Why is knowing the symptoms of stress and practicing stress management important to maintaining good health? Just consider: Various sources estimate that 70-90% of visits to general physicians are for stress-related problems. Most diseases probably have an underlying stress component.

Stress is not necessarily a bad thing; it can be a stimulus for positive change and growth. But excess stress can be detrimental. Research shows that as stress builds, you may become more susceptible to physical illness, mental and emotional problems, and accidental injuries.

"Stress can wreck havoc with your metabolism, raise your blood pressure, burst you white blood cells, make you flatulent, ruin your sex life, and if that’s not enough, possibly damage your brain." - Why Zebras Don't Get Ulcers by Robert M. Sapolsky

Stress management is your ability to manage the perceived pressures you face on a day to day basis.

Notice the word "perceived." Stress is individual: What one person finds highly stressful, another may not even notice. In that fact lies the first key to managing stress: adjust your attitude about the circumstances you find stressful.

This article offers many stress reduction and relaxation tips, so almost everyone can find something that works for you. If you ever feel that stress threatens to overwhelm you, seek a professional help.

How Stress Affects Your Body

First, let's look more in depth at how stress affects you. Stress affects your body through the nervous system, which is the control center of your body. Every thought, action, and emotion reflects the activity of the nervous system. The nervous system is also responsible for the stress-related fight or flight response.

Here’s how the fight or flight response works. Let’s say that during a backcountry hike an angry cougar confronts you. You have two choices: run or fight.

Your body prepares for action: your muscles tense, your heart rate, breathing rate, and blood pressure all increase, your liver dumps sugar into the blood stream for energy, and your adrenal glands pump adrenaline into your system. Your body also shuts down digestion, the kidneys, and the reproductive system, which are not needed for immediate survival.

Then after your successful fight or flight, your body pretty much returns to normal as a result of the intense physical exertion.

Most of the stresses we face in today’s world are subtler than a cougar. But when someone yells at you or cuts you off in traffic, your body has much the same response that it has to that cougar.

Because it’s not acceptable to either fight or run, your body does not as easily return to a normal state. The effects of such stresses build up, and over time your body spends more time in the hyped-up fight or flight state.

Without a physical outlet to reverse the daily effects of stress, stress has serious health consequences. Look again at the description of the fight or flight reaction, and you can see that continually being in this state could lead to chronically tense muscles and to heart, blood pressure, blood sugar, digestive, kidney, or reproductive problems.

Exercise

Walk, jog, swim, bike, lift weights. Take a yoga, tai chi, or dance class. Do whatever movement captures your fancy, because exercise must be enjoyable if you expect to stick to it.

Exercise increases the flow of endorphins, natural pain relievers that are responsible for what is called "the runner’s high." In addition, exercise improves your circulation and helps relieve chronic tension and anxiety.

Stretch Frequently

Stretching every hour or two, if done properly, can help relieve muscle tension and even prevent injury. Sign up for a free Stretching Newsletter.

Or take a yoga class. Many people find yoga increases relaxation and helps with stress management.

Get Outdoors

Regular exposure to outdoor light and fresh air reduces the effects of seasonal affective disorder and lifts your spirits.

Meditate

Meditation calms your mind, reducing the effects of stress. Try this technique: Silently repeat a word that has little emotional meaning for you, such as "one." Give it your full attention. When other thoughts or images come into your mind, ignore them and return your focus to the unspoken word. Don’t strain or try too hard. Simply let your mind keep coming back to your chosen word again and again as thoughts pass through your mind.

Sign up for a free Daily Meditations Mini-Course or use brainwave entrainment CDs that can help you enjoy ultra-deep meditation and total relaxation.

Consider Supplements

Ask your healthcare professional for recommendations for vitamins and other supplements. Some supplements seem to help increase energy levels and balance hormones and other chemicals in the body.

Massage

Get regular massage therapy to reinforce your ability to let go of stress. When you relax with massage, you let go of muscle tension, worry, and mental confusion. If you slow down and relax, you can more easily tune into your feelings and encourage your body and mind to let go of stress and tension. Read about the stress reduction and other benefits of massage.

Focused Relaxation

To practice focused relaxation, sit comfortably or lie down with your knees bent and feet flat on the floor. Support your neck with a pillow if you prefer. Scan your body, noticing where you feel tension or discomfort. Breathe slowly into these areas. Imagine relaxation flooding into the areas of discomfort. Begin by practicing ten minutes once a day.

Abdominal Breathing

Many people breath shallowly, from their chest. Deep breathing using the diaphragm is much healthier. As you inhale slowly through your nose, your abdomen expands. Then exhale completely, squeezing the belly tight. Begin by practicing for 5 minutes at a time. Try it when you feel anxious or can’t sleep.

Soak in a Hot Bath or Take a Warm Shower

Add several drops of essential oils such as lavender or ylang-ylang for relaxation. Or just soak your feet. Add Epsom salts to a bathtub or basin of warm water and enjoy!

In the shower, as the water rushes around your neck, drop your neck forward and stretch it from side to side. Then circle your shoulders slowly under the hot water.

Other Stress Management Tips

Try hypnosis. Here's a downloadable hypnosis MP3 for deep relaxation.

Try autosuggestion. Frequently repeat a suggestion to yourself such as "Shoulders free" or "Neck relaxed." Repeat the suggestion, but don’t strain or do anything at all except say the phrase. This plants an idea that may gently support muscle relaxation.

Listen to relaxing music or CDs swith nature sounds.

Lifestyle Tips for Stress Reduction

It's also important to reduce stress by setting up your life to nurture you as much as possible. Here are some suggestions:

• Set boundaries at work and home. Remember one person can only do so much. Choose to let some things go and give yourself wholeheartedly to those you keep. Encourage yourself to say "no" when you need to.
• If possible, take action to change situations that are troubling you. Know when to face up to the things that are causing you anxiety and when to let things go. Ask for support if you need to.
• Set aside time to talk to your family and friends about your concerns. Let them know you are feeling anxious or pressured. Use "I" statements, for example, "I feel stressed. I have deadlines at work and feel I can’t keep up at home." Your loved ones will appreciate the chance to lend a hand as opposed to being blamed.
• Honor a time and space for your own relaxation and stress reduction. Be willing to "stop the world and get off" even it’s only for half an hour after work every other day or a two-hour walk once a week. Make a commitment to yourself that nothing encroaches on.
• Try new things, such as a new, nutritious and tasty food or a new bodywork technique such as Reiki or stone massage.
• Assign yourself a time to "fret." Then get on with your day-to-day activities with enthusiasm.
• Take your breaks at work. Getting outside for a walk or doing simple stretches for 10 minutes is great for work stress reduction.
• Laugh. Watch comedies and read humorous books. Get together with people who know how to look at life on the light side.
• Take a weekend, or just a morning, away from your obligations and worries. On your getaways, leave work and worries behind. If that’s difficult, try writing down your worries or "to-do’s." Then tuck the list away, knowing you can get back to it after your time away.
• Express your creativity. Write down your memories, grow flowers and herbs, or knit a sweater. Take a painting, writing, or photography class.