According to the American Institute of Stress in Yonkers, N.Y., as 90 percent of visits to primary-care physicians are stress-related. Adults, children and apparently even pets are susceptible. No one is immune to the ill effects of stress — not even scientists schooled in how to prevent it.

Stress results when our bodies react to a challenge — mental or physical — by increasing metabolism, elevating blood pressure, boosting heart and breathing rates, and pumping three to four times more blood to the muscles than normal. This fight-or-flight response works fine when we do just that — fight or flee. But most often, we do neither. And that's what gets us into trouble. A surplus of unused adrenalin coursing through our bodies can lead to a host of psychological and physical problems.

Unless, that is we learn to handle pressure like a pro. Here, leading stress authorities tell us how they do just that.

The EAT (Energy-Action-Team) Plan

Susan Mitchell, a registered dietitian and co-author of "I'd Kill for a Cookie: A Simple Six-Week Plan to Conquer Stress Eating"

"My No.1 stressless strategy is to graze," says Mitchell. "When I'm anxious, I can't stomach big meals. But when I eat small snacks, I feel better, my energy level improves, and I can better deal with stress."

Several years ago the stress of divorce and the death of several family members left Mitchell with no appetite. But using her experience as a nutritionist, she and colleagues Catherine Christie ultimately devised positive ways to deal with the situation. The result is their EAT (Energy-Action Team) Plan, a multi-step approach to minimizing stress that includes eating healthfully (to boost energy, immunity and mood) and exercising regularly (to burn calories and increase endorphins).

Ironically, Mitchell notes, the grazing approach works equally well for those of us who overeat when we're stressed. "If you eat small portions throughout the day, you're not as hungry as you would be otherwise," she says. "So you're less vulnerable to your cravings."

The Immunity Connection

Janice Kiecolt-Glaser, director of the health psychology division at the Ohio State University College of Medicine, Columbus

It isn't just the traumatic that taxes our immune systems and can make us sick, but also the mundane — say, a bad workday or a minor tiff with your mate. Thankfully, though, Kiecolt-Glaxer has uncovered strategies to help you protect youngsters from the negative effects of stress — one of which is to surround youngsters with good friends. "Across our studies, close personal relationships are strongly associated with better immune function," she says. "They provide a buffer in times of stress. So I've had a bad day, the first thing I do is talk with my husband."

The Solitude Solution

Peter Suedfeld, psychology professor at the University of British Columbus in Vancouver

"When you're alone and quiet," says Suedfeld, "negativity decreases while alertness increases. As a result, you might find that solitude and induced stimulation restore your ability to think clearly, be creative and maintain an emotional calm."

Some people seek solitude behind closed doors, while others take solitary walks. Suedfeld prefers to read though he sometimes chooses to relax in a flotation in total darkness. "For me, it's a good method of decompressing," he says.

Suedfeld believes social support in helping ward off some kinds of stress. "But overload requires solitude," he says.

The Strong Survive

Salvatore R. Maddi, professor of psychology and social behavior at the University of California, Irvine, and president of the Hardiness Institute

According to Professor Maddi's theory of stress management, it's the hardiest who survive. Maddi defines hardiness as a conglomeration of characteristics that make people try to solve stressful problems rather than fall victim to them.

Maddi's theory of hardiness originated from a 12-year study of Minois Bell Telephone employees between 1975 and 1987. During that period, the phone industry was deregulated and the company was dramatically reduced in size. "Stress was rampant, but a third of the employees actually thrived," Maddi says. "We called them the 'hardy' ones."

Maddi himself exemplifies the model. "I struggle, like everyone, against the inclination to allow stressors to direct my life," he says. "But I know in the long run, the best life isn't earned that way. Trying to remain comfortable by avoiding stress is not only unrealistic, but will also force you to shrink your life to the size of a postage stamp. What's important is to solve stressful problems, turning them from potential disasters into opportunities."

Maddi tries to keep what he calls the three C's foremost in his mind during pressure-cooker time: commitment (being actively involved in life rather than hanging back and feeling alienated), control (trying to influence outcomes instead of being passively influenced by them), and challenge (continuing to learn from positive and negative experiences).

The Gender Influence

Harriet Braiker, psychologist and author of "The Type E Woman: How to Overcome the Stress of Being Everything to Everybody"

The Type E woman is the female counterpart of the Type A man, the guy most vulnerable to stress-related illness. But while the destination — burnout — might be the same for both personality types, the paths they take to get there are often different. "Type E Women are continually anticipating the needs of others at their own expense," Braiker says. "The classic Type E is a woman with multiple roles; she's a career woman, or a dedicated volunteer. You don't have to be married to be a Type E, but if you are, there's typically an intrinsic conflict between what it takes to be a good mother or wife and what it takes to succeed in the other things you do."

"I used to be a Type E," Braiker admits. "But now I'd characterize myself as very high-achieving. I still have multiple roles — wife, mother and psychologist — but I've learned to practice what I preach: I don't say yes to everybody. I delegate tasks. And it's very clear to me what first priorities are."

Those would be Braiker's husband and her nine-year-old daughter — not a clean kitchen floor.

The Relaxation Response

Dr. Herbert Benson, president of the Mind/Body Medical Institute, affiliated with Harvard Medical School

Despite highly respected research showing that what he calls the relaxation response helps treat stress-related disorders, Benson avoided using his own therapy for some two years. "I was fearful I wouldn't be viewed as objective if I practiced it myself," he says. "But when I got older, more established — and more stressed — I began to think, this is silly."

Here's how to do it: Choose a word or phrase (ocean or peace, for instance). Sit quietly in a comfortable position, close your eyes and relax your muscles. Breathe slowly, repeating your focus word or words in your mind as you exhale. If everyday thoughts intrude, let them go, and return to the repetition. Continue for 10 to 20 minutes.

Essentially a physiological antidote to the fight-or-flight syndromes, the relaxation response downshifts all the bodily systems that gear up in stressful situations.

(Selected from Reader's Digest (U.S. edition), May 1999, written by Megan Othersen Gorman)