Calming Rituals Help Banish Stress NEW YORK - With so many of us experiencing ever-present anxiety and uncertainty, little changes can go a long way to combat stress. Establishing a few preventive calming rituals can also keep anxiety from building up to an intolerable level, reports Fitness magazine. When tension hits, try these maneuvers: Hug your loved ones Many Americans aren't touchy-feely, but research suggests physical contact can lower heart rate and blood pressure. Even a pat on the shoulder or a handshake helps. Do something that makes you happy every day Draw, drum, knit-anything that brings you pleasure activates the parasympathetic nervous system and squelches the stress response. The process, not the result, produces the benefit, so don't get hung up on how well you do something. Shake it off When you feel as if you're about to explode, shaking your arms and legs for a few minutes will physically soothe you, as the spontaneous movement releases stress, the magazine says. Relax in your bed When worry wakes you during the night, take a deep breath and focus on relaxing your feet. Exhale and inhale deeply. Repeat this breathing pattern as you move your attention up your body (ankles, knees, thighs and so on). This helps relax muscles and gives your brain something else to concentrate on-besides worries. Turn daily routines into adventures Tweak your typical patterns for a mood-lifting, fresh perspective. Pay attention to little things you may not have noticed before--like the way the trees look without their leaves, or your neighbor's front-door decorations. Relax your shoulders When women feel under attack, they tend to hold tension in the shoulders and neck. To loosen up, lift shoulders as close to ears as possible, then relax and drop; repeat several times. Snap out of it If you get sidetracked by worry, try a diverting tactic: Wear a thin elastic band on your wrist (not too tight) and snap it lightly to interrupt the negative thought process. Love your workout Exercise is a proven stress fighter-but only if you look forward to it. Forgo the gym if you enjoy being outside; take a walk or go for a bike ride instead. Just whistle Slow breathing helps you relax. To help you get the right rhythm, breathe in through your nose and out through pursed lips, as though you were going to whistle. Whether you make any noise is up to you. Use this trick any time you feel frazzled. Beat stress eating Without a plan, a trip to the grocery store can lead to impulse buying. To prevent yourself from having a cabinetful of tempting goodies, make a shopping list and stick to it, Fitness suggests. Also see: • More stress-solving strategies • Share the spirit of giving with your family