by Kayla Tarbox

Created on: June 14, 2008   Last Updated: June 29, 2009

Everyone gets stressed out and no one is completely free of stress: no matter how young or old you are, how much or little you work, what happens in your daily life, and so on.

You may not even realize you are stressed, for the simple fact that stress doesn't mean you are upset.

Even though stress may not be currently reeking havoc on your mind or body, it's important to know the signs and symptoms of stress, because if ignored, stress can, over time, deteriorate your mind and physical health.

The symptoms of stress are broad and therefore easily detected.

Here are some of the physical signs of stress:

Bodily aches and pain
Tension in the jaw
Headaches
Trouble sleeping
Weight gain or loss
Changes in the skin (breakouts)
Stomach trouble (loss or increase of appetite, aches, grumbling)
Problems with bowel movements (constipation or diarreha)

Emotional signs of stress include:

Feeling impatient or short-tempered
Sadness, depression, anxiety, anger
Increase in worrying
Crying
Feeling restless or burnout
Insecurity
Having trouble at work or with people
Feeling or needing to be withdrawn or isolated
Having a negative outlook
Changes in behavior ( may be destructive behavior: picking fights, smoking, drinking, eating, unable to perform at work, sexually, in a social setting, etc.)

These are just some of the hundreds of symptoms that indicate stress. The good news is, there are just five easy steps that anyone can do, at anytime or place, to help relieve the feeling
of being stressed out before stress becomes unmanageable and turns into a bigger problem.

If you are feeling stressed out at all, take a time out and find a quiet place to perform the following five steps:

1. Put a big smile on your face for at least 90 seconds.

This will help you realize that whatever is causing your stress, doesn't have to ruin your mood. You will instantly feel better as soon as you smile.

2. Take a deep breath (or several deep breaths).

Deep breathing will help you calm down, lower your pulse, and get oxygen back into your bloodstream and brain.

3. Give your self a mini self-massage.

Try using the index and middle finger of both fingers, and rub your temples (the area between the top of your ears and outside corner of your eyes) in a circular motion.

You could also try rubbing your earlobes in between your index and thumb for a few seconds.

4. Relax your jaw.

Take both hands and rub the sides of your face for thirty seconds
If you are chewing gum, take it out
Let your mouth hang open
Drink a glass of cold ice water

5. Stop and day about something that will help you relax:

For example:

Lying in the sand on a tropical beach
Sitting by a cool and calming river
A past memory or experience that makes you smile
Your own "happy place".

Again, these five steps to reduce your stress can be done at anytime, or anyplace, for as little, or as long as you need to do them in order to feel calm and centered.

Remember: you owe it to yourself to relax a bit!

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