After dealing with family-related stress for years, Cindy Kubica noticed the toll it was taking on her body. And a car wreck that had weakened her nervous system made her susceptible to stress-related health problems. By 2008, multiple sclerosis, adrenal fatigue and a thyroid condition meant this former athlete had to walk with a cane.

Fast forward four years: Stress expert and energy coach Kubica is healthy and hearty, something she attributes to a whole-health energy approach to dealing with stress. “The stress response is actually an energy response,” she says. “When people are stressed, they need to focus on their energy—where it’s going and how it’s flowing.” Kubica, host of the teleseminar Energized Living Today and author of several books including Motivation: Up Yours, Solutions from A–Z, shares quick stress-busting tips that helped her recover from illness and get strong again.

1. Find an alarm alternative. “The alarm clock stresses the body awake by causing your heart to race—that’s a stress response," Kubica explains. “It starts to have a negative effect on your mood and your whole body right away,” Instead, switch to a dawn simulator or an alarm that plays nature sounds, which are much easier on the body.
2. Start with rhythmic breathing for instant morning calm. Take a deep, diaphragmatic breath in through the nose for four counts, hold for two counts, then breathe out for four counts. Add aromatherapy as you do for even greater effect. Put scents in an atomizer to spritz throughout the day. Chamomile and sandalwood are best bets for serious soothing.
3. Eat oatmeal for breakfast. The folic acid in oatmeal has been known to relieve stress. Top it with some delicious berries—an excellent source of antioxidants. 
4. Try the "thymus thump." Located on the breast bone, just below the thyroid, the thymus is the first gland to be affected by stress. Kubica advises thumping firmly on the thymus 5 to 10 times to help circulate energy and calm the stress response.  
5. Turn up the music. “Listen to music you loved when you were young," suggests Kubica, “something that creates a memory for you.” Adding music to rhythmic breathing exercises evokes positive visuals that can instantly change your state.
6. Get out of your chair. It may be tempting to remain seated all day at work, so set a goal to stand at least an hour to ease body stiffness and increase energy. Better yet, take a stroll outdoors during lunch and lead up to some power walking. You'll release tension and get some health-promoting Vitamin D. 
7. Recognize what’s going right. “When you find yourself stressing, stop, sit down, and start listing everything you’ve accomplished that day,” Kubica says. A lot of stress comes from overthinking, so simply focusing on the positive offers a real lift.