The word “stress” brings about a variety of unpleasant images:  muscle pain, fatigue, irritability, insomnia and even stomach upset.  But stress itself isn’t bad.  It is normal and necessary.  Our lives are full of both positive and negative stressors.  Fortunately, our bodies are designed to handle them.  In a perfect world, we would prepare emotionally physically to handle a stressful event and once it passed, we would return to our regular routine.

 Unfortunately, it doesn’t always work that way.  Too often we experience negative stressors that appear to be long term and difficult to control.  Issues such as finances, childcare, job security and information overload can appear to have no resolution.  They linger, lurking in the back of our minds, leaving us feeling panicky, confused, worried and unable to relax or cope.

 No matter how emotionally exhausted you may be and no matter how awful you feel your circumstances are, you can regain your health and sanity, limit your stress and open you mind to happiness by incorporating a few easy stress reduction techniques into your life.  Remember, small changes bring big rewards when it comes to stress management.

 Get Enough Sleep – During sleep our body secretes chemicals which help boost our immune system and help our brain recharge itself.  Lack of sleep can lead to forgetfulness, a weakened immune system and difficulty remaining emotionally stable.

 Eat Healthy Foods – Our bodies need food for only one reason – fuel.  Unfortunately, our minds usually control what we eat.  Stress affects both what we eat and how often we eat.  Although foods containing sugar and caffeine give us a quick energy boost, they have little nutritional value.  Make a point to eat plenty of fruits, vegetables and whole grains while minimizing your intake of fat.

Exercise Regularly – Studies have shown a connection between exercise and our ability to manage stress.  Exercise can cause a rush of “feel good” endorphins which help us feel calmer and alert.  Exercise also decreases the buildup of the stress hormone cortisol.  High levels of cortisol have been linked to a weakened immune system, arthritis and osteoporosis.

 Maintain Healthy Relationships – Healthy relationships with friends and family keep us from becoming isolated and remind us that there is something in our lives more important that what is causing our stress.  Researchers have found that social ties and the supports of others reduces the risk of disease by lowering blood pressure, heart rate and cholesterol levels.

 Develop a Positive Attitude – The ability to find positive meaning in our struggles may be one reason why some people cope amazingly well with crisis and are able to describe themselves as happy.  A positive state of mind can be induced through meditation, relaxation techniques and a broader perspective.

 Meditate – In the United States, approximately 20 percent of the population meditates, and with good reason.  Meditation has been shown to increase our level of relaxation and the production of calming hormones, lower levels of stress and anxiety, improve hearing, decrease blood pressure and anger levels and even improve vision at close range.

 Prayer – Religious practice has a definite, positive connection to good health and longevity.  Studies conducted at Duke University in Durham, North Carolina have shown that prayer can speed recovery from depression, lower blood pressure and boost the immune system.  The positive effects of prayer are not confined to any particular religion and all prayer techniques appear to work equally well.

 If, after reading this you still feel overwhelmed by the pressures in your life, let me offer you a final word of encouragement.  No matter how difficult your current struggles are, they (like everything else) are temporary.  Chance are, tomorrow, next week or next month you won’t remember what drove you to the dissatisfaction you’re feeling today.  However, those same issues can have a lasting effect on your physical and mental health.

 
If there ever was a time to get serious about stress reduction, it is now!