You probably know if you are having too much stress in your average day but you can ask yourself some questions to honestly analyze your situation and realize that you may need to lower your stress level.
· Are you too busy to relax?
· Do you always say yes to do one more thing at work / home etc.?
· Do you constantly worry about how to get everything done?
· Honestly, are you feeling irritable or upset too often?
· Having a hard time getting enough zzzz in each night?
· Do you keep telling everyone you have too much to do?

The signs of stress are many and you probably know a lot of the them already. Main thing is, if you feel stressed out it is time to see what can be done about it.
For many of us, stress is part of our lives and it usually doesn't go away by itself. Stress just happens to many of us but by identifying what YOUR individual stress factors come from, and then trying some simple tips (see below) you can improve your mental and physical health.

Your body responds to stress in order to protect you and your organs. If you experience a threatening situation your body gives you a burst of strength and energy by releasing adrenaline and other stress hormones. This can make your heart beat a little bit faster and your reflexes are more sensitive and your whole body is on alert! After this your body secretes the hormone cortisol which gives you extra endurance, stamina and mental sharpness in times of stress. So far stress is a good thing. However, chronic or long-lasting day-to-day stress is detrimental to your overall health. Too much stress can in the long run lead to heart disease, depression, high blood pressure, irritable bowl syndrome, mood disorders, migraines and insomnia

Acknowledging and reflecting on your personal situation is the best first step to manage your stress. Take time to think about and write down what makes you feel stressed and how you can try to change it. Yes you do have a few minutes to do this! Give it some thought it may help you feel better and get more done in your average day!

** Is it too much going on at once? Can you eliminate any of the responsibilities on your plate? Is there anyone you can ask for help with any of it?

** Are you in an unhealthy relationship? Have you really talked about it in a constructive way? Should you get help from family and maybe professionals? Being in a unhealthy relationship can put a lot of stress on you as it is draining. Communication is your best weapon but seek advice and try to do something about it!

** What exactly do you feel stressed from? write it all down

** Are you unhappy at work? Can you talk to your boss? Time to look for another job?

** Do you get stressed in rush hour? Can you avoid it by getting different working hours? Find a job to work from home? Move? Other solutions?

** Are you stressing about your personal finances? There is definately help to get. Buy a book for advice, seek proffessional help or maybe simply write down a plan for how to improve your cash flow. Getting a handle on it and having a plan will make you feel a bit less stressed over your budget.

** Exercise! Your favorite sport helps you focus on something else, clear your mind and relax. If you still haven't developed an exercise plan then walk! Even a short 20 minute walk will help you clear your mind, and help your body get rid of adrenaline. However in order to start producing endorphin (your body's natural tranquilizer) you need to do more vigorous exercise and get an elevated heart rate for at least 40 minutes. Break up your day and just take a walk during lunch, before bed or first thing in the morning.

** Sleep tight! Give yourself enough sleep! It is not feasible to not give your body the sleep you need for any longer periods of time. 6-9 hours is average but this is very individual. If you have a hard time sleeping make a plan to change this. Reducing yoru stress overall may help you sleep better but maybe you should pick up a book today with tips on dealing with insomnia?

** Learn to say no! Do you always say yes to more at work, from family, friends and others? If you are in a period of feeling stressed this is a time in your life where you need to think more about yourself. Simply say no to more things to do. Too many social engagements can also be stressful. It is alright to say no to dinners, birthday parties, grand openings etc.

** Massage helps you feel relaxed! Stress makes you tense and often you develop knots and stiffness in your shoulders. Investing in a massage will help you get rid of tensions and leave you feeling better. There are further enhancements to a regular massage and maybe aromatherapy is something for you. Try if it works for you.

** Yoga or Pilates are two exercise forms that can be light or intense depending on the level you choose. They both contain elements to help you relax and reduce your stress.

** Stretch! Try to incorporate a daily routine of stretching first thing in the morning or maybe right before you go to bed. Maybe involving the family is a good idea; they may surprise you in their appreciation for it.

** Take baths regularly! When you get in warm water it is soothing to your skin and can help you lower your cortisol levels and make you feel relaxed. It is better than that last hour in front of the TV.

** Enjoy some sun! 15 minutes of sunshine a day can perk you up and help you unwind. This time in the sun also helps your hormones function optimally. Make it a point to try eating your lunch outside or taking a quick walk when the sun is out.

** Include music in your day! Certain music has a relaxing effect on you whether it is Yanni, U2 or something in between. Listen to your music in the car instead of commercials and radio hosts.

** Eliminate your alcohol intake. A glass of wine is said by some to have a relaxing effect but exaggerated alcohol intake rather adds to your stress.

** Give meditation a try. Learning a few meditation techniques may be perfect for you and very helpful in clearing your mind of stress.

** Clean your home! Clutter and disorder is said to add to stress. If your home in general, or even just the garage or closets are a mess, make time to clean up and reorganize. Make sure to ask for help doing it by the way...

** Plan and go on vacation! Recharge your batteries. If you everyday is filled with too much to do make sure to plan a vacation with lots of downtime and days with nothing pre planned.

** Ask for help! If you have too many commitments leaving you feeling you need to be in 2 places at one time, think about if there is a way to redistribute the tasks and ask the people around you for help. Maybe grandma would love to help?

** Make an action plan to combat your stress! Make time today to sit down and write down your stress factors and how you can change things to the better.

** Learn some basic time management. Buy a time planner. Start writing down what needs to be done, on a weekly and daily base prioritize and check things off

** Start a Stress Diary to help you realize what makes you feel stressed and what you can change. Members of Scandinavian Diets have access to a Stress Diary along with other health diaries at www.ScandinavianDiets.com

First of all I want to make sure it is clear I am no medical proffessional, this is simply facts I have found in my research on stress as an important part of overall health which we want our members of Scandinavian Diets consider.

Stress can leave you feeling nervous, gloomy or depressed. You may worry a lot about your family and other loved ones, a relationship, about financial problems or work. Living with these worries every day can make you tired, stressed and drained. Remember there is always help to get and ways to feel better.

** Share your worries! Make sure you let the people close to you know how you really feel and share any worry you have.
** Think positive! it does help.
** Put things into perspective.
** Read up and look for advice and guidance

Remember that chronic stress can be associated with some mental conditions like depression and anxiety disorders as well as physical problems.

What we can cope with is individual, but most people should seek professional help if experiencing any of the following:
o Difficulty sleeping
o Panic attacks
o Changes in appetite
o Cigarettes & alcohol intake increases dramatically
o Frequent headaches or migraines
o Constant muscle soreness
o Gastrointestinal problems
o Diminished sex drive
o Irritability or anger occur daily
o Prolonged feelings of sadness or worthlessness