Introduction - For the past one hundred years there has been much debate and theory offered about what stress is and what stress is not.  We each know intuitively what stress is to us because we all experience it.  Defining stress, however, is not so easy.

Hans Selye is one of the founding fathers in stress research. In 1956, Mr. Selye argued that “stress is not necessarily something bad – it all depends on how you take it.

01. Stress Research - In 1932, Walter Cannon offered some of the earliest research on stress and established the theory of the “fight-or-flight” response. His work proved that when an organism experiences a shock or perceives a threat, it reacts instantly by releasing hormones that help it to survive.

In human beings and other animals, these hormones allow for greater speed and strength.

02. Identify Stress - Many people go through their days not aware of the stress in their lives.  They might think, “Well, how serious can it be if I don’t even know it exists?”

Regardless of how little or how much stress you have in your life, being able to identify it will be a big help to you.  Once you are able to identify the stress in your life for what it is, you can then go about the business of dealing with it more effectively. 

03. Stress Diary - When you commit to keeping a Stress Diary, you gain important insight into how you react to stress.  This allows you to better channel your energy into performing as you choose to and not as the result of the unidentified stress that has a foothold in your life.

You will begin by recording, each day, information about the stresses you are experiencing.  Your goal will be to analyze these stresses and then better manage them.

04. Management Tools - Often times stress will manifest when we carry over yesterday’s concerns into our present day concerns.  An accumulation will almost always end up in a high stress level.  Therefore, we must be able to “dump” all of our concerns from the previous day or days and concentrate wholly on our today.

Resolve right now to release every thought from yesterday and be only mindful of the now…. this thought only...this breath...this moment. Take in three very deep breaths and slowly release each one. 

05. Mental Imagery - We are not always able to escape our environment when we feel stressed.  For some, taking a simple walk to clear the head is something that must be put off.  What we all can do, though, is take a few moments to sit in our chair and use imagery to melt away our stress.

Used with deep breathing, imagery can be a powerful anti-stress tool.
 
Imagery makes good use of our imagination. 

06. Physical Relaxation - Stress and physical relaxation do not co-exist.

Physical relaxation techniques are highly effective in reducing stress. The highest form of relaxation is achieved with both physical and mental techniques used together.

Physical relaxation techniques are useful to reduce muscle tension and manage the effects of the fight-or-flight response on the body. This is particularly important when you are under pressure.

07. Positive Thinking - Much of the stress in our everyday lives can come from our thought processes.  How we perceive a situation can be off and so we can feel that we are off.  We can jump to wrong conclusions about people’s motives and so be seen as unreasonable. All of this can send us spinning downward into a spiral of negative thinking and so stress is born.

Here are some effective and simple tools that help to change this negative thinking.

08. Bust Stress Away - Sometimes it is just the little things that make a big difference.  Own just five Stress Busters each day and practice them, and you will feel the tension leave!

Lie in bed and just listen to the rain.
****

Dry off with towels warmed in the dryer.
****

Hold hands when walking with your loved one.
****

Make a surprise call to an old friend.

09. Laugh Stress Away - Humor is a terrific stress-reducer and antidote to all manner of upsets. It has been clinically proven to be effective in combating the worst of stress.

Experts know that a good laugh relaxes tense muscles, sends more oxygen into your system, quicker and lowers your blood pressure.

So next time you feel yourself start to tense up, tune into your favorite comedy on television. Read a funny book.

10. Self-Therapy - It is all well and good when you can get away to a wonderful Spa or Retreat.  There are many good ones located throughout the world.  You can even find a great day Spa locally.  These are a great remedy for everyday stress.

Another great remedy and a more practical one for everyday stress is to practice self-therapy.

11. Natural Stress Busters - There’s just no two ways about it, being active, in mind, spirit and body is what keeps the stress away best.  The more engaged we are in healthy activity the less place stress will have in our lives.

Make a vow to yourself, today, to do at least 3 simple stress-busting pleasures each day and you will instantly feel much, much better.
 
Enjoy moderate, pleasurable exercise like bike or swim

12. Good Remedy - Do you feel that you just don’t have the time to properly de-stress each day?  The good news is you can incorporate simple stress busting routines into all that you do!

Lean your right ear down to your right shoulder and stretch the left side of your neck as you do.  Now, switch sides and do the other side. Now, look down and drop your chin towards your chest. Now slowly, let your head roll to the right and then to the left. Repeat slowly until you feel yourself loosen up.

13. Relaxation - Our sense of smell is one of the most powerful tools we have to combat the negativity of stress.

An ocean breeze, the fresh smell of the forest after a rainfall, the pristine scent of a crisp winter morning – all of this uplifts our spirit.

Essential oils allow us to bring the exhilarating scent of the outdoors into our indoor lives.

14. De-Stress Home - Everybody needs their own special place to relax.  For many, they choose a place that is outdoors.  Where do we go when we want to relax inside of our home?

Consider decorating one aspect of your home, meant only to encourage and promote relaxation.  One of the best ways to do this is to bring the outdoors in.  What better way than to bring in natural, raw elements, inspired by nature?

15. Home Spa Experience - Here are some really simple and creative personal home spa tips that will have you feeling like a million bucks in no time at all!

When you find the time to pamper yourself, even just a little bit at a time, stress will just melt from your body.

Turn even the most stress-filled days into true warmth with the luxury of a home spa and you will feel the difference, instantly!

16. Good Relaxation - Our lives are busy and it can be hard to be forever concentrating on finding our “center of peace.”

By following just a few pointed tips each day, you can move towards a more balanced lifestyle.  This can only mean more inner strength and relaxation -- and who doesn’t want that?

> Set a time aside each day to relax!

17. Others Deal - Have you ever wondered how your next-door neighbor was taking care of his stress, or perhaps you have wondered about how your child’s third grade teacher was taking care of her stress?

Here are Three Random Examples of How Everyday People Deal with Stress:

1. Stand ready to reassess a misunderstanding with a colleague.
   
   
2. Don't let the behavior of unreasonable people get to me.

18. Controlled Breathing - To be best aware of maintaining your state of calm, pay special attention to your breathing.

Being aware of your breath will improve your physical and emotional health in very dramatic ways.

Every member of the family can be taught to breathe slowly and consciously with breath awareness. The health benefits for the body and emotions will increase over the years as you patiently practice.

19. Targeted Relaxation - Try these relaxation techniques that target specific parts of the body:

-In a relaxing chair, sit back and take a few deep breaths.

-Next, establish an easy, regular breathing pattern.

-Take in a deep breath and as you exhale, touch your index finger to your thumb. Imagine a time when your body felt a healthy tired, like how you felt after a good tennis match, or just stepping out of a hot tub or sauna....

20. Self-Assessment - Created by two American psychologists, take a look at this scale of 43 life events and you will learn how much obvious stress you have in your life.
Each event has a corresponding score associated with it, according to the degree of stress that comes as the result of that activity.

21. Conclusion - Relaxation is every bit as much of an attitude as it is anything else.  When you know you are in control of your mind and body, you just instinctively know what to do about stress.

THE END