Taking regular exercise is one of the best ways to relieve stress, as it reduces the amount of adrenaline, a stress hormone, in the bloodstream. When we feel stressed, we produce much more adrenaline, and this increases heart rate, breath rate, blood pressure, stomach acid production and muscle tension. At the same time, it decreases digestion action, immune system function and sex drive. Just 30 minutes of cardiovascular activity, three times per week, should reduce adrenaline levels significantly. Regular exercise also promotes the production of beta-endorphines, another hormone, which is similar to morphine in structure and gives us a feeling of wellbeing.

Sleep is often one of the first aspects of our lives to become affected when we are stressed. Protecting the quality of our sleep is crucial to our health and happiness. If you have trouble falling asleep, wake frequently during the night or wake early and cannot get back to sleep, try these tips:

reduce caffeine intake, especially after 5pm.
reduce alcohol consumption.
take regular exercise.
use relaxation techniques.
treat your bedroom as a sanctuary - it is a place for relaxation and sleep.
have a wind-down ritual such as a warm, milky drink or a bath with aromatherapy oils

Relaxation techniques can be used during the workday, when you are feeling particularly tired, stressed or tense, before a presentation, interview or difficult telephone call or when you are having difficulty sleeping. The important thing is to find a technique that works for you and practice it. The more you practice, the more quickly and effective it will work for you!

Try any of the following:
Breathing exercises,
Progressive muscle relaxation
Stretching
Creative visualisation
Meditation
Alexander technique
Massage
Aromatherapy
Tai Chi
Yoga

The common threads that run through relaxation techniques is that they calm amd improve the breathing, relax the muscles, and clear the mind. It is highly recommended that anyone feeling the effects of stress practice at lease one relaxation technique every day. This can vary from a simple five minute break from work for breathing and stretching exercises to using meditation or massage.

Too little pressure does not give us the stimulation necessary to work to the best of our ability. We tend to underachieve, known as ‘hypostress’. Having the optimum amount of pressure to keep us happy and performingour best is called ‘eustress’. As pressure increases beyond our ability to cope, we can experience ‘hyperstress’, feeling out of control and beginning to experience symptoms of stress. Usually, we work harder to regain a sense of control, at the expense of our own health and happinness. Performance usually declines and relationships at home and work suffer. Eventually increased or sustained pressure cna lead to ‘distress’. Distress means that our functionality is impaired in some way. It can take many forms, such as clinical depression, nervous breakdown or physical illness.

Only a minority of people experience distress, but most go through periods of hyperstress. This is normal, as long as they are relatively short periods, after which we return to eustress. Keeping ourselves in eustress is a matter of having adequate coping strategies.