Stress-busting spa secrets: a weekend at one of the nation's top health spas could cost you plenty! But here are 22 of the best stress-reducing techniques for you to try at home - Cover Story

Vibrant Life, July-August, 2002 by Kelly James-Enger

Traffic jams. Unreasonable work deadlines. Car trouble. Bills. Cranky bosses. Cranky coworkers. Cranky boyfriends or girlfriends. With today's hectic pace, stress has become an inescapable part of nearly every day. If you've ever entertained fantasies about eliminating your "to-do" list and jetting off to an exclusive spa for some much-needed R and R, you're not alone.

But if your schedule--or your checkbook--prevents you from spending a blissed-out week filled with nothing more taxing than aromatherapeutic facials and hot rock massages, we have the answer. We rounded up experts from some of the country's premier (and priciest!) spas--Golden Door, Canyon Ranch, Miraval Life in Balance, the Greenhouse, Ojai Valley Inn and Spa, and Rancho La Puerta--for the stress-busting secrets they share with their pampered guests. We've got 22 proven ways to destress, decompress, and better cope with all the challenges that life throws at you every day.

Practice Makes Perfect

Keep in mind that no matter what stress reduction method you choose, you must do it regularly to experience results, says psychotherapist Kate Hamilton of Canyon Ranch. If you attempt techniques such as deep breathing only when you're already stressed, your body is so accustomed to feeling that way that it's more difficult to relax. But if you try them frequently (like taking five minutes in the morning and evening to practice a breathing technique), you'll be able to perform them more effectively when you're under pressure.

Take a Breather

It's simple, it's easy, it's free--and it's all too often ignored. We tend to breathe shallow, short breaths when we're stressed; but slow, deep breathing creates a cascade of positive physical changes throughout your body--it slows your heart rate, lowers your blood pressure, and reduces anxiety, says Hamilton. If you're breathing properly, your stomach will expand as you inhale and deflate as you exhale; you should also feel your shoulders rising and falling with each breath.

Go the Limit

Randy Kinkade, program director at Miraval, suggests that instead of racing from errand to errand, deliberately stick to the posted speed limit. Travel at or below the limit, and leave the radio off. You'll have an opportunity for quiet time without being bombarded with music or talk radio, and will arrive at your destination in a calmer frame of mind.

Hold the Phone

Don't snatch up the phone as soon as it rings--use it as a reminder to check your breathing and your posture. If you're seated, stretch and take several deep breaths before you lift the receiver and say hello. (You'll sound a lot friendlier and less harried, too!)

Tune In, Tune Out

Pop in a favorite tape or CD when you need to unwind--even 10 to 15 minutes can have a powerful effect. While some people find slower-tempo music the most relaxing, choose what appeals to you--what's soothing to one person can be irritating to another. If adult contemporary makes you cringe, try classical, or Christian, and keep a selection of your "tension tunes" at home and in the car.

Treat Your Tootsies

Use scented lotion, and give yourself a five-minute foot massage after you arrive home. The manual stimulation relieves fatigue and aches, while focusing on what you're doing distracts your mind. Even better yet, if you have a willing partner, designate one night a week (or more) as massage night--and take turns giving each other relaxing rubs.

Create Your Own Sanctuary

Turn a corner or room of your home into your designated "relaxation zone." Stock it with a comfortable chair or floor pillows, light reading materials, scented candles, and your favorite music--and retreat there when you need to unwind. (Use this space for relaxation only--no paying bills, making errand lists, or catching up on work) This area becomes a "relaxation trigger," says Hamilton--when you walk toward your designated spot, your body will begin to destress even before you sit down.

Walk It Away

Many spas encourage workouts not only burn calories but for the psychological and emotional benefits as well. "Exercise dilates blood vessels and gets the oxygen to the brain the same way as when we're breathing deeply, which creates a relaxation response," Hamilton says. Don't worry about the perfect workout--focus instead on moving your body for 15 or 20 minutes (a quick walk is fine) to lower stress levels.

Plan a Stress Break

Incorporate "stress breaks" into your daily schedule. "Set aside some time specifically to shut down and to turn off from what else is going on," Kinkade says. Your break may be taking 10 minutes to practice your breathing or to savor a piece of delicious chocolate or luscious fruit. By focusing on the activity (not the chores or work you're taking a break from) you'll have a natural stress reduction.

Focus Your Attention

Instead of trying simultaneously to do the laundry, make dinner, help your kids with their homework, and read the mail; do one thing at a time. You won't feel as overwhelmed, and you'll do a better job on the task at hand--like really listening to your daughter's recap of basketball practice.