8 pointers for preventing stress

Feeling stressed? Relax, or at least try to, with these eight simple ways to help calm your mind and body.

"The skillful use of attention" is how James Carmody, PhD, director of the Research Center for Mindfulness at the University of Massachusetts, describes mindfulness. "It's noticing the things that come up in our mind or environment that compel our attention or that our attention gets stuck on," he says.

Once you notice where your attention sticks, you can begin to redirect it to an object or thought of your choosing. For instance, you might choose to redirect your musings about the big car repair bill to the day you spent last year fishing with your grandson.

"We find that when people do this every day for about 30 minutes, not only do their stress levels fall significantly, but their sense of feeling overwhelmed drops, while their sense of being able to cope increases," Dr. Carmody says.

Social networks and friends are so important to successful aging that it's worth addressing. Particularly for women, having close friends with whom to vent and bond makes more of a difference in chronic stress levels than the most luxuriant bubble bath.

Some seemingly minor tools that can play a major role in reducing stress levels, include:

• Fresh flowers
• Peppermint or vanilla candles or diffusers
• Pictures of people you love
• Photographs of a particularly wonderful vacation
• Works of art
• A sign that says, "Breathe"

After four weeks of a heart-healthy diet containing 30 to 75 grams (1.5 to 3 ounces) of pistachios daily, participants in a Pennsylvania State University study had reduced stress responses, including lower blood pressure and greater artery relaxation.

A good relationship is a great stressbuster. Simply holding hands with someone you love reduces brain activity related to stress better than holding a stranger's hands. The better your relationship, the calmer the brain response.

Studies have shown that just one class is enough to reduce stress hormone levels.

• By trying to do too much, you can increase stress hormones on a regular basis, even when nothing particularly stressful is happening
• Try to do one thing at a time
• When something is particularly stressful, take a break before you move on to the next task
• During breaks, practice your mindfulness meditation, deep breathing or simply lie down with a cold cloth over your eyes and drift

• Greenery is effective in reducing stress
• If you live in a condo or high-rise, try a container garden
• The best gardens are "healing gardens," which contain some form of water, green vegetation and flowers, in either an indoor or outdoor environment
• Your garden should be easily controlled and tended
• Offer social opportunities (with a bench or small table and chairs)
• Allow for physical movement (an indoor or patio garden can do this with a variety of potted plants in different spaces and at different levels)
• Provide natural distractions (plants that attract butterflies are ideal)

The stresses of everyday life can easily pile up on you if you let them. Learning to recognize and cope with these stresses can lead to a happier, healthier you.