Even the most peaceful and calm person experiences stress occasionally, but most people go through some degree of tension on a daily basis. Stressful events can produce symptoms of stress that vary from person to person, and can include:

• increases in blood pressure and heart rate
• digestive problems
• sleep disturbances
• compromised immune system
• fatigue
• headaches
• skin problems
• panic attacks
• decreased sex drive
• and much more!

Because different people react to stress in different ways, to begin coping with stress you must learn to recognize which triggers you react to and in which areas of your life you need to take control. Keeping a stress journal can be a great way to help you keep track of the signs and symptoms of stress that are uniquely yours and writing them down can help you understand your personal triggers and the effects of stress.

While we can often brush off stressful life events, sometimes these pressures become so overwhelming that we need to do something to help us relax and counter the ill effects. Here are a few stress management techniques to help you start coping with stress:

• Diaphragmatic breathing can calm stress and lower your blood pressure in just a few minutes. Lie on your back or sit comfortably with your spine straight and place one hand on your stomach below your rib cage and another on your upper chest. Focus on your breathing: slowly inhale to a count of 4 through your nostrils while feeling your abdomen expand (the chest stays comparatively still). Exhale to a count of 6 through your nose while contracting your abdomen until your lungs are completely empty. Repeat until you feel calmer.

• Positive affirmations can help you reprogram your subconscious to experience life more positively and less negatively. If you repeat them often enough, these positive thoughts will become part of your life. You can borrow affirmations (for example: “Challenges bring opportunities” and “I can handle whatever comes along”) or you can create your own by thinking of the reality you would like and framing affirmations around it. Be sure your affirmations are attainable and positive instead of negative: you want to affirm that “I am at peace” instead of using negative terms, such as “I don’t want any more stress!”).

• Herbal teas have been shown to reduce stress and anxiety because of their soothing and warming properties and their lack of caffeine. They can be brewed with loose leaves or through ready-made tea bags such as those you find on grocery store shelves. Some of the best teas for stress relief are chamomile, mint, ginseng, lavender, catnip, and valerian.

• Sleep and exercise can help control the body’s release of cortisol, a stress-response hormone produced in the adrenal glands. If you find you are too tense to sleep, try taking melatonin or valerian an hour before bedtime to help you relax.  In addition to getting enough sleep, aerobic activities like walking or running are extremely important for releasing tension and stress. Try to get in at least 30 minutes of exercise three times per week. nutrition,

• Balance in life can help you key in on and let go of the more stressful aspects of your life so you can reduce the impact of stress. Nurture yourself by making time for yourself (put it on your calendar if you have to!), taking some time to rest and recharge, and shift your thinking by learning to say “no” in order to simplify your life. Saying “no” can be difficult if you are used to being the go-to person in your life! Try weighing the stress ratio that each “yes” will bring you and sleep on your decision if you feel guilty about it – remember that each “yes” on your part increases stress and resentment, especially if you are already overwhelmed.

Undiagnosed mood and anxiety disorders can interfere with the ability to cope with stress. If you typically handled stress more effectively in the past and now find that this is not the case, obtaining an evaluaton for such disorders can make all the difference. Getting a comprehensive medical examination can also be quite helpful.

Additionally, if you find that you are having a hard time coping with stress even after employing some of these techniques, you may want to consult a mental health professional. They will help you find strategies to cope with your reactions to stress and, if needed, can give you medication to assist in calming you until you can cope on your own. For more information about coping with stress, contact Dr. David A. Gross in Delray Beach, Florida at 561-496-1281 or email Dr. Gross today.