Symptoms of stress or anxiety may include irritability, low mood, excessive worrry, sleep disturbance, muscle tension, difficulty concentrating, feeling overwhelmed or on edge, restlessness, and tiring easily. There are many different ways to reduce stress or anxiety, including exercise, biofeedback, massage, meditation, progressive muscle relaxation, yoga and soothing music. Choose the method or tools that you find you enjoy, and that work for you. If symptoms are severe or persist, consultation with your GP is recommended.

Exercise can decrease stress hormones like cortisol, and increase endorphins, your body's feel-good chemicals, giving your mood a natural boost. Research has shown that even just 15 minutes of exercise can improve your emotional well-being. Taking time out for a brisk walk, dancing around the house, aerobics, kicking the ball around or a visit to the gym can do wonders for reducing tension and improving mood.

Yoga is a fantastic stress relieving practice. The combination of focused breathing, movement, body stretches, and sometimes meditation, paves the way for acheiving deep levels of relaxation. Yoga can help reduce muscle tension, calm a racing mind and bring about a feeling of peace and calm.

Massage can be beneficial for reducing tension and relieving stress. It also feels good! Why not treat yourself to a professional massage? Or perhaps take a massage course with a friend and exchange weekly shoulder rubs? You can have a massage whenever you like with home or portable massage tools.

Addressing the cause of long-term stress and anxiety is also really important. Do you feel that there are not enough hours in the day? Do you expect too much of yourself? Reviewing your priorities, delegating, being easier on yourself, and regularly taking time out can make a real difference to your stress levels. Depending on your circumstances and the sources of your stress, one or more of the following may help:
* Assertiveness training
* Counselling
* Cognitive-behavioural therapy
* Time management training
* The Relaxation and Stress Reduction Workbook (see our Stress Management category page for details)
* Reviewing priorities
* Making a commitment to include regular relaxation periods in your week

Feeling physically tense? For quick relaxation, try the following:
* Raise your shoulders up towards your ears, hold for a count of 5 and then release them. Repeat 4 times.
* Relax your jaw, your teeth and lips slightly apart
* Take some slow, deep, even breaths (more on this next week!)

This website is updated regularly with tips for stress management and relaxation. Bookmark this page to learn new techniques each week for bringing tranquility into your life.

Calm wishes

Tranquil Living
For a healthier and happier you!