How to Reduce Stress

"I am so stressed out!" That's probably the most common phrases we hear from friends and relatives everyday. When we consider the state of the economy, floods, foreclosures, and the ever-rising gas prices, it only seem reasonable that stress is a natural state of mind. So, what exactly is stress and how do we deal with it?

There is good stress and bad stress but we hear more frequent complaints about bad stress. This kind of stress tends to occur whenever there are changes in our environment or situation. Stress can even be induced by seemingly smaller issues like family visits, work deadlines and other changes in our lives.

Our bodies tend to react to these changes called stressors by sending a number of signals. Whenever we get stressed, the adrenal glands produce adrenaline and cortisol and release them into the bloodstream. Because of these releases, we get heightened heart rate and higher blood pressure. The body should be able to reset itself but we all know that the after effects of stress can linger and lead to major illnesses. There are steps we can take to lessen the effects of stress and make ourselves sail easier through the tough times.

Here are a few tips for dealing with stress:

1. Remember to smile

Smiling relaxes the face and the mind. It is very simple to do, yet it can be very hard when we focus on all the negative energy around us. I am sure you do this at least once a day, but just in case you have not done so in along time, here's how you go about it:

• Start with a small smile.
• Broaden your lips.
• Let the smile reach your eyes.
• Feel the laughter in your gut.
• Let go of the negativity.
• Relax!

2. Breathe deeply

We tend not realize the effects of deep breathing because we take shallow breaths without atually thinking about it. When you take time to concentrate on breathing, there can be some very rich rewards. Here's how you do it:

• Sit on the floor keeping your back straight.
• Close your eyes.
• Breathe in deeply through your nose.
• Hold your breath for one second.
• Exhale through your mouth.
• Count slowly as you exhale
• Feel your abdomen relax as you exhale
• Concentrate on how your entire body is relaxing.

3. Massage your own shoulders

Do you know that you can actually massage your own body? Ditch that masseuse or masseur, save yourself some dollars and follow these instructions.

There are easy to reach places on your body that hold a lot of tension when you under stress and a prime example is your shoulder. Follow the technique outlined below to give your shoulders a good mini-massage:

• Find the muscle that runs from the neck to the shoulders.
• Hold your right elbow in your left palm and place the right hand on your left shoulder.
• Start at the base of your neck and gently knead your muscles. Keep doing this motion as you move out towards the arm. Make sure to apply enough pressure that it makes a difference.
• Repeat the instructions using the other side.

4. Relax your face and stop grinding your teeth!

When we are stressed we tend to clench our teeth and tighten our jaws. This can easily become a habit without even realizing it and could lead to bruxism or teeth grinding. Of course, you should be able to get a teeth guard from the dentist to protect your teeth from damage but it is best to get to the root of the problem. So, how do you relax your face and release the tension?

Follow this very simple technique:

• Place the tip of your tongue behind your front teeth
• Gently move your tongue along the roof of your mouth
• Your jaw should automatically drop
• Relax and enjoy!

5. Spend some time in your happy place

Go to your happy place. You don't have one? We all have a happy place. Let me take you there:

• Lie on your back and close your eyes.
• See yourself in a peaceful place. Picture a babbling brook; you are sitting on a rock and your feet are in the clear, clean water rubbing against the smooth pebbles. Or, imagine yourself on the beach with the ocean breezes kissing your face. Maybe you had a favorite place as a child that was very relaxing.
• Whatever is the setting, imagine yourself there. Invoke the rest of your senses. Hear the sounds around you. The birds chirping, the waves lapping. Smell the ocean breeze or the flowers around. Feel the sun or the breeze from the trees as they bow gently. Relax and take it in. Shun all negative and stressful thoughts.
• Think of the happiness in your life. Invite the happy thoughts. Say your affirmations.

It does not matter what is going on in our lives, keeping ourselves constantly stressed out and miserable will only alienate others and cause us to get sick. Remember, life is too short, so relax that jaw!