by Melinda Clayton

Created on: June 13, 2008   Last Updated: August 13, 2009

Life can be stressful. Financial problems, family problems, or problems at work or school often top the list of stressors, but surprisingly, it isn't always negative experiences that cause stress. Even postive events, such as getting married or buying our first home, can create stress, and that stress can lead to a host of physical problems.

High stress levels can lead to interruptions with sleep and appetite, increased irritability and moodiness, and, in severe cases, higher blood pressure and an increased risk of heart disease.

For this reason, it's important that we learn to manage stress effectively. Following are five simple techniques to assist with stress reduction.

Smile for 90 Seconds

There's an old adage that it takes 43 muscles to frown and only 17 to smile. True or not, smiling is an amazing stress reducer. Some studies show that smiling not only lowers blood pressure, it causes the release of endorphins and serotonin, two natural chemicals that boost our energy and our mood.

There are psychological benefits as well. We're conditioned to associate a smile with a positive feeling. Thus, by smiling, we're changing our outlook simply by changing our expression.

Smiles are contagious. Smile and others will smile with you, brightening not only your world, but theirs as well.

Take a Deep Breath

Many ancient forms of relaxation begin with deep breathing, but you needn't be a meditation expert to benefit from a cleansing breath of fresh air.

To a slow count of five, breathe in through your nose until you feel your stomach expand. To another count of five, release the air through your mouth. Do this five times, taking care to relax your muscles as you breathe.

When we become stressed, our breathing becomes shallow, causing our blood pressure to rise. By taking slow, deep breaths, we force our body to relax and increase oxygen to all of our major systems. Our body literally has no choice but to relax.

Mini Self-Massage

The muscle tension we experience when stressed can lead to headaches, muscle cramps, and stiffness. Our neck and facial muscles are particularly vulnerable to the effects of stress.

Take a moment to massage these areas. Using your finger tips, apply gentle pressure to each muscle group, kneading the muscle in a circular motion for 5-10 seconds. By doing so, you increase blood flow to the muscle group, forcing the muscles to relax.

Relax That Jaw

When stressed, we often unconsciously clench our teeth, clamping down and locking our jaw in place.

By doing this, we create headaches, toothaches, and jaw problems. Practice letting your jaw go slack. Focus on releasing the muscles in your face. Relax not only your jaw, but your tongue and lips as well. You'll feel an immediate difference, both physically and mentally.

Stop and Daydream

Often referred to as Visual Imagery, daydreams can be a powerful tool for reducing stress.

Find a comfortable position, close your eyes, and daydream. Focus on happy times and happy places. Create for yourself a perfect world in which you leave all your stressors behind. Spend 3-5 minutes enjoying your stress-free world, before slowly rejoining the real one.

You'll return from your dreamland with renewed energy and vigor, ready to rejoin the world with a fresh and positive outlook.

Any of these techniques can be used quickly in a stressful moment to help regain a feeling of calm. Once you're more relaxed, you'll be able to tackle those stressful moments with a new perspective.

Learn more about this author, Melinda Clayton.
Click here to send this author comments or questions.