Stress Less in 7 Steps

• Understand what you can control: Stress often comes from trying to control situations or people's actions that are beyond our control. Avoidance also raises stress. Recognize the choices you do have, Dr. Molitor advises. You may not be able to control world financial markets, but you can read your statements, control how you invest and make choices about how to spend your available income.

• Say good things about yourself: This one is so simple, but many of us reinforce our stress by piling on with an internal negative voice. Research shows that affirming your personal values keeps production of cortisol, the stress hormone, low. The next time you catch yourself putting yourself down in your thoughts, say or write something good about yourself instead. And make the goals you set for yourself realistic.

• Encourage the relaxation response: Try activities that use repetitive motion or sounds while also pushing aside everyday thoughts that might pop up. This helps quiet your mind. Good stress-relieving repetitive activities: knitting, running, prayer, playing a musical instrument, meditating or chanting a word or phrase.

• Keep meals and sleep healthy: Eat more veggies, fruits and whole grains. Avoid sugar, caffeine and fatty foods as much as possible. Good fuel promotes emotional resilience and calm. And avoid eating when you're not hungry—another sign of chronic stress that can just lead to more tense feelings. Stress might also cause sleep loss, which makes you feel more stressed. Support healthy sleep by winding down at night, avoiding caffeine or food before bed and leaving enough time for a good night's rest.

• Find a passion: Stress can narrow your vision, so it helps to move outside the boundaries of your current situation. Start with a small step—a one-night class in an artistic interest you haven't pursued before or two hours of volunteer effort for a community or charitable project—then see where that first step takes you. Many women find stress relief through a new passion for a career, hobby or cause.

• Just take a minute: Think you don't have time for stress control? These three quick and easy stress-busters can help!