Take a scientific approach to soothing your frazzled nerves with these proven methods.

You Will Need

Athletic sneakers

Meditation tape or book

Comfortable bed

Good instructional book

Soft music

Professional masseuse (optional)

Steps

STEP 1 Start exercising

Start exercising. Pick an activity you like, such as swimming, dancing, or riding a bike.

STEP 2 Meditate

Learn to meditate. Consult a book or CD for techniques on meditation and relaxation, or check your local yellow pages for a class near you.In one study, more than half the people who meditated two and a half hours a week for eight weeks reported a whopping 54% reduction in stress.

STEP 3 Get sleep

Get seven to nine hours of sleep every night. The National Sleep Foundation says that anything less could negatively affect both decision-making and interactions with others, leading to anxiety.

STEP 4 Go to bed early

Go to bed 30 minutes to an hour before your normal bedtime and do something relaxing like read a book or listen to soft music.

Get a professional massage a few times a month. It’s pricey, but people who get regular massages have lower levels of anxiety and fewer headaches.

STEP 5 Reduce caffeine

Reduce your caffeine intake, which can make you jittery all day. Instead of coffee, try herbal tea.

Reduce your caffeine intake gradually to avoid withdrawal symptoms like headaches.

STEP 6 Book vacation

Book a vacation. Research shows that frequent vacationers are eight times less likely to die of a heart attack than those who rarely go on holiday.

STEP 7 Consider root of stress

Consider whether your stress has a root problem that should be dealt with. Maybe you need to cut back on your activities for a while, or stick up for yourself more, or try therapy to see if there’s something in particular that’s stressing you out.

The American Institute of Stress estimates that stress costs U.S. businesses $300 billion a year in absenteeism, burnout, and mental health problems.