time, patience, physical ability. Whether it's taking on an additional project at work, volunteering to chaperone your fifth grader's field trip or offering to cook yet another holiday meal for your entire extended family, taking on more than you can handle is a surefire way to fire up your stress levels.

28. PLAY A BOARD GAME. Unwinding and stress relief were the top reasons people play "casual" games such as cards and board games, according to a 2006 Harris Interactive poll. Playing is also a relaxing way to connect with family and friends. No one free at the moment? There's always solitaire!

29. EXERCISE. Moving your limbs triggers the relaxation response, says Cedric X. Bryant, Ph.D., chief science officer of the American Council on Exercise. Exercise increases blood flow, causing stress hormones to dissipate faster. Research shows that 30 minutes of walking on a treadmill at 60 to 70 percent of your maximum heart rate mitigates stress, depression and bad moods. Be sure to drink water (see #20).

30. PICK YOUR BATTLES. Neighbor complaining about how close you park to her driveway? Agree to adjust your parking, and compliment yer rosebushes while you're at it. This way you offer a compromise and you change the subject to something stress-free, says Grellong. It won't work every time, but some of the time may be just enough.

31. CAR POTPOURRI? The scent of cinnamon or peppermint may curb driver fatique, increase alertness and ease frustration behind the wheel, according to research presented at a 2005 Association for Chemical Reception Sciences conference.

32. HAVE LUNCH WITH A FRIEND EVERY WEEK. A strong support system helps you face fear, confrontation, disappointment - even a bad hair day.

33. DO SOMEONE A FAVOR. It allows you to be a problem solver instead of a problem sufferer. And that, my friend, puts any stress you're feeling in perspective.

34. LOSE YOURSELF IN A GOOD BOOK. Find one that suits your mood of the moment and escape to another world for a few hours. AHHHHH.

35. SLEEP. Getting shut-eye provides time for biochemical housekeeping, replentishing energy stores, reducing the level of stress hormones. Most of the cleanup occurs during the first few hours of deep sleep (REM), says Orli Etingin, M.D., professor of clinical medicine at NewYork Presbyterian Hospital/Weill Cornell Medical Center. Though napping is good (your body rests), is't not an ideal stress reducer on account of the absence of REM. (For tips on getting better sleep, go to www.lhj.com/sleep.)

36. GET A PROFESSIONAL MASSAGE. This stress-relief splurge releases tightness in the soft tissues, which in turn relieves stress. Plus, it feels wonderful.

37. RETHINK SUNDAY NIGHTS. Do you spend them lying in bed feeling overwhelmed about the week to come? You're not alone. Sunday-night stress is an epidemic. Have your family make a six-week schedule assigning members (kids, too!) responsiblilty for jobs, such as who takes the dog to the groomer and the usual dishwasher and trash duty, suggests Kate Kelly, coauthor of Organize Your Life: Free Yourself From Clutter & Find More Personal Time. With this strategy, the get-it-all-done stress doesn't fall on just one person (that is, you).

38. FILL THE TUB. Can't remember the last time you reclined in your bath? Before the shower was invented, the Romans and Turks had the right idea, we think. Being immersed in warm water encourages -nearly forces- your muscles to relax. Add a few drops of lavender oil, which encourages relatation through aromatherapy.
(*Note from MetzyMom* In this case, accprding to experts, it is better to use an essential oil, which although pricey, is better when used for aromatherapy. Fragrance oil is a good substitute until you can purchase the real thing*)

39. PRACTICE YOGA. Other than the release of stress hormones that comes with any exercise, yoga is a way to quiet the head. We all suffer from "monkey mind" -jumping from thought to thought all day long, says Dr. Lipman. Yoga forces the mind to start focusing -on breathing, moving and staying still.

40. TURN OFF YOUR PDA. Power down your BlackBerry or Treo at least one hour twice a day to give yourself and your family a break. When it's on, make sure the new e-mail notice is not set to vibrate or beep ever time you get a message.
(*Note from MetzyMom* I think this would apply to our computers*)

41. EMBRACE SHORTCUTS. Yes, it would be lovely to bake homemade cookies for the potluck, but good store-bought ones will feed your friends and may save your sanity.

42. PLAY CATCH-UP. Whether you're actually late or just worried about cramming in everything you're supposed to do, outfox this stress source by scheduling 15-minute blocks of catch-up time into your day. Best is having two per day (say, midmorning and late afternoon). If for some reason you are running low on time, use that 15 minutes to try a different stress buster.

43. TREAT YOURSELF. Whether you enjoy spoiling yourself with a haircut, a cup of coffee and your favorite magazine or sneaking in a midday movie, doing something that's pure pleasure for you is a great way to decompress and de-stress.

44. BREAK OUT THE VINO. Red wine is loaded with heart-healthy antioxidants. Ideally, it will force you to stop, sit and relax. Limit yourself to one glass. Don't use it as a bedtime rlaxer, however; wine is a lousy sleep aid (it's a stimulant) and what's more, it's dehydrating.

45. DO SOME HANDIWORK. Do you knit? Crochet? Needlepoiint? Research suggests that the concentration and repetitive motion entailed in any of these crafts are perfect antidotes to stress. It's called the "distraction hypothesis," plus you get a beautiful handmade pillow/scarf/tea cozy out of the deal.

46. TAKE THE CHOCOLATE CURE. Dark chocolate is a potent antioxidant and may increase your serotonin levels, as well as lower blood pressure and bad LDL cholesterol. Milk chocolate is not as powerful as the dark type.

47. CRANK UP THE MUSIC. It doesn't matter whether you choose the Beatles or Beethover - clear the floor, turn up the volume and let it rip. Losing yourself in music - and, better yet, dancing to it - is a great fullbody stress reliever.

48. WET YOUR WRISTS. Place them under cold running water for 60 seconds while breathing deeply. Your wrists have a large number of small blood vessels and the cold water helps cool and calm you, according to Julie Rosenzweig, Ph.D., a psychotherapist in Lake Oswego, Oregon, who specializes in stress cures.

49. TAKE A MENTAL HEALTH DAY. Need we say more?

50. TURN OFF THE TV ... for a whole week. Watching TV can ass stress to our already-overstimualted brains. And it doesn't help that so much of the news that's on the tube is scary. Get your media fix from print and spend the blessed quiet doing things you enjoy.

***END OF ARTICLE FROM LADIES HOME JOURNAL, APRIL 2008***COPIED FROM PAGES 18 THROUGH 26 FROM AN INNER LIFE SERIES BY SUSAN SWIMMER***TITLE OF ARTICLE: 50 QUICK STRESS CURES***BYLINE: SUSAN SWIMMER***