If your days feel like a mad dash from one chore to the next, stress may be your constant companion. In between car-pooling, cooking dinner, and helping the kids with their homework, it can be hard to find a moment of calm. But taking some time to combat stress each day will pay off for mom and the whole family. “Women are socialized to feel selfish when we take time for ourselves particularly when our children are young and needy,” says Dr. Beverly Thorn, professor and director of clinical psychology at the University of Alabama and member of the American Psychological Association Mind/Body Expert Panel. “But we’re actually much better caretakers when we do take care of ourselves.” Whether you can steal 60 seconds or 60 minutes from your busy day, these expert tips will help you slash stress in healthy ways and find calm in the midst of chaos.    

 If You’ve Got 60 Seconds

 

 

Take a breather. Inhaling through your nose, fill the bottom, middle and then top of your lungs with air like you’re filling up a balloon. Breathe out through your nose and slowly release the air from the top, middle and bottom and repeat, says Beverly Beuermann-King, a stress and wellness expert in Little Britain, Ontario. Focusing on your breathing while you’re doing it helps quiet stress hormones and lowers the heart rate and blood pressure.

Pet Fido. Research has shown that talking to and petting a dog may lower blood pressure. “Being in the moment and petting your dog or cat helps you focus on something else and relieves stress,” says Beuermann-King. If you don’t have a dog, try kneading a stress ball or even your child’s play dough.

If You’ve Got 5 Minutes

 

 

Get outside. Even a five-minute walk to the mailbox will get your circulation going and reduce the stress hormone called cortisol, says Dr. Thorn. “The physical activity will help your body, and the mental act of taking a break will help you feel in control.” Take it up a notch by skipping around the block.

Listen to the music.One Australian study found that listening to Pachelbel’s Canon in D major prevented increases in anxiety, heart rate and blood pressure during a stressful situation. For stress relief, Dr. Thorn suggests playing a quiet melody and listening to it while sitting quietly with your eyes open or closed.

If You’ve Got 10 Minutes

 

 

Call a friend. Having a sounding board is helpful but be warned that sometimes when women reach out to a friend for help, they end up tending to their friend’s needs instead of their own, says Dr. Thorn. So if you only have a few minutes, make it clear that you need to vent and need her ear. “Say to your friend, ‘I’ve got 10 minutes. Can I tell you about my day?’ That will cue her that you need her time.”

Laugh it off. “Research shows that laughter is healing and de-stressing,” says Dr. Thorn. So tune in to a Seinfeld rerun or watch a few minutes of a DVD of your favourite comedian—whatever tickles your funny bone. Reading a magazine or novel or visiting a web site that makes you laugh (or at least smile) will be stress-relieving too.

If You’ve Got 30 Minutes

 

 

Meet with other moms: Hang out together in the park or at somebody’s house where you can observe your kids and spend social time together. Having an adult conversation with someone who is non-judgmental and supports you can help relieve stress, says Luanne Southern, senior director of prevention and Children’s Mental Health at the National Mental Health Association.

Catch some zzzs: Sleep repairs the body and makes it easier to cope with stress. “Parents of young children especially tend to be physically exhausted most of the time so if it’s safe to do so (you have someone looking after the kids) take a little catnap,” says Dr. Thorn.

If You’ve Got 1 Hour

 

 

Go to your room: At least once a week, spend an hour alone in your bedroom and tell the kids that they’re only allowed to disturb you if it’s an emergency. “Then do something just for yourself—whether it’s reading a book or watching an episode of Oprah,” suggests Southern.

Get organized: Surprisingly, taking an hour to organize something—whether it’s your desk or a closet, can be a real stress-reliever, especially if you’re a detail-oriented person, says Beuermann-King. De-cluttering your surroundings will give you a sense of accomplishment and help you feel more in control.