Believe it or not, a little stress can be good for you! There are two types of stress: good stress and bad stress. Good stress is any stress that is positive and motivating, but not life threatening. Think of the birth of your first child, buying your first home, a new car, or even winning the lottery! Bad stress, or distress, is negative and motivated by anger or fear. Sometimes too much “good stress” can quickly turn into distress if it goes beyond our tolerance threshold. For example, a job promotion can be considered good stress, but if the work-related responsibilities associated with it are too demanding, then it can turn into distress. The following strategies can help you deal with stress and are easy to implement.

(1) The importance of private time.

Something as simple as soaking in the tub can renew your mind and body. For added relaxation, turn off the lights and play soft music. Some people prefer to spend time with friends, while others prefer to spend time alone as a way to release stress.

(2) Learn relaxation techniques.

Read a book on relaxation techniques or take a meditation or yoga class. Here is a simple technique that you can try at home. Find 15 minutes without distractions to meditate, visualize, etc. Sit in a comfortable chair with your feet on the floor and your arms by your sides. Inhale deeply, through your nose. Then slowly exhale through your mouth and repeat an affirmation such as “Relax… Relax… Relax.” Continue breathing in and out, concentrating on your word or phrase for the full 15 minutes.

(3) Schedule “worry sessions.”

Set aside 15 specific minutes each day to focus on whatever is bothering you. When worries come to mind during the day, set them aside for your “worry session.” Then imagine yourself conquering a particular challenge. It’s not easy, but it’s simple and it works.

(4) Keep a journal.

New studies suggest that people who can write about their innermost feelings may enjoy better mental and physical health. Writing is also a powerful tool that helps you organize your thoughts and make life a little easier.

(5) Odors and sensitivity.

When you need a boost of energy, take a whiff of peppermint oil or even your favorite perfume. Studies suggest that certain scents can promote alertness.

(6) Power naps.

15-20 minutes in the evening, if you can find the time, can be very energizing and rejuvenating. More than 20 minutes, though, and you might wake up feeling more tired than you did to begin with.

(7) Reduce your workload and delegate as much as possible.

On your weekly calendar, eliminate less important tasks and activities. Delegate household chores. Ask family members to help you with grocery shopping. Even if things don’t go your way, it’s important that everyone contribute so you don’t have to shoulder all the burdens.

(8) Reward yourself.

Participate in an activity just for you every day, as long as you accomplish something you set out to do that day. For example, if you finish paying your bills, rent a movie, read, do some gardening, etc. Not only will you increase your self-esteem, but you will also enjoy the well-deserved sensations of relaxation.

(9) Smiling: the best and easiest way to relieve stress!

Some smiling tips: Do something that makes you smile. We are constantly doing things to get something. It’s easy to get caught up in doing something for someone/thing. Take the time, even for a few minutes, to do something you really enjoy. Project what you want to achieve. Smile at others, they will smile back at you. Everyone loves to give and receive smiles!

(10) Laugh.

Laughter really is good medicine. Laughter increases your heart rate, stimulates circulation, exercises your diaphragm, abdominals, and other muscles, and increases the production of certain hormones that make you feel good. You can watch funny TV shows, join a laugh club, or spend more time with friends who have a good sense of humor. You can also sign up for some fun online newsletters.

(11) The power of tears.

Studies show that the tears you produce when you’re anxious, upset, sad, or angry contain stress-relieving hormones.

(12) Forgive and forget.

Do you hold a grudge? This can be very emotionally draining. Forgiveness is something you do for yourself, not for another person or circumstance. Forgiveness actually takes you out of the victim role, protecting you and helping you work through any anger or frustration.

(13) Get a massage.

Various massage techniques reduce stress, relax tense muscles and increase energy. Massage also helps release endorphins (‘feel-good’ chemicals released by the brain), which trigger relaxation.

(14) Stress and food choices.

Stress and boredom usually lead to unhealthy eating and consequently weight gain. To make matters worse, increased fatigue is accompanied by lower energy levels and higher stress levels.

Here’s a closer look at nutrients that fight anxiety, depression, and stress. Try to incorporate these nutrients into your diet-

or Vitamin B1

Oatmeal, peanuts, lean pork, most vegetables, bran, milk.

oVitamin B6

Wheat germ, soybeans, melon, cabbage, eggs, oats, peanuts, walnuts.

or pantothenic acid

Meat, whole grains, wheat germ, vegetables, nuts, chicken.

oVitamin C

Citrus fruits, berries, green leafy vegetables, tomatoes, cauliflower, bell peppers, potatoes.

oVitamin B12

Beef, pork, eggs, milk, cheese.

or Hill

Green leafy vegetables, wheat germ, egg yolks

oVitamin E

Wheat germ, soybeans, vegetable oils, nuts, Brussels sprouts, green leafy vegetables, eggs, whole grains.

or folic acid

Dark green leafy vegetables, carrots, egg yolks, cantaloupe, apricots, butternut squash, avocados, kidney beans, whole and dark rye flour.

zinc

Meat, shellfish, wheat germ, eggs, nonfat dry milk.

magnesium

Figs, almonds, nuts, seeds, dark green vegetables, bananas.

manganese

Whole grains, nuts, green leafy vegetables, peas, beets.

niacin

Lean meats, wheat germ, fish, eggs, peanuts, white meat poultry, avocados.

or Calcium

Milk and dairy products, soybeans, sardines, salmon, peanuts, walnuts, sunflower seeds, dried beans, kale, broccoli, collard greens.

It is important not only to eat healthy, but to eat every meal (without skipping any).

Spreading your calories over 4 to 6 balanced meals a day gives you the carbohydrates, proteins, fats, vitamins, and minerals you need to keep your energy level high by keeping your blood sugar levels stable.

(15) Eat a “good mood” breakfast.

Pair a high-protein food, like cottage cheese, with a high-fiber carbohydrate, like strawberries. The protein not only increases the brain’s production of dopamine and norepinephrine, chemicals that keep you alert, but also controls serotonin levels that induce relaxation. Carbohydrates help you feel calm and focused.

(16) Lunch should be low fat

Grilled fish, skinless chicken, tuna, turkey, or chicken with a teaspoon of low-fat mayonnaise on whole-grain bread can give you energy for the afternoon.

(17) Make dinner your lightest meal.

If you’ve had a balanced and substantial lunch, you’ll be surprisingly satisfied with a light dinner. Instead of a regular plate, use a smaller plate and fill it with a healthy balance of protein, carbohydrates, and fat.

(18) Watch out for caffeine.

A little caffeine is fine for a little boost. Too much and you’re making your adrenal glands work overtime. You will need more caffeine to achieve the desired effect, and when the effect wears off, the fall worsens.

(19) Minimize sugars and starches.

The right amount of sugar is important for energy, but too much can lower your energy levels. In response to high blood sugar levels, the body releases insulin, which acts to rapidly lower blood sugar. When it falls, you feel moody, weak and unable to concentrate. Follow up with balanced snacks and meals to keep your blood sugar level up.

(20) Increase aerobic exercise.

Along with cardiovascular health, aerobic exercise increases the production of endorphins. 25-30 minutes can significantly reduce stress and increase energy.

(21) The importance of deep breathing.

Deep breathing is an effective way to increase energy. Try this simple technique: Sit in a quiet place with your feet flat on the floor and your arms by your sides. Take a deep breath in through your nose, filling your diaphragm (your stomach should stick out if you’re doing it right). Breathe out slowly through your mouth. Do this for just 60 seconds.

(22) Reduce tension in the shoulders and neck.

Every time you notice that you are tense around your neck and shoulder area, gently shrug your shoulders ten times. Touch your chin to your chest and hold for 2 seconds. Try to touch your left ear to your left shoulder (keep it relaxed, without raising your hand!) and hold it for 2 seconds. Repeat for the right ear/shoulder for 2 seconds. Repeat the entire cycle if necessary.

(23) Take a break to stretch.

Alternating arms, reaching up, stretching toward the ceiling. Five times on each side.

(24) The positive effect of exercise.

Exercise is a mood lifter. As you begin to burn some fat and harden some muscle, your energy levels will improve. Exercise increases the level of positive “feel good” hormones known as endorphins. Feeling good improves perceptions and personality, allowing you to make better and more positive decisions. Studies show over and over again that people who exercise are more optimistic and better able to handle stress.

(25) The importance of sleep.

Often the cause of stress can be attributed to lack of sleep. It plays a role in our daily productivity at work, our social skills, and our sense of well-being. Despite its importance, good restful sleep remains an unsolved mystery for some people. There are times when you can fall asleep without knowing it and times when you can’t sleep no matter how hard you try.

More and more, more and more people are sleep deprived or sleep poorly. Try to go to bed a little earlier and you will wake up happy, happier and refreshed every morning.