"7 Therapy Free Ways to Ease Anxiety" SHAPE January 2009

1. HIT THE GYM REGULARLY

 "Research shows that any type of exercise helps people feel more self-confident and at ease," says Michael McKee, Ph.D. of Columbia University. Aerobic exercise can stimulate the feel-good endorphins in the brain, while yoga can soothe frazzled nerves.

2. TAKE A DEEP BREATH

 Your body can help you slow your thoughts and regain a sense of control over a frustrating situation. "The next time you feel your stress rising or mind racing, take a deep four-count breath from your diaphragm," says Holly Hazelett-Stevens, Ph.D., of the University of Nevada, Reno. Or give progressive muscle relaxation a try: Beginning with your toes and working up to your face, tightly clench each individual body part for at least five seconds, then slowly release. Allow all of the tension in your muscles to disappear.

3. CUT BACK ON COFFEE

Because caffeine stimulates the central nervous system, getting too much can make you restless and jittery. Instead of your morning mug of joe or afternoon cola, brew a cup of green tea. Not only does it have less caffeine, it also contains L-theanine, an amino acid Japanese researchers say has a calming effect on the brain.

4. TONE DOWN THE HAPPY HOUR

Knocking back the cocktails to unwind can backfire: Alcohol stimulates the release of stress hormones, say researchers from the University of Texas Southwest Medical Center. Limit yourself to one drink a day.

5. KEEP A JOY JOURNAL

"Writing down small moments of delight helps put troubles in perspective," says McKee. So, whether it was a great run, or meaningful conversation, take a moment to scribble down something that made you smile today, then refer back to it when you're on edge.

 6. SCHEDULE "FRET TIME"

Confine your worrying to a 20- or 30- minute slot at the end of your workday. Knowing you have this time planned helps you postpone your concerns. "You can't control whether or not an anxious thought pops into your head," says Hazlett-Stevens. "but you can choose to table it rather than get swept up by it."

7. WEAN YOURSLF OFF WORRY TRIGGERS

 If you obsess about going bankrupt, checking your bank statement every day will only compound the problem, says Michelle Craske, Ph.D., of the University of California, Los Angeles. Make an effort to cut back- by looking every other day, for example- so you can start to let go.