Simple Pleasures

Aromatherapy
Smelling certain aromas is one way to lift your spirits. Deeply inhale a favorite aroma and you send soothing stimuli to the brain's center of pleasure and emotion. The smell of green apples and cucumbers, for instance, are said to reduce anxiety levels in a high-stress situation. Studies also suggest that the smell of lavender increases alpha waves and promotes relaxation. The aromas that appeal to you most are the best choices for relieving stress and anxiety and, chances are, the fragrances you choose arise from happy memories.

Laugh
It is one of the healthiest antidotes to stress. When we laugh, even smile, blood flow to the brain is increased, endorphins (pain-killing hormones that give us a sense of well-being) are released and levels of stress hormones drop. Isolation has been tied to failure to cope adequately with stress, heightened vulnerability to illness and even premature death, so socialize and share a laugh with a friend.

Sleep
Lack of adequate sleep can make you moody, angry and more vulnerable to illness and the daily stressors that stalk you. Take a nap or go to bed early. If worries are keeping you awake, try this technique: Write down your problem and then write in block capitals, "I am going to sleep on this worry and do not have to decide what to do about it for 24 hours." Read your statement out loud, then put it away in a drawer, box or cupboard. You can now put the worries to the back of your mind and try not to resolve them for 24 hours. In other words, sleep on it. Many of us find that after 24 hours, many of our worries are far less intense and that solutions occur to us just because we are not constantly worrying about them.

Take Note
Writing down your feelings in a diary may help relieve emotional stress. This is especially helpful for those who have trouble talking about problems. In a study conducted by psychologist James W. Pennebaker, Ph.D., of Southern Methodist University, participants wrote for 20 minutes a day, over four consecutive days, about issues or emotions that were causing them stress. Those who stuck to the exercise showed improved mental health and were better able to cope with stress.

Play Around
The next time you are feeling anxious or stressed, take a break and do something childish. Find crayons and draw a picture, rent a favorite childhood movie, borrow some fun children's books or find a few old favourite toys.

Daydream
Let your worries go and let your imagination take over. Bring to mind a particular time, place, person or object that you would like to experience again. It has to be something that has given you particular pleasure in the past or that you think would give you pleasure if you experienced it in the future. Once you have the image, sit somewhere quiet, take a deep breath and, breathing at a regular rate, close your eyes and allow yourself to live every detail.

Slow Down
Try moving, talking and behaving in a relaxed, slower manner and see if some of your stresses ease away. For instance, drive ten miles per hour slower, pause at the table before you eat, take a bath after work, let the phone ring a few times before answering.

Adapt Your Environment
Colour, lighting and noise are all elements that engage and influence our senses. They can work against you, adding stress, or for you, as environmental stress reducers. Add fresh flowers to a room, dim the lights and light candles, turn the TV off and play soothing music.

Nurture Your Spirituality
Religious or spiritual beliefs give us a context larger than ourselves which can provide us with perspective when we are deeply stressed. Spirituality does not need to take place in a formal place of worship. It may mean no more than communing with nature or taking quiet, reflective time out of your day to contemplate something more than life's mundane stresses.

Talk to Yourself
If you are inclined to blame yourself for your problems (even when they are not your fault) you may be guilty of negative self-talk, which is a great stress maker. Those who accept mishaps as largely routine and normal occurrences in life and who talk to themselves in positive terms about these events have higher self-esteem and much lower stress levels.

Eat
What you eat can promote or relieve stress and help or hinder the body in how it handles the physical stress response. Stay healthy and stress-resistant by taking time out for meals, eating at regular times, avoiding sugars and fats. If you are stressed and need a break from anxiety, try foods low in fat and protein and high in complex carbohydrates for a calming effect. If you are looking to concentrate your energy to help get you through a stressful day, choose foods that enhance alertness.

Exercise
To work away your tension and fortify yourself against the negative physical effects of stress, try these tips: squeeze something (such as a squishy ball), do an aerobic activity, take a walk or swim.