Stress. It's everywhere. From dealing with the road rage that runs rampant during morning commutes to trying to help our children with their homework at the end of the day. It doesn't matter where we go or what we do, stress seems to be lurking around every corner, and in return, we have to deal with the physical affects of stress on our bodies.

We have an innate ability to deal with stress known as the "fight or flight" response. This response was helpful to our ancestors who dealt with wild animals and such. Upon seeing a wild boar, for example, the stress hormones involved in the "fight or flight" response would kick in. This same response occurs when we are cut off on the expressway. Our heart rate increases, blood flow to the brain and muscles increases, digestion ceases, and muscle tension and breathing increase. This response is helpful when running from a wild animal, but when these stress hormones flood your system without physical action, physical health is compromised. Most of the time in modern life, the "fight or flight" response won't help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are frequently under stress, this can harm your physical health as well.

The side affects of chronic stress include: headaches, back pain, chronic fatigue, lowered immune function, increased blood pressure, heart problems and depression.

Stress is one fact of life that is impossible to avoid and is unfortunately something we have little control over. But what we can control is how we cope with the daily stress that plagues our lives.

Giving your body the time it needs to relax is easier than you might think. There are simple ways that you can relax throughout the day that are relatively inexpensive, and free. Following are several strategies I have implemented into my daily routine that help me counteract the affects of stress. I don't necessarily do all of these things on a daily basis, but I have found that including at least one of these strategies helps to counteract the negative affects of stress in my life.

I begin my day with a lit candle, and an aromatherapy shower. I get going early. If I'm not up by 5:00 AM, I'm running late. It is dark when I get up and I have learned that it's easier to ease into my day if I don't turn the lights on right away.

Once the candle is lit, I do my best to get my alone time. The early hours are very peaceful and quiet, and including an aromatherapy shower adds to this special time.

• Turn your shower on high heat to get the bathroom nice and steamy.
• Once the water gets going, add a few drops of aromatherapy oil right into the shower stream
• The hot water will difuse the oil and disperse the aroma throughout the bathroom

Taking the time to do something good for myself in the morning makes the stress of the day easier to handle. Since I have chosen to relax and center myself before my day starts, when the daily stessors hit, I'm not as overwhelmed. I don't feel a lack of control over my life because I started my day by making the choice to have time to myself and relax.

Nothing can relax and soothe like a hot bath at the end of a stressful day. Taking a soak in a hot bath increases the heart rate and lowers blood pressure. When bath salts are included, the minerals not only help relax your muscles, but they also help to release toxins in your system and soothe your skin. And finally, as with the Morning Moment, adding aromatherapy oils to your bath will make for an even more relaxing experience.

Based on a great bath salts recipe that Martha Stewart created (which I can no longer find online), I have developed my own bath routine. I keep the following items in my bathroom at all times:

• sea salt
• epsom salts
• baking soda
• aroma therapy oils

Depending on what I feel I need, I put a little of each into my bath as the water is running. And if my skin is especially dry, I also add olive oil. To be honest, I don't keep the olive oil in my bathroom, I just grab the bottle from my kitchen pantry when I need it.

Soak for no more than twenty minutes or so. When you are finished, smoothe aloe vera gel on your skin to remove toxins and be sure to drink at least eight ounces of water. I also like to allow time to lie down and rest, at least fifteen minutes.

As you can see, taking a hot bath is not only relaxing, it is healing as well.

Drinking a mug of herbal tea at the end of the day is great way to relax. There are many herbs that are designed to ease your mood, calm your stomach and even relax your muscles. There's no need to beg your doctor for a prescription, or purchase addictive over the counter medications to help with symptoms that are a result of stress. Just steep a mug of hot herbal tea any time of day for relief, or make a pitcher of tea and put it in your refrigerator for a cool relaxing moment during a hectic day.

• Combine chamomile and ginger tea to ease the symptoms of anxiety, a common side affect of stress. The chamomile will relax you without putting you to sleep and the ginger will ease your anxious stomach.
• Enjoying a cup of ginger and peppermint tea will ease indigestion, another side affect of stress.
• To calm your mood make a mug of St. John's Wort tea and add some chamomile for relaxation as well.
• Valerian root is great for physically relaxing tense muscles and can also be used as a sleep aid. It has a strong odor, so I like to add it to chamomile tea and with plenty of honey. If the smell is too strong, consider finding a high quality capsule. Do not take valerian for long periods of time, especially if you have a history of alcohol abuse.  It is only meant for temporary relief on an occasional basis.

When compared to prescriptions your physician might prescribe for symptoms of stress, herbal teas are a more economical and less addictive way to go.  In my part of the country, teas range in price from $4 to $8 a box depending on the quality and amount of tea in the box.  All of these teas can be found at your local health food store, the healthy section of your grocery store and standard teas such as chamomile and peppermint can be found in any coffee/tea section of your favorite grocer.  I have even had luck finding all of the teas I mentioned at close out stores, such as Big Lots, for half the price listed above.

The foundation of yoga is breath and movement. It doens't get much simpler than that. Based on personal experience, yoga is one of the best ways to manage stress. Once you learn the postures, you can do yoga for free, anywhere you have the privacy and space. Doing yoga in the morning helps to slowly activate the mind and physically release kinks from sleep. You will go into your day physically balanced and mentally focused. Yoga is the perfect foundation for dealing with the inevitable stress that will be coming your way once you get to work.

Repetitive work stress such as sitting at a computer and answering the phone all day, or the rigors of a physical job, can lead to muscular tension. Even if your job doesn't require repetitive physical labor, it is natural to tense up in a stressful situation. The jaw clenches, shoulders draw up, and the pelvis tightens; all natural reactions to work place tensions. Yoga postures counteract the stress that has been building up in your muscles throughout the day. Stretching and moving the locked muscles helps to release tension. By forcing the body to move in the opposite direction it has been locked into from stress reactions, a balance is achieved once you are finished. Your body finds a middle ground of sorts, what is referred to as being centered.

Begin your yoga exploration by checking out DVDs at your local public library.  It's free, and a great way to preview workouts if you are interested in purchasing them.

If yoga seems to be a bit much, scale it down to the basics and just breathe. Honestly, this is the one thing I do repeatedly throughout the day with amazing results. Have you ever watched a baby breathe? Unlike the shallow breathing most of us do as a result of our stress filled lives, babies take deep breaths into their bellies. Their bellies rise on the inhale and fall on the exhale.

Taking a few deep breaths into the belly while in the midst of a chaotic or stressful situation will instantly calm and center your mind. But what I find most beneficial is to take these deep belly breaths throughout the day, which helps to sustain a clear mind by building resiliancy to negative thoughts. You're able to set adverse possibilities aside and think more clearly in the moment about any fiascos that may arise.

Think about it. Breathing is completely free, it's something you do everyday anyway. So, why not take advantage of those thirty seconds at your next traffic light and take a few deep belly breaths. You will feel the positive effects instantly.

Research has shown that regular physical exercise functions as a cushion against stress and therefore may help shield the body from the effects of nerve-racking events. Exercise elevates mood and physiologically reduces stress by pumping up your endorphins, the brain’s “feel-good” neurotransmitters. Regular physical activity also psychologically effects stress by providing distraction from daily worries: offering the chance for constructive daydreaming.

Personally, I've found that physical strength supports emotional strength. When my muscles are strong, my body is supported and I have a better self image. When I feel strong physically, I feel less overwhelmed emotionally and can therefore handle daily stressors more easily.

Cardiovascular exercise is the best method available for combating stress. This free amunition is readily available for your stress busting arsenol, all you have to do is start moving. Any form of exercise will increase your brain's endorphins. Begin with something you find enjoyable. Step outside your front door and take a walk. You will notice the difference immediately.

(Be sure to consult with your physician before beginning any exercise program.)

Journaling your thoughts and feelings is a fantastic way to deal with stress. It helps to settle all of the thoughts that sometimes occupy the mind. There are times when one concern is joined by another and another and so on. The best way to ease the mind is to remove these worries by putting them to rest on paper. When you are ready to address the big issues in your life, you can approach them clear and focused.

One of my favorite journaling exercises is from life coach, Cheryl Richardson. In her book, "Life Makeovers", she suggests journaling three pages, first thing in the morning for a month. Some of the prompts include: Today I am feeling, Today I am concerned about, today I am happy about, and so on. It is a fantastic way to focus your mind before your day begins. You get in touch with any concerns or emotions that might be occupying your mind that you weren't aware of. Through this process you acknowledge your mental stress and are able to put it to rest before the inevitable stress of the day arrives.

It is also a great way to identify the sources of regular stress that are present in our lives. With as crazy as life can be, it is often difficult to completely understand where the stress is coming from. Sometimes it's easy pinpoint, for example when a deadline is approaching. But many times, with all of the issues we confront on a daily basis, it's hard to tell exactly why we are so stressed out. By keeping track of when stress occurs, and other details, patterns will emerge giving you a game plan for addressing the pressure in your life.

I always prefer to journal on paper, to give my eyes a break from the stress of focusing on a computer screen. But, if you are more comfortable, there are many online journals available for free where you can deal with your stress discretely or share it with others.

My intent in writing this article was to provide readers with free and inexpensive ways to combat stress. There is no way to eliminate stress. We may have some control over what we allow in our lives, but stress will always find a way in. That's why it is so important to overall health and wellness to fight back as much as possible. Stress can wear down the body and the mind. With a little know how and initiative it doesn't need to. All it takes is consciously making the time to do what is necessary so relaxation can become a part of the day as well.