Your Relaxation Tool Kit

Stressed out? Try these 12 tension-taming tools and tips.

By Jen Laskey 

  

	1. Get a Good Workout "Exercise is an excellent tension tamer," says Frank. "It loosens up your body, activates your endorphins, and makes you feel great." Whether you work out in a gym, on your own, or at a Pilates, yoga, or dance class, your body will benefit and you'll reduce stress at the same time.
	2. Enjoy a Deep Massage Therapeutic treatments or "touch therapies," such as massage, acupressure, acupuncture, and chiropractic care, can not only relieve pain when our bodies ache or feel tense but also help fulfil our need to be physically comforted. In particular, Frank says, deep-tissue massage and acupuncture are important to help reduce stress and achieve relaxation. "I use them to help loosen tight muscles, alleviate pain, and improve my overall sense of well-being."
	3. Hang Upside Down! "Hanging upside down can be very relaxing," says Frank, who spends more time upside down than most people because of her work. She suggests relieving physical tension by "hanging over a chair, exercise ball, or going to a yoga class to learn how to do head, hand, and shoulder stands." Why is being inverted beneficial? It's believed that yoga inversions help move stagnant energy, relieve pressure on the heart, and cleanse the lymphatic system. You shouldn't do these inversions, though, if you have heart disease, hypertension, glaucoma or other eye diseases, or are pregnant.
	4. Smell the Roses Scented essential oils, candles, natural room sprays, incense, perfume, fresh-cut flowers, and even the aroma of foods – really, anything that smells good to you – can help you relax. "I personally find the scents of peppermint and rose calming when I'm feeling stressed," says Frank. She recommends keeping your preferred scents in places where you often experience stress, such as at your work desk or in your car for getting through rush-hour traffic. Keep in mind, though, that essential oils may not be good ideas if you’re undergoing cancer treatment; have high blood pressure, diabetes, or skin sensitivities; or if you're pregnant or nursing. Talk to your doctor first in these cases.
	5. Take an Essential Bath "There's nothing like a hot bath to help you unwind after a difficult day, and adding bath salts and essential oils can intensify those calming effects. Lavender, peppermint, and jasmine are some of my favourites," says Frank. The National Association for Holistic Aromatherapy also suggests these essential oils for relaxation: ylang-ylang, geranium, peppermint, lavender, lemon, sage, chamomile, and rosemary. To find what works best for you, consult with a trained aromatherapy professional when buying essential oils. Also keep in mind that essential oils may not be a good idea if you're undergoing cancer treatment; have high blood pressure, diabetes, or skin sensitivities; or if you're pregnant or nursing. Talk to your doctor first in these cases.
	6. Try Meditation Clearing your mind through meditation is an ancient spiritual tradition, but the National Institutes of Health has found that Americans are also using it to treat anxiety, depression, and stress-related and other health problems. Frank insists that there are no rules: "You can meditate alone or with a group, using a CD or silence — you can even meditate while walking or dancing." She adds that meditation reduces stress by slowing your heart rate, balancing your blood pressure, and increasing deep breathing.
	7. Drink a Cup of Tea Tea, the second most widely consumed beverage in the world (after water), is another tension tamer. Green, black, and red teas all contain health-promoting antioxidants. Herbal teas, in the form of tisanes and infusions, have been used medicinally for centuries and are popular today in helping people relax. Chamomile, in particular, is known for its soothing effects. Frank recommends taking time out from your busy schedule to sit down and enjoy a cup each day — to ease your body and your mood.
	8. Lose Yourself in Drama When a temporary time-out from daily life is what you need, turn to a good movie or book. Losing yourself in a drama or funny story can help push your stressors aside. "Sometimes all you need is a little time to take your mind off your problems," says Frank. "When you return to tackle them later, you might be surprised at how much more manageable they seem."
	9. Make a "Music I Love" Mix Prepare the ultimate play list of your favourite soothing songs — the type of music doesn't matter. "This will depend on your individual taste – you might find classical or jazz relaxing, or perhaps you prefer rock, or even rap – whatever works for you," says Frank. Upload the songs to your iPod or burn a CD, and then pump the tunes when stress strikes. Listening to music you love can increase your deep breathing and improve your mood too.
	10. Nibble on Dark Chocolate "Eating a really good piece of dark chocolate can be very relaxing. Choose chocolate with at least 60 percent cacao, so you get the benefits of its antioxidants along with your moment of chocolate-covered bliss," says Frank. Recent studies indicate that besides boosting your mood, the flavonoids in chocolate can help reduce high blood pressure and decrease the risk for heart disease. But remember, chocolate also contains fat and sugar, so indulge in moderation.
	11. Take a Walk in the Park It's not a coincidence that many popular relaxation CDs include the sounds of nature. Whether you're walking in the woods, sitting on a beach, or strolling through a city park, nature will rejuvenate your mind, body, and spirit. Frank, a self-proclaimed nature lover, says she would keep a redwood tree in her pocket if she could. She encourages everyone to relax outside in natural settings whenever possible.
	12. Hug Someone You Love Never underestimate the power of affection to help comfort you. Not only is physical contact considered a basic human need, but research shows that it lowers the risk for both depression and the ill effects of stress. Frank adds that "a hug is not just a hug; it's a demonstration of emotional support, which is possibly the most precious tool you can keep in your Relaxation Tool Kit."