5 Stress Busters

Tucson experts weigh in on simple ways to help remove stress from your daily routine

By Joyanna Laughlin | Illustrations by Emily Rush

1. Get Enough Sleep

Not getting enough sleep can make people depressed and irritable, and decrease their mental function, says Dr. Mark Mecikalski, a physician certified in sleep medicine working at Tucson Medical Center's Sleep Diagnostics Lab. Richard Bootzin, PhD, professor of psychology and psychiatry at The University of Arizona and director of University Medical Center's insomnia clinic, explains, "Poor sleep deprives us of resources for dealing with stressful events." Lack of sleep also increases appetite, which can lead to obesity, adds Dr. Mecikalski. Nutrition/ fitness coach Shannon Watkins, BS, DTR, agrees. "Instead of grabbing a bag of potato chips, try catching up on some much-needed sleep," she says.

» How to get your zzzzzs: Sleep in a comfortable bed, in a quiet, temperate room. Avoid alcohol, caffeine, nicotine, and TV, music, or exercise before bed. Instead, read, listen to soft music, or soak in a hot bath. Don't eat, read, do crossword puzzles, or watch TV in bed; designate it for sleep only. If you worry a lot, try writing your problems down at night and look at them the next morning. And try to go to bed and wake up at the same time every day.

2. Breathe

Breathing more fully and deeply can relieve stress. Acupuncturist and traditional Chinese medicine doctor Stan Posey, L.Ac., Dipl.Ac., suggests using your awareness to guide your breath and soften your tight, stressed-out body.

» Take a deep breath. Here's an exercise Posey says can be done anytime, anywhere—even while driving. First, notice your breathing and whether you're tight in your solar plexus (stomach) area. Consciously let your diaphragm drop down and pull in a deep breath, then exhale completely. Repeat this several times. In addition, certified yoga teacher Renee Powers recommends complete yogic breathing (a three-part process) alternated with nostril breathing for relaxation, balancing your system, and reducing anxiety.

3. Exercise

Stress is "moving on the inside and sitting on the outside," says Reed Smith, co-owner of SummerSmith, a mental health counseling and consulting practice. Powers, who teaches Hatha and Vinyasa yoga, explains that the combination of physical postures, breathing, relaxation, and meditation creates calmness from within. To those who eat when stressed, Watkins adds, "Going to the gym not only helps release tension and raise endorphin levels, but it aids in keeping your mind off food."

» Move it. Powers recommends the following yoga poses for relieving stress: Easy Pose, Standing Forward Bend, Knees to Chest, Child's Pose, Bridge, Extended Puppy Pose (a cross between Child's Pose and Downward Dog), as well as Cat, Cow, and Plow poses. For those who want to get their heart rates higher, running, biking, hiking, tennis, and Zumba can all be great stress relievers.

4. Meditate

While some people resist the idea, "meditation is wonderful for reducing stress, calming the mind, and relieving tension," Powers says. It can even help you eat less. "Instead of turning to the pantry, try taking five minutes to meditate or think of the positive things in your life," Watkins suggests.

» How to ohmmm. There are myriad ways to practice meditation. You can sit on a cushion, look at a candle, breathe, chant, stand, or walk, just to name a few. For those familiar with yoga, Powers suggests Yoga Meditation, Heart Chakra Meditation, and Mantra Meditation. When practicing breathing meditation, Posey recommends, "Know that your mind will wander back to its preoccupations. Don't fight with or judge it. Just notice it wandering and bring it back to your breath."

5. Eat Healthy

"Making healthy food choices is not a diet—it's a life change," says Watkins, who is a firm follower of the techniques she teaches her clients. Watkins stocks her house with healthy foods, drinks lots of water, carries pre-packed snacks, meditates, and runs marathons. "When stress arises and life gets chaotic, I can conquer anything," she says.

» Just say no to cravings. Keep your kitchen full of whole grains, fruits, lean meats, and vegetables. Drink plenty of water, and pre-pack ready-to-go snacks.