A yoga class or a full-body massage may help you relax, but try to cram those hour-long breathers into an already packed schedule and you’ll feel even more frazzled. Instead of carving out large chunks of time to chill, squeeze in several brief breaks throughout the day. “Quick tension-relieving tricks stop worries from accumulating,” says Suzanne Zoglio, Ph.D., a psychologist in Philadelphia and author of Recharge in Minutes (Tower Hill). We’ve found 10 fast ways to unwind every day.

1. Take in Nature

Anxiety can make it tough to think clearly. While taking a break when you feel time-starved may appear counterintuitive, spending a few minutes outside may calm you and make you more productive, says a University of Illinois at Urbana-Champaign study. Researchers found that tranquil green surroundings help people focus. When you’re finished getting your kid to school, sip your coffee in your yard. Or after a tense meeting or a rushed assignment at work, if you can’t take a short walk, gaze out a window before tackling your next task.

2. Eat a Better Breakfast

Most women don’t consume enough protein, says Lynn C. Keller, an R.D. In Danville, California. That’s a mistake, since the hormones that regulate stress need his nutrient to thrive. The FDA recommends eating at least 50 grams of protein a day, so get a third of that at breakfast and you’ll prevent stress levels from spiking. Scramble two eggs (13 g) with either V cup of shredded reduced-fat cheddar cheese (3.5 g) or 2 strips of turkey bacon (4 g). Or make a smoothie using ice, 1 cup of your favorite fruit (1 g –2 g), ¾ cup of nonfat yogurt (10 g) and ½ cup of nonfat milk (4 g).

3. Giggle Every Day

Laughing – in fact, even just anticipating a chuckle—can lower levels of cortisol, a stress hormone, according to recent research from Loma Linda University in California. When you can’t make time to watch a sitcom or rent a romantic comedy, browse through an old photo album to relive hilarious moments or sign up for a free daily e-mail from ajokeaday.com.

4. Adjust Your Attitude

Whenever anxiety peaks, like while sitting in endless bumper-to-bumper traffic, put things in perspective by comparing your current circumstances with a life event that’s truly dire, suggests Zoglio. For example, imagine a scale of 1 to 10, with 1 being an inconvenience and 10 being a complete disaster. “What you think of initially as an 8 may really only be a 3,” says Zoglio. “Remember, it’s not the actual event that agitates us—it’s how we perceive it.”

5. Call Someone

You don’t have to be on Who Wants to be a Millionaire to phone a friend to bail you out of a worrisome situation. Talking to a buddy can help you chill. “You’ll be more equipped to handle crises because a good listener offers an outlet for frustrations,” says Rosalind S. Dorlen, Psy.D., a psychologist in Summit, New Jersey.

6. Refuel and Recharge

Eat in a peaceful environment. You have two nervous systems—one handles internal bodily tasks, like digestion, and the other regulates external sensory impulses, like what you see and hear, says Keller. “eating, by itself, strains the body. When you chow down in a loud, flashy setting that over-stimulates your eyes and ears, it drains you even more.” At home, turn off the TV during meals, and at work, when you can’t have lunch at a quiet cafe or park, eat at your desk (not facing the computer) and listen to soothing music on your iPod.

7. Get Moving

Even small bursts of intense physical activity can reduce anxiety. Sessions as short as 30 to 60 seconds trigger the release of endorphins, feel-good brain chemicals that counteract cortisol. Before you hop in the shower, sprint up a couple of flights of stairs, skip rope 50 times or do 50 jumping jacks – anything that gets your heart pumping.

8. Chill Out at Lunch

Have a stress-busting meal. A turkey sandwich with mustard, lettuce and tomato on wheat is a good choice, says Laura Ali, an R.D. in Pittsburgh. “Turkey contains the amino acid tryptophan, which acts as a relaxant.” Just a few slices are enough to make you mellow.

9. Breathe In, Breathe Out

Studies have shown that a few minutes of daily meditation can reduce levels of cortisol. But there’s no need to twist yourself into a pretzel and chant “Om.” Sit silently with your back straight and your hands in your lap. Close your eyes and think about something simple and calming, like a candle. Inhale for 10 seconds, exhale for 10, and repeat 10 times.

10. Chew on This

Grabbing a stick of gum won’t just keep your breath smelling fresh – it may also help you relax. A recent multicenter study found that people who chew gum regularly report less overall anxiety. Plus, the chomping motion increases the amount of oxygen that flows to your brain, making you better able to concentrate during an especially nerve-racking situation.

Family Circle | September 2009