Approximately 75 to 90 percent of all visits to primary care physicians can be attributed to stress-related problems, according to the American Institute of Stress. For adults, jobs rank as the No. 1 source of stress, but it can also come from unhealthy lifestyle habits, social isolation and loss of support systems. Simple techniques can help reduce stress so it doesn't develop into a serious health problem.
Loosen Up Your Body
Take some time to loosen your body and shake out the stress of the day. Sit upright in a chair, lift your arms over your head and swing them forward in a wide circle, as if you were swimming. Repeat this nine times. Move on to unknotting your back by sitting on the edge of your chair with your feet flat on the floor. Bend forward until your chest is on your knees with your hands and head hanging loosely down toward the floor. Slowly roll upward, focusing on moving vertebrae by vertebrae.
Exercise
Get your body moving for stress relief. A good jog or a game of tennis can up the production of endorphins, which are your "brain's feel-good neurotransmitters," according to MayoClinic.com. Regular exercise can also improve your sleep, which is often disrupted by stress. Shedding daily tensions through a game of racquetball or doing laps in the pool can result in energy, optimism and a feeling of being calm.
Visualization
If you have a place that calms you, such as a peaceful lake or the middle of a forest, use that image to reduce stress. Visualization exercises can put you in a positive mood and create feelings of relaxation, according to AboutStress.com.
Start the exercise by sitting or lying down in a comfortable position and closing your eyes. Picture a place where you feel relaxed and happy. Focus on the details of what is happening there -- the colors, the movements and the sounds. Breathe deeply and relax.
Deep Breathing
Deep breathing refers to breathing with your diaphragm rather than your chest. It allows you to fill up your lungs more fully, which allows more oxygen into your bloodstream. This results in an improved energy level and initiates your body's natural relaxation response. Initially, you might need to spend 10 minutes to create a stress-relief feeling, but with practice, you can get the same response in two to three minutes.
Lie down and close your eyes, focusing on how you are breathing and how fast. Put your hand on your stomach and begin breathing in deeply through your nose. As your diaphragm expands, your hand should move out when you inhale. After doing this for one to two minutes, inhale to a count of four and hold your breath for a count of two. Exhale slowly for six beats. Continue this for several minutes. To finish, slowly move your hands and arms before opening your eyes. Rotate your head from side to side, and then open your eyes and sit up.
