Take a deep breath or a bath to reduce stress

Between a tanking economy and everything else, stress has become endemic in our lives. To ease the strain, try these tips.

Be your own masseuse

A University of Miami study found that after 15 minutes of self-massage at their desks, workers were more alert and could do math faster and more accurately. Some of these techniques from Northwestern Health Sciences University in Bloomington are at www.nwhealth.edu/healthyU/chillout/self.html:

Scalp: Place thumbs behind your ears while spreading your fingers on top of your head. With fingertips, make small circles on the scalp for 15-20 seconds.

Eyes: Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of the nose. Slowly increase pressure for 5-10 seconds, then release. Repeat two or three times.

Shoulders: Reach your left arm across the front of your body to the right shoulder. Using a circular motion, press firmly on the muscle above the shoulder blade. Repeat on the other side.

Just say no

Scaling back on even one task can alleviate stress. Try saying no the next time someone asks a favor or offers an "opportunity" to volunteer. For starters, you've kept another item off your to-do list.

But the real power of saying no is that it lets you reclaim a sense of control over your life. You're no longer just a cog whose schedule shifts to the whim of the gung-ho PTA president, Type A co-worker or needy sister. Practice saying no until you feel at ease saying it nicely, but firmly.

Take an Epsom salt bath

The magnesium and sulfates in Epsom salt are thought to help relieve stress, improve sleep, ease muscle pain and flush toxins from the body. Epsom salt is cheap -- about $3 for 4 pounds at most drugstores. Pour 2 cups into a tub of warm water and soak for at least 12 minutes (www.epsomsalt council.org).

Make banana bread

Bananas are high in potassium, which helps normalize heartbeat and sends oxygen to the brain. When we're stressed, our potassium levels fall, adding a physical wallop to the psychological strain.

Baking banana bread is a multiple strategy: Following a recipe is a calming series of straightforward steps. The aroma wafting from the oven helps ease anxiety. And banana bread is easily transportable, making it a cinch to have at your side when you anticipate a day when you just might go bananas.

Here's a recipe from the Simply Recipes Web site: www.elise.com/recipes/archives/001465banana_bread.php.

Try yoga

Yoga poses -- done on the floor, standing or even sitting in a chair -- stretch and relax the body. Yoga's deep, rhythmic breathing can even lower blood pressure.

A simple exercise is shoulder rolls. Sit or stand with arms at your sides. Inhale slowly and raise your shoulders up to your ears. Exhale slowly and roll shoulders gently back and down. Repeat. Go to www.kripalu.org for a free, 5-minute yoga break you can do at your desk. Also try www.mindtools.com/stress/Relaxation Techniques/Yoga.htm.

Change your routine

Breaking out of a habit can lead to a refreshing change, according to counselors at Texas Women's University. Bypass the bagel and make a smoothie for breakfast. Take a new route to work.

Order an item on the menu you've never tried. Instead of turning on the TV, prepare dinner while listening to a CD you haven't pulled out in ages. Music can be a great stress-buster.

For more suggestions on banishing stress, check out the counselors' entire list at www.twu.edu/o-sl/ counseling/ SelfHelp055.html.