Ways to Help Stress

You may feel that you have no choice about the stress in your life. But if you can learn to change your self-talk about your difficulties, and to engage in stress-reduction behaviors such as meditation and physical exercise, you may find your stress levels falling even when your circumstances remain tough.

Change Self-Talk

If you are experiencing major stress in your life, one way to reduce it is to alter what you tell yourself about your problems. Philosophers and spiritual figures have known for centuries that our self-talk can increase our stress levels, an insight that was confirmed in the 20th century through studies done by Dr. Aaron T. Beck of the Beck Institute for Cognitive Therapy and Research.
One way to challenge your stress-filled thoughts and replace them with calmer, more optimistic ideas is to write down your thoughts in a journal, and then create more positive statements on the same page. An example of how to do this is shown on a free, downloadable worksheet created by Dr. Jim Carter, a cognitive therapist in San Diego, California, which shows how to list your stress-creating thoughts and then talk back to them.

Meditation and Visualization

Another stress-reduction tactic is using some form of meditation, visualization or guided relaxation to lower your stress levels. Meditation involves clearing your mind to focus on a calming statement, while visualization and guided relaxation techniques use mental movies to place you in soothing surroundings.
A quick stress reduction meditation technique is described in Dr. Herbert Benson's "The Relaxation Response," a meditation guide based on scientific studies, republished in 2000. Set aside 20 minutes and sit in a room where you will not be disturbed. Shut your eyes. Breathe in through your nose. As you breathe out through your nose, recite a word, phrase or prayer that you find calming. After doing the breathing and repetition sequence for 20 minutes, open your eyes, rest a minute, and then go back to your daily activities.

Physical Exercise

Physical exercise is one of the best ways to reduce your stress levels. It lowers your blood pressure and can shift your mood in a positive direction. A National Institutes of Health online essay, "Stress management," updated in 2010, recommends doing 20 minutes of aerobic activity three times a week. Aerobic exercises include bicycling, jogging, aerobic dancing, roller skating and racquetball.
If you have medical conditions that would make vigorous aerobic exercise difficult or are a bit out of shape, you can try 20 minutes of rapid walking three times a week. Consult with a physician before starting an exercise regimen.