A survey from the American Psychological Association (APA) shows that almost half (40%) of women ages 35 to 54 report extreme levels of stress, compared with 29% of people in the rest of the population. The Stress in America survey says putting the squeeze on the sandwich generation is affecting its personal relationships and individual well-being, as women in this group try to care for both aging relatives and growing children.

In response, APA experts offer these extreme stress busters:

• Identify the sources of your stress
• Observe how you deal with stressors—whether in healthy or unhealthy ways
• Grab perspective on what’s important and let the rest slide or get help from other family members or friends
• Learn to say no to less important tasks
• Practice proven stress-busting habits: taking a daily walk, exercising (particularly yoga) or talking issues out with family or friends
• Focus on implementing one healthy, stress-reducing change at a time
• Recognize that it takes time to make changes
• When in doubt, get help from an expert to gain tools to manage your habits and emotions better

Just a few minutes’ practice a day of what Harvard’s Herbert Benson, MD, calls the “relaxation response” can measurably reduce your stress and relax your muscles. Take at least five minutes to sit comfortably, close your eyes, listen to your breath and relax your muscles. You can sit in silence or repeat a single word to focus your thoughts. Listen to your breath as it flows in and out, until you realize you’re relaxed. Open your eyes, feeling rejuvenated, and go on with your day.