This document provides many ways to deal with and reduce stress. It suggests eliminating sources of stress when possible, such as avoiding crowded places. It also recommends being aware of how time is allocated and ensuring schedules are realistic. When stress cannot be removed from a situation, it may help to remove yourself temporarily. Seeking professional help is advised if stress becomes excessive. Adopting a healthy lifestyle through diet, exercise and avoiding excess substances can also help enhance stress resistance. Relaxation methods like yoga, massage and meditation can invoke the body's relaxation response to counteract stress.

1. 10 Ways to Deal With Stress

2. Stress is a normal part of life and usually comes from
everyday occurrences. Here are some ways you can deal with
everyday sources of stress.

3. Eliminate as many sources of stress as you can. For example, if
crowds bother you, go to the supermarket when you know the
lines won't be too long. Try renting videotapes rather than going
to crowded movie theaters. Clear up the clutter in your life by
giving away or throwing away the things that get in your way. A
garage sale is one effective way to do this.

4. If you are always running late, sit down with a pencil and
paper and see how you are actually allotting your time. Say it
takes you 40 minutes to get to work. Are you leaving your
house on time? You may be able to solve your problem (and
de-stress your life a bit) just by being realistic. If you can't find
the time for all the activities that are important to you, maybe
you are trying to do too much. Again, make a list of what you
do during the day and how much each activity takes. Then cut
back.

5. Avoid predictably stressful situations. If a certain sport or game
makes you tense (whether it's tennis or bridge), decline the
invitation to play. After all, the point of these activities is to have a
good time. If you know you won't, there's no reason to play.

6. If you can't remove the stress, remove yourself. Slip away once in a while
for some private time. These quiet moments may give you a fresh
perspective on your problems. Avoid stressful people. For example, if you
don't get along with your father-in-law but you don't want to make an issue
of it, invite other in-laws at the same time you invite him. Having other
people around will absorb some of the pressure you would normally feel.

7. Competing with others, whether in accomplishments, appearance,
or possessions, is an avoidable source of stress. You might know
people who do all they can to provoke envy in others. While it
may seem easy to say you should be satisfied with what you
have, it's the truth. Stress from this kind of jealousy is selfinflicted.

8. Laborsaving devices, such as cellular phones or computer
hookups, often encourage us to cram too many activities into
each day. Before you buy new equipment, be sure that it will
really improve your life. Be aware that taking care of equipment
and getting it repaired can be stressful.

9. Try doing only one thing at a time. For example, when you're riding
your exercise bike, you don't have to listen to the radio or watch
television.

10. Remember, sometimes it's okay to do nothing

11. If you suffer from insomnia, headaches, recurring colds, or stomach
upsets, consider whether stress is part of the problem. Being
chronically angry, frustrated, or apprehensive can deplete your
physical resources.

12. If you feel stress (or anything else) is getting the better of you,
seek professional help -- a doctor or therapist. Early signs of
excess stress are loss of a sense of well-being and reluctance to
get up in the morning to face another day.

13. A healthy lifestyle is an essential companion to any stressreduction program. General health and stress resistance can be
enhanced by regular exercise, a diet rich in a variety of whole
grains, vegetables, and fruits, and by avoiding excessive
alcohol, caffeine, and tobacco.

14. •Listen to music. Music an effective stress reducer in both
healthy individuals and people with health problems. In a
2001 study, for example, students who listened to a wellknown gentle classical piece of music during a stressful task
had reduced feelings of anxiety, heart rate, and blood
pressure.
•Take long weekends or, ideally, vacations.
•If the source of stress is in the home, plan times away, even
if it is only an hour or two a week.
•Replace unnecessary time-consuming chores with
pleasurable or interesting activities.
•Make time for recreation. (This is as essential as paying bills
or shopping for groceries.)
•Own a pet. In a 2001 study of people with high blood
pressure, pet owners had much lower blood pressure
increase in response to stress than non-owners. (Pet owning
was beneficial only for people who like animals to begin with.)

15. Relaxation Methods. Since stress is here to stay, everyone needs
to develop methods for invoking the relaxation response, the
natural unwinding of the stress response. Relaxation lowers blood
pressure, respiration, and pulse rates, releases muscle tension,
and eases emotional strains. This response is highly individualized,
but there are certain approaches that seem to work.
Combinations are probably best. For example, in a study of
children and adolescents with adjustment disorder and depression,
a combination of yoga, a brief massage, and progressive muscle
relaxation effectively reduced both feelings of anxiety and stress
hormone levels.

16. No one should expect a total resolution of
stress from these approaches, but if done
regularly, these programs can be very
effective.