Stress and relaxation

Stress is a normal part of everyone's life. When you feel stressed, your body automatically increases blood pressure, heart rate, metabolism, and blood flow to your muscles. Chronic stress can make you more accident prone; lead to alcohol, tobacco, or drug use; and contribute to high blood pressure and heart disease.

Although you cannot avoid stress, you can learn how to manage it. When properly managed, stress can help you accomplish your goals.

We’ve listed some tips below to help manage stress. You also may learn helpful ways to reduce stress by taking a relaxation class.

Steps to manage stress

• Identify the things in your life that cause stress. Try to avoid them, but if you can’t, have a plan for dealing with them. You may have to learn to say no to things you don’t want to do.
• Reduce internal stress by setting realistic goals and expectations for yourself.
• Share some of your responsibilities. A shared burden is lighter to carry – and you may develop a new friendship or learn another way of problem solving.
• Exercise regularly to relieve muscle tension and stress. Stretches and walking are especially helpful.
• Find some humor in even the worst situation – even when you have to force yourself.
• Organize your time and don’t procrastinate. Focus on the individual steps for getting a job done, so you don’t feel overwhelmed.
• Talk with a friend or family member. Sharing your thoughts and fears will make them less overwhelming and easier to handle.
• Get a pet to take care of and love.
• Practice deep breathing. Breathe in slowly from your diaphragm. Hold each breath for a few seconds, then exhale slowly.
• Learn progressive muscle relaxation to relieve tension. Tense and then relax every muscle in your body. Begin with your head and neck, and work your way down to your toes.
• Sit quietly and repeat to yourself a “cue” word, such as peace, that will make you feel calm.
• Listen to relaxation tapes or music.
• Relax in a warm bath.
• Avoid caffeine, alcohol, nicotine and all street drugs.
• Help other people. The sense of well-being you receive will help you put life’s events in better perspective.
• Balance the different areas of your life (work, relationships, play, spirituality).
• Sign up for a team sport or take up a new hobby.
• Take time to focus on the spiritual part of life, including nature or religion.
• Get a massage from a good friend, family member or qualified massage therapist.