Take positive steps to learn how to deal with stress and make a significant difference in your blood pressure and overall health!

You cannot avoid all stress without completely dropping out of society and becoming a monk. Effectively, new responses need to be learned, so that the fight-or-flight adrenaline surge is not automatically engaged at the first sign of trouble. Various stress management programs have begun to show success in how to deal with stress.

After you've identified the cause of stress in your life, the next step is to learn techniques that can show you how to deal with stress. There are many methods you can use to manage stress. Some of which you can learn yourself, while others may need the guidance of a trained therapist.

Some common coping techniques include:

Eat and drink sensibly. Abusing alcohol and food may seem to reduce stress, but it actually adds to it.

Assert yourself. You do not have to meet others' expectations or demands. It's OK to say "no."

Stop smoking . Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms.

Exercise regularly . Aerobic exercise has been shown to release endorphins that help you feel better and maintain a positive attitude.

Relax every day. Relaxation is an active process involving techniques that calm your body and mind.

Take responsibility. Control what you can and leave behind what you cannot control.

Reduce causes of stress. Effective time-management skills involve asking for help when appropriate, setting priorities, pacing yourself and taking time out for yourself.

Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is.

Set realistic goals and expectations. It's OK, and healthy, to realize you cannot be 100% successful at everything all at once.

Sell yourself to yourself. When you are feeling overwhelmed, remind yourself of what you do well.

Get enough rest. Even with proper diet and exercise, you can't fight stress effectively without rest. You need time to recover from exercise and stressful events.

What can be done about emotional stress?

People with Type A personalities (time-sensitive, impatient, chronic sense of urgency, tendency toward hostility, competitive) are at higher risk for coronary artery disease than people with Type B personalities (patient, low-key, non-competitive).

That is, given the same stressful circumstances, some will react with frustration and anger, the rush of adrenaline and the fight-or-flight mode, and some will react calmly.

Stress management programs often consist of breathing exercises, stretching exercises, Yoga, meditation, and/or massage. There are possibly several helpful methods, but they all seek the same goal – to moderate the adrenaline response to minor stress.

How Can You Keep a Positive Attitude?

A positive attitude and self-esteem are good protection against stress because they help you view stress as a challenge rather than a problem. A positive attitude keeps you in control when there are unavoidable adjustment in your life.

A positive attitude means saying to yourself there are things you can do and acknowledging that sometimes there's nothing you can do.

How Can You Learn How to Relax?

In order to cope with stress, you need to learn how to relax. Relaxing is a learned skill -- it takes dedication and practice. Relaxation is more than sitting back and being quiet.

True relaxation requires becoming sensitive to your basic needs for peace, self-awareness and thoughtful reflection. The test is being willing to meet these needs rather than dismissing them.

There are a number of methods you can use to relax, including:

Deep breathing Visualize a spot just below your navel. Breathe into that spot, filling your stomach with air. Let the air fill you from the abdomen up, then let it out, like deflating a balloon. With every long, slow exhalation, you should feel more relaxed.

Progressive muscle relaxation Focus your thoughts to yourself and your breathing. Take a few deep breaths, exhaling gradually. Mentally scan your body. Become aware of areas that feel tense or restricted. Quickly loosen up these areas. Let go of as much tension as you can.

Rotate your head in a smooth, circular motion once or twice. Move your shoulders forward and backward a number of times. Let all of your muscles totally relax. Remember a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel relaxed.

Mental imagery relaxation Or directed imagery, is a verified form of focused relaxation that helps create harmony between the mind and body. Guided imagery teaches you in creating serene, peaceful images in your mind -- a "mental escape."

Relax to music Unite relaxation training with your preferred music. Go for the type of music that elevates your mood or that you discover comforting or calming.

Biofeedback Biofeedback assists you in understanding stress-reduction skills by using a range of devices to measure temperature, heart rate, muscle tension and other critical signs as you try to relax.

Once you find a relaxation method that works for you, observe it every day for at least 30 minutes. Taking the time to practice simple relaxation techniques gives you the ability to calm down and get organized for life's next challenge.

Can What You Eat Help Fight Stress?

Your body is able to fight stress better when you take the time to eat well-balanced meals. Eat a mixture of foods daily, including lean meats, fish or poultry, whole grain breads and cereals, fruits and vegetables and low-fat dairy products.

About 55%-60% of your daily eating of calories should come from carbohydrates, no more than 25%-30% of your caloric intake should come from fat and 10%-15% should come from protein.

What if You Have Trouble Sleeping?

If you cannot sleep, try these tips:

Start a regular sleep timetable. Go to bed and get up at the same time every day.

Make sure your bed and surroundings are comfortable.

Keep your bedroom dark and quiet.

Use your bedroom for sleeping only; don't work or watch TV in your bedroom.

Avoid napping too much during the day unless of course your job requires working shifts.

If you feel tense or anxious, talk to your spouse, partner or a trusted friend.

Listen to soothing music.

Do NOT take sleeping pills. Talk to your doctor before taking any sleeping aid.

Take diuretics or "water pills" earlier, if possible, so you don't have to get up in the middle of the night to use the bathroom.

If you can't sleep, get up and do something relaxing until you feel tired.

Stay away from caffeine.