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).

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.

Wake Up Gently

Set your alarm clock five minutes earlier, suggests Christi Cano, spa director at Ojai Spa. Use the time to do some simple stretches and deep breathing before you get out of bed--and list three things you're grateful for every morning. "A lot of times we forget to be thankful for the good things we have," says Cano. "It's a really positive way to start your day off."

Change the Scenery

Phyllis Pilgrim, fitness director at Rancho La Puerta, suggests this technique to defuse a stressful situation: Leave the immediate surroundings, and go into a different room or step outside. Inhale, stretching your arms up, and exhale as you lower your arms; do this five or 10 times, and take another deep breath and slowly exhale to the count of 10. Roll your shoulders forward and back 10 times, and stretch before returning to your original location.

Stretch Your Chest

At the end of a long day, try this chest expansion move from Francine Hoffman, yoga/fitness instructor at Golden Door. Place a rolled blanket or towel underneath your lower shoulder blades so that it's perpendicular to your spine and lie down on your back, placing your head on a pillow so that your shoulders are off the ground and your chest is lifted. Close your eyes and breathe deeply for five to 10 minutes before rolling to one side and getting up.

Squeeze It Away

For less than $5 you can pick up a squeezable stress ball (or try Silly Putty!) to keep on your desk or kitchen counter. Work it with your fingers, or toss it around during stressful phone calls--it's a distraction when you're tense and also helps keep your fingers and wrists relaxed.

Stay Connected

How complete is your social network? It's particularly important for women to make time for friends, even if only for a 30-minute chat. Positive, supportive relationships make you more resilient and more able to cope with challenges. If you feel isolated, join a church, a club, or a business association, or take a community education class to meet new people.

Sleep With a Smile

Instead of catching up on work or "zoning out" in front of the television, take 10 minutes to read something funny or positive before you shut off the lights--it's a wonderful way to drift off. Keep a book of cartoons, such as Calvin and Hobbes or Peanuts, or uplifting reading, such as your favorite Bible or the Chicken Soup for the Soul books, on your nightstand so you always have something handy.

Scent the Air

Many of us already use scented candles in our homes for their wonderful smells and mood-enhancing effects. If you don't want to worry about flames, try a spray mist or air freshener in a scent such as lavender, vanilla, rose, or orange. Keep one in your car and office for a quick scent boost when you need one.

Lighten Up

You don't have to be Superwoman every day. Sometimes just getting the kids out of the door with lunches, backpacks, and projects intact is an accomplishment in itself. Instead of worrying about what you didn't finish, recognize that you're doing the best you can, and give yourself credit for your efforts.

Spread It Around

Don't buy into the idea that the only way to get something done correctly is to do it yourself. At work, hand off some projects to subordinates--you'll be helping them develop additional job skills and experience. And at home, delegate some chores to your children--they'll learn responsibility along with life skills they'll need later.

Drink It Down

If you're exhausted by midafternoon, it may not be from stress or lack of sleep--people who feel run-down or get headaches during the day are often dehydrated, says Cano. Limit the amount of caffeine you consume, and drink at least eight 8-ounce glasses of water every day.

Soothe Your Scalp

For a late-evening destresser, rub a deep conditioning treatment or oil into your dry hair, and massage it thoroughly over your entire head. (Or have your spouse do the honors!) If possible, leave the oil in your hair overnight, and shampoo in the morning.

Soak It Away

And finally, that old standby that's still one of the most effective ways to unwind: slip into a hot bath. (At the Greenhouse they urge guests to spend at least 10 minutes in a whirlpool every day to relax tight muscles.) There's a reason baths are so soothing--the hot water opens your pores, which releases heat and lowers your core temperature, which makes you feel relaxed and often sleepy as well. So lock the door, drop your favorite bath oils into steaming hot water--and soak your stresses away.

Kelly James-Enger writes on health issues from Downers Grove, Illinois.