by Pam Thompson

Created on: June 13, 2008   Last Updated: June 29, 2009

Stress is an undeniable part of our life. Stress can be positive, as the impetus to make us work well under pressure, or it can be negative, leading to depression, anxiety, heart disease and more.

Stress is difficult for scientists to define as it is manifested so differently for each individual. Stress can be loosely defined as the way that your body reacts to negative forces. How does your body manage the fight or flight instinct?

Stress plays a role in nearly all disease and can affect all parts of the body. There are direct links to stress in heart disease, high blood pressure, heart attack, stroke, and gastrointestinal distress. Other medical conditions such as cancer and chronic pain can cause additional stress.

Stress can also be caused by our interpersonal relationships, money, work or no longer working, and marital health. If so many things cause stress, then, what can we do to control it, rather than allowing it to control us?

* Smile for 90 Seconds.

Smiling is a powerful stress reducer both for you, and the people that you smile at. It can be difficult to smile when your situation or mood does not seem to warrant a smile, but a smile is amazingly therapeutic. Even if you have to fake a smile, you may find that if you hold it for 90 seconds or so (which can seem like a very long time) you will find yourself feeling less anxious. The effect that your smile has on others will be just as therapeutic. Have you tried not to smile at someone who smiles at you? It is nearly impossible, which is why we say that smile are contagious.

*Take a Deep Breath.

This cliche advice, when administered correctly, is actually a very effective form of stress relief. Deep breaths can release tension and toxins from the body. Shallow breathing, which we often do when faced with a stressful situation actually limits oxygen intake and adds stress.

It is helpful to practice what is known as "4-7-8 Breathing" in which you inhale to the count of four through your nose, hold your breath until the count of seven, and exhale slowly through your mouth to the count of eight. The slow exhale is key to stress reduction.

* Mini Self Massage.

The following self massage tips come from the University of Minnesota Extension Service and can be done quickly and easily by nearly anyone.

The first is a mini scalp massage. Place your thumbs behind your ears and spread your fingers over your scalp. Slowly move your scalp back and forth while making small circles with your fingertips.

The next is for your face. Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Increase pressure for about five seconds and then release. Repeat two or three times.

Now we will massage your shoulders. Place your left hand on your right shoulder, press your fingers firmly into the muscle, tuck your chin to your chest and exhale, hold for 10 seconds. Repeat on the other side.

*Relax That Jaw.

Many people store stress in various locations on the body, such as the neck shoulders, and most commonly, the jaw. A tense jaw can lead to headache, tooth grinding, and TMJ. None of these conditions are mood enhancers. It helps to constantly remind yourself to relax your jaw, especially during stressful situations. Smiling helps a lot!

*Stop and Daydream.

Daydreaming is how children cope with stress, and it can be effective for you as well. If you find stress becoming overwhelming, take a moment to picture the face of your newborn grandson, or the last great vacation you took, or the next great one that you are planning. A momentary time out can give you just the break you need!

Next time you find yourself in a stressful situation, try some of the techniques listed and watch your stress decrease!

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