Stress Management Strategies - Tips and Advice for Managing Stress

Meditation has been proven to be one of the most effective ways to take control of your mind and manage not only stress, but all your negative emotions. It works by clearing the mind of the constant chatter and familiarising it with positive states such as love, joy, compassion and peace. All aspects of your life can improve when your mind begins to relax.

A more relaxed mind has a beneficial effect on the body. It allows it to repair itself more easily and gives an improved sense of well being. Often people come to meditation for spiritual reasons as it provides access to our innermost thoughts and connection with the universe. However, this is not necessary. Anybody can meditate easily and it doesn't cost a penny.

There are different types of meditation and you can even use binaural meditation to alter your brainwave patterns and produce positive states of mind simply by listening to a meditation track. Meditation is simply the best way to combat stress and keep you calm over the long term.

When you are suffering from stress, it is easy to forget to look after yourself. Too many things to do mean that we may skip meals or survive on junk food. However, it is essential to the health of your body to receive adequate nutrition and you therefore need to watch what you eat or perhaps take vitamin or other supplements. Stress can deplete the levels of certain vitamins in your body such as B vitamins, A and C and the mineral magnesium and it is essential to make these up if you want to help your body to cope.

There is also evidence that stress causes weight gain as it increases the amount of cortisol in the body and this affects blood sugar levels, giving more of a tendency to put on weight. To manage stress, try to adopt a healthier diet generally whilst cutting down on alcohol, caffeine and other stimulants. Your body will feel more in balance if it is getting optimum nutrition and it will be better able to cope with stress.

The imagination is a powerful thing and you can use this to relieve stress. Just use your imagination to transport yourself to any tranquil place in the world, where you can relax and enjoy the beauties of nature - blue skies, fluffy white clouds, warm sunshine, a babbling brook or the sound of the sea. You can sit under a tree or lie on the beach or by the pool, or dip into a cool stream with a waterfall. Only your imagination limits the places you can go, the things you can see and the sounds that you hear.

Once you have transported yourself by the power of your mind, you can begin to relax. You can play music or nature sounds in the background on a CD if that helps or use a guided visualisation, meditation or self hypnosis track. You can even be joined by angels or holy beings as you choose.

You can take your favourite imaginary setting with you any place you like and use it to calm you any time you have a few moments to relax. Make visualisation a regular part of your stress management strategies toolbox. Have fun dreaming up new places to relax. Combine this with some deep breathing and you should soon be feeling calmer and more peaceful.

Laughter has been shown to have an effect on stress relief and healing. It reduces stress hormones and increases the amount of endorphins. in your body. Whether it's a night out with your mates or watching your favourite comedy on TV or DVD, laughter has the power to help keep us healthy and sane. So, no excuses needed, start seeing the hilarious side of your life and learning how to have fun.

It can be hard for many people to keep positive thinking going over any length of time, but how we feel by default is mainly down to our bad mental habits. If you are used to being in a negative frame of mind, then this is going to be hard to shake off without a good deal of effort on your part. However, the longest journey starts with one small step. Unless you are willing to give it a try, you're not going to get there.

So just do your best to stay positive and happy. This has to be a conscious decision on your part to keep on trying no matter how often you fail. You can use other stress management strategies to lift your mood when you start to slip, such as music that makes you feel good, positive affirmations, pets and exercise. You could try keeping a mood diary, writing down how you feel throughout the day. It is also helpful, at the end of every day, to think about what went well and the things that you are grateful for.

A good night's sleep is essential if you want to be in the best possible frame of mind to deal with stress. Sleep allows the mind to rest and the body to repair itself. When you feel relaxed and refreshed after a good night's sleep, you feel better able to cope with what the day brings you, good and bad.

Stress can affect the amount of sleep you get, which in turn hampers your brain's ability to deal with it. In one study, chronic insomniacs were shown to secrete high levels of the hormone Cortisol, which is sometimes called the "stress hormone" because it is also secreted during the fight or flight response. This can be useful in some situations but harmful if this response is activated regularly and Cortisol levels are not allowed to return to normal levels in between.

Some tips for getting a better night's sleep are:

Avoid caffeine and other stimulants, the later you have these before going to bed, the less well you will sleep.

Avoid alcohol. You may think that you sleep better after alcohol but it will be a poor quality sleep.

Don't get over stimulated before you go to bed e.g. through television, computer games.

Try a relaxing activity instead or one that makes you drowsy such as reading.

Have a regular bedtime routine, try to go to bed at the same time each night and get up at the same time each morning.

Have a calming drink such as a cup of cocoa or camomile tea before bed.

Have a relaxing bath before you go to bed.

Try a relaxation CD or meditation track to help relax your body whilst in bed.

Don't panic if you can't sleep. The more you worry, the less you will sleep. Try to enjoy the peace and relaxation instead.

Try to deal with any specific problems so you are not tossing and turning on them.

A regular physical exercise program can be invaluable at helping you to combat stress. Physical exertion helps you to release the tension in your body, as well as producing endorphins which are beneficial to good mood. Exercise helps to clear the mind as well as releasing negative emotions. Your lung capacity increases with aerobic exercise and blood circulates more quickly round the body, carrying oxygen to the brain. When you are "in the zone" you often get insights and solutions to problems.

Outdoor exercise is particularly good as it also gives you the benefit of fresh air and perhaps great scenery. You should aim to exercise at least 3 times per week for 30 minutes if you are in good health. If not, consult your doctor and ask for help in coming up with something you can do. It's not just jogging, there is surely a form of exercise for everyone to enjoy. How about some of the following:

Running, walking, yoga, skiing, skating, swimming, aerobics, aqua aerobics, bowling, sailing, sex, cleaning, skipping, gardening and many more ...

If you're working all hours, then the chances are that you are going to be stressed. You need to find ways to slot in regular breaks and have time out on a regular basis. This is needed by both your body and mind and, if you skip this, you may think that you are getting more done, but the chances are that you won't be doing it as effectively, and therefore, you won't achieve as much. It really does make sense to take a break and allow yourself to relax. Besides, how else are you going to fit in any of your stress management strategies if you don't?

Take some time out for relaxation, meditation, exercise, laughter, friends and family, pure enjoyment, fulfilment, a soak in the bath, your favourite TV programme or whatever else takes your fancy. Make an hour a day to do something for you. Enjoy the fact that it is good for you and you deserve it!

The things that we worry about often cause us major stress and sleepless nights. But most of the things we worry about do not happen. Instead of worrying and getting stressed, do what you can to take control of your life. Make a list of the stress management strategies that you intend to use.

Work out what stresses you and change your perception of it. See it as a challenge instead of a hassle. Combat your bad mental habits and try to think positively. Use some ideas from other sections on this lens to help. Take constructive action to change things. If there's nothing you can do, then accept. Come to terms with it. Worrying is not going to help.

Don't allow yourself to be a victim. Decide what you want in your life and go for it. If you don't like your job then you can change it. If you're not happy with your partner then change your relationship. You may need to put together a plan of action and carry it out. It may even take some time, but you can do it.

Start managing your time better. Say no to people if they try to put on you. Take small steps towards achieving your hopes and dreams. This will increase your self esteem and confidence. And when you feel in control you will feel less stressed. Anything is possible if you believe that you are in control of your life.

You have probably already noticed that scents and fragances can have an effect on your mood. Aromatherapy uses essential oils for health purposes and mood enhancement. Certain fragrances are helpful with stress relief such as Lavender, Camomile and Ylang Ylang. However, this may be subjective and you should look for fragrances that make you feel great.

Some of the ways that you can use scented products to help relieve stress are as follows:

Bath oils, burning essential oils, massage oils, soaps and lotions, candles, scented pillows, room sprays, incense, perfumes. Choose something that makes you feel good and treat yourself regularly.

If you want to be happy in life, then you need to feel fulfilled. Fulfilled people are much less likely to suffer from stress. If you are not fulfilled in your work and you cannot change this, what is there in your life that fulfils you. If you don't have anything then find something. It could be your family, friends, your partner or a new hobby. Fulfilment doesn't have to be expensive - it could be music, laughter, fresh air and the beauty of nature or just enjoying your back garden. The important thing is to make sure that you have at least one thing in your life that provides you with purpose and fulfilment.