by NM

Created on: November 21, 2008   Last Updated: June 29, 2009

It has been said that stress is America's #1 health problem. The stress of life, work, and relationships can take its toll on your health if left unmanaged. Studies have shown that high stress can lead to an array of health conditions including cardiovascular disease, depression, insomnia, headaches, and muscle aches, among other conditions. It can also play an aggravating role on preexisting conditions. While stress may be considered an inevitable part of life, you can combat its effects by learning how to deal with it and create balance in your life. Manage your stress and don't let it manage you! Here are seven ways to cut down on stress:

Figure out what is causing your stress. Are the demands of your job overwhelming you? Are you worried about finances? Whatever the root may be, take a moment to sit down and identify the issue. If you know what the problem is, you are better equipped to find a way to manage it.

Get it out there! Don't internalize your stresses. Bottling up your emotions will only cause you more stress. Talk about your problems whether you discuss them with your spouse, a close friend, or a counselor. It's okay to ask for help. Or, keep a journal. At the end of the day, writing out your thoughts may help you release the stresses of your day. You can also use this as a way to keep track of your behavior over time and pinpoint your stressors.

Manage choices. Think through what you say "yes" to and don't be afraid to say "no." Don't feel obligated to take on extra tasks. You can't be all things to all people. Set your priorities and know your limits. It's okay to say "no."

Get sleep. Sleep deprivation is not only a sign of stress, but it can also lead to increased stress. Recharge your batteries! Aim to get between 6-8 hours of sleep each night, and try to maintain a consistent bedtime routine. Your body and mind will greatly appreciate it, and you'll notice the difference in your ability to reduce stress.

Exercise. Not only is exercise a great outlet for frustrations, but it's also good for you! Research has shown that exercise increases your endorphins, your body's feel-good chemicals, and decreases the body's stress-related hormones, like cortisol. At the end of a long day, go for a run or take part in an aerobics class. You will be surprised at how much better you'll feel once you get your body moving. Exercise can also help your body build immunity, which often decreases when stress levels are high. As always, please consult with your doctor before starting a new exercise program.

Breathe. Take time for yourself. Whether you dedicate 15-20 minutes each day to meditate or reflect, or practice yoga, it's important to take time to breathe. When we're stressed, we often take shallow breaths, which impacts the blood circulation throughout our bodies. Deep breathing helps to massage and revitalize our organs. If you find yourself in a high-stress situation, stop and take ten deep breathes to help balance yourself and maintain composure.

Be positive. Learn to accept the things you cannot change, and look at things differently. Simply changing your attitude and outlook can have a great impact on how you handle stress.

With these simple tips, you're on your way to cutting stress and a more energized, happy you. Congratulations!

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