Christal Wong might be eating more ramen and cutting back on yoga classes, but there are some things she won't skimp on. Like her hair.

"These are tough times. It stresses you out," said the 26-year-old Kaimuki resident, whose locks were being tended to by Paul Mitchell Institute student Daphne Mogote. "It keeps you positive."

When the going gets tough, the tough know it's still important to take care of themselves. And nothing's wrong with getting your hair done at a discount, right?

Clinical psychologist Maile Labasan is seeing an increase in economic stressors, with people worried about incomes and facing down job insecurities. It's easy to get into a stress "loop" — jumping from one crisis to another, while the pressure builds and builds.

"When we feel in crisis, we try to put out the fires and forget the need to maintain routine," she said. "We must keep things simple and stay present."

Ever felt like you have one foot on the gas and the other on the brake? Or you're on a hamster wheel, going round in circles? You're not alone, Labasan said.

The first step is to go back to the basics, she said: exercise, sleep and nutrition — "things that support the body and the spirit," Labasan said, adding it's important to learn to be present, to live in the moment.

She suggests mindfulness practice, such as deep relaxation, breathing exercises, imagery and meditation. And think about the underlying values: What do you really want to do with your life? That, she says, will keep us in the present.

She suggests we find ways to fill up our fuel tanks and nurture ourselves.

We came up with this list, which won't break the bank:

SPA TIME

Several schools around town offer treatments at a discount: Massage schools like Hawaii Healing Arts College in Kailua, 266-2468, which has interns giving massages for half-price. And beauty schools, including Paul Brown Academy at 1132 Bishop St., Suite 550, 587-8448, offer full services by students — lowlights, highlights, skin treatments and massages — for a fraction of the spa costs. For example, haircuts are $15 (includes shampoo and set) and pedicures are $20; with hours from 10 a.m. to 3 p.m. Or check out Makana Esthetics Wellness Academy, www.MakanaAcademy.com, which also offers facials and other services.

Make it a home treatment: How great is a hot bubble bath with a glass of sparkling cider? Or a massage from a loved one?

EXERCISE

Lucky you live O'ahu: Check out your friendly neighborhood rec center for exercise options: tai chi, yoga, aerobics, etc.; www.honolulu.gov/parks/programs/index.htm.

Say om: Yoga is also available through other sources, too. For example, at Windward Unity, there's a free 7 p.m. Thursday session (donations accepted); 262-6731.

SPIRITUAL MUSINGS

Walk a labyrinth: There's a homemade one along the marsh walk in Kailua (enter off Kaha Street), or take in St. Andrew's "Tea & Labyrinth," every first Friday of the month; 524-2822, ext. 214.

Take a retreat: The Zen Center in Palolo (www.diamondsangha.org/Palolo.htm), St. Anthony Retreat Center (www.saintanthonyretreat.org) and the Benedictine Monastery (hawaiibenedictines.org) are all great places to re-energize your spirit.

Sit in a church: Plenty are open to simply sit quietly and invite the white light. Go before Sunday services if you want to feel the communal spirit.

DON'T BE ALONE

Call a friend: If the sun's shining, have a picnic; if not, catch a matinee of something cheerful and/or engaging.

Tap into the spirit of giving: Helping others makes your own troubles seem smaller. You'll certainly feel useful helping at a food bank or soup kitchen.

Need a professional? They're not just for severe cases, said Labasan. Therapists can help you to build up strength or reinforce healthy habits.

THE GREAT OUTDOORS

Sometimes the best mood enhancer is a good whiff of ocean air: Grab a chair and/or towel, head to your favorite spot and jump in the ocean or just sit on the beach. You'll come back a better person.

There's nothing like getting a little dirt under your nails to get a hit of perspective: If you don't have a plot of your own, stick your hand in the earth at one of the community gardens. O'ahu has more than a dozen, like the Ala Wai Community Garden at the makai end of University Avenue, next to Ala Wai Elementary School, and the Hawai'i Kai Community Garden, near the corner of Maniniholo Street and Lunalilo Home Road. Information: Nathan Wong, 522-7063.