Stress can trigger a number of behaviors and responses. Some people reach for sweets or junk food when they feel stressed out, while others shut down or become testy. Treating the symptoms of stress requires examining its root causes in your life and then managing your responses to those causes. Practicing patience, treating yourself with kindness and compassion, and taking the time to slow down can also go a long way toward living a peaceful, stress-free life.
Step 1
Make a list of the stressors in your life, and be as specific as possible. For instance, you might write down "Project due next week" instead of "work," or "My kids won't listen to me" instead of "parenting problems." Identifying what causes you stress is the first step in coping with what worries or troubles you.
Step 2
Change your attitude regarding what you believe causes you stress. Often, the stories in people's minds dictate whether they feel stress, says Philip H. Friedman, author of "The Forgiveness Solution." Many people play a mental tape in certain situations, asking themselves "Why am I such a failure?" or "What is wrong with me?" Replacing negative thoughts with positive or encouraging ones can help reduce or eliminate the stress you feel.
Step 3
Exercise regularly to help release the chemicals that build up when you're stressed, decrease muscle tension and relieve indigestion caused by stress, advises "The Relaxation & Stress Reduction Workbook." Regular exercise such as walking, running or swimming also can help alleviate insomnia caused by stress and improve your overall energy level.
Step 4
Take a magnesium supplement during stressful times, advises the American College of Nutrition. When the body releases stress hormones, magnesium levels decrease, which might make you feel even more stressed. Also take a daily multivitamin with vitamins C and E, and make sure you get enough calcium, chromium, copper, iron, selenium and zinc, all of which your body requires more of when you're feeling stressed, says Elizabeth Somer, author of "Food & Mood."
Step 5
Focus on the present rather than the past or future. Often, people who are attentive to their present surroundings and the task at hand feel less stressed than those who dwell on past mistakes or the uncertainties of the future. Focusing on the present moment, also known as practicing mindfulness, can help you feel less anxious and more at peace with your present circumstances.
Step 6
Use relaxation techniques. Breathe deeply for several minutes while focusing on each inhale and exhale. Meditate regularly to clear your mind, or use visualization techniques -- for example, imagining a placid lake or rolling river -- whenever you feel stressed. While visualizing, repeat short affirmations out loud, such as "Tension flows from my body," "I can relax at will" or "Peace is within me," suggest "The Relaxation & Stress Reduction Workbook."
