Lifestyle Tips

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1. Eat your way to calm

   In general it's a good idea, but particularly during times of stress, to skip the simple sugars and starches—potato chips, cakes and ice cream. According to the APA 2008 Stress in America poll, 48 percent of Americans reported overeating or eating unhealthy foods in response to stress, and 39 percent reported skipping a meal because they felt stressed. Seek healthier comfort foods as alternatives, such as nonfat or low-fat yogurt instead of ice cream and carrot sticks or whole-wheat pretzels instead of potato chips. And avoid coffee and other caffeinated food and drinks. They not only increase levels of certain stress hormones, they also mimic their effects in the body such as increasing heart rate. Load up on vegetables and other high-fiber foods. Not only do they keep your gastrointestinal tract working during high-stress periods (and help you avoid constipation), but the nutrients they provide lend an extra dollop of protection against chronic stress. Choose complex carbohydrates—oatmeal, whole grains, nuts and beans. Their steady release of sugar not only keeps your blood sugar levels steady, but induces the brain to release more of the mood-enhancing chemical serotonin.

2. Coping with fear and anxiety about war, terrorism and other public threats

   If you're worried about unknown danger, turn it into something known. Educate yourself on the current situation and recommendations from the federal government and public health authorities. Make reasonable plans to take safety precautions, then think about something else. Leave the television and radio off if they're only increasing your anxiety. Get involved in activities that are familiar and rewarding, such as hobbies, yard work, cleaning something out, playing an outdoor sport or going to the movies. Talk to your friends and family. Plan a weekend getaway. Don't drink or smoke to compensate for anxiety, as these activities ultimately do not make stress go away and can damage your health.

3. Try writing out your stress

   If you are under stress or recovering from a traumatic event, could keeping a daily journal help? Studies of college students suggest that it may. Students were told to write of their experiences at college for 20 minutes a total of three times over a two-week period, but half were instructed to write about their deepest feelings and tie them together at the end of the journal entry. The other half simply wrote of their day and what they could do better. After testing, the students who wrote about their deepest feelings had better memory and higher GPAs, both immediately after the experiment and in the subsequent semester, than those who didn't. In addition, the students in the deep feelings writing group who chose to write about a negative event had fewer problems with intrusive, negative thoughts.

4. When both partners are stressed

   Learn to recognize the signs of stress in each other. Don't take everything that either of you say or do too seriously if you're both stressed. Use good-natured humor to relieve the tension. Avoid criticism or negativity. Be flexible. Gentle touching, a mutual foot rub, backrubs or baths are all likely to help. Do stretches that involve two people. Take turns with chores. Plan a strategy for the week, with both of you sharing the load. Be realistic about what you can accomplish, and set priorities. Give each other opportunities to talk and for quiet time. Get enough sleep.

5. Reduce Stress at Work

   Get enough sleep, exercise regularly and eat nutritional meals to best prepare for coping with work-related stress. Avoid or cut back on alcohol, smoking, caffeine and sugar. Drink water to stay hydrated. Come in a little early and use planning techniques and prioritizing to manage your time. Anticipate that not everything will happen on schedule, and build in buffer time. Delegate if you can. Look for creative ways to solve problems or work around them rather than simply getting angry. Get to know your coworkers a little better. Get up and walk around periodically if you have a desk job. If your job is really not a good match, consider looking for a new one. Sometimes changing the situation is the answer. But consider this as a last resort.

6. Help your child cope with stress

   Manage your own stress, as your child is sensitive to your anxiety. Make time to spend with your child one-on-one, in a quiet environment without distractions. Ask your child to talk to you, and even if the conversation doesn't focus on your child's worries or concerns, listen carefully. Spend time in outdoor or indoor activities with your child. Encourage a regular schedule with enough time for sleep and balanced meals. Teach your child assertiveness and problem-solving techniques to replace too-passive or too-aggressive behavior. Encourage your child to build up a network of friends. Make your home a welcoming place.