It is worth repeating that stress by itself is not good or bad. Often it is stress that motivates us to a higher level of creativity and performance. However, too much stress - DISTRESS - experienced over a long period of time has a negative effect on our health and effectiveness. Here are 3 action tips that have been demonstrated to be of help:

1. Relaxation Response - An action tip suggested by Dr. Benson regularly uses the mind and body to bring forth a state of deep rest and relaxation (e.g., decrease in heart rate, blood pressure, and muscle tension) and negates the physical and emotional responses to stress. 

Step 1: Pick a key word rooted in your belief system like shalom, Om etc. Or a neutral word like one or peace. You may also choose to focus on your breathing.

Step 2: Sit quietly in a comfortable position. Close your eyes. Relax your muscles.

Step 3: Breathe slowly and naturally, and start repeating your focus word as you exhale.

Step 4: Assume a passive attitude. When any distracting thoughts come to your mind gently return to the repetition.

Step 5: Continue for 10-20 minutes.

Step 6: Practice the technique at least once a day.

Eliciting the Relaxation Response on a daily basis prepares you to handle stresses more effectively.

*(Dr. Herbert Benson of the Mind/Body Clinic, Harvard Medical School, has extensively researched and demonstrated the effectiveness of the Relaxation Response to counter balance daily stresses. The Relaxation Response, elicited by meditation or focused repetition of the same word or sound, can cause the body to relax and promote healing. It is used worldwide for a wide range of stress-related disorders).

2. Breathe Deeply - An important action tip that can be practiced anytime, anywhere.  Sit back. Relax. Close your eyes. Take a D..E..E..P and complete breath, breathing in D..E..E..P..L..Y through your nose and pushing it in as much as you can to the lower part of your lungs while inflating the abdominal area. Hold it. Blow it out through your mouth while imagining that all your tension is being released.

Repeat this sequence 10 times and experience a wave of relaxation spread throughout your body.

For staying calm and relaxed most of us need to re-learn the art of deep abdominal breathing. Two simple techniques:

- Lie on your back and place your right hand on your stomach. Breathe deeply into your abdomen so that the hand rises when you inhale and falls when you exhale.

- While sitting or standing, place your right hand on your abdomen. Breathe deeply so that your right hand moves out when you inhale and moves in when you exhale, while your chest and ribs stay relatively still.

Deep abdominal breathing, practiced regularly, prepares you to handle stress effectively.

"Slow deep breathing is probably the single best anti-stress medicine we have. When you bring air down into the lower portion of the lungs, where oxygen exchange is most efficient, everything changes. Heart rate slows, blood pressure decreases, muscles relax, anxiety ceases and the mind calms," Dr. James S. Gordon, Director, Center for Mind-Body Medicine, Washington, D.C., as quoted in Readers Digest, December 2000.

3. Experience Deep Relaxation  : Take Time Out to Relax - An action tip to help you experience Deep Relaxation, a proven method for helping decrease physical tension and other signs of stress. Deep Relaxation has been shown to decrease high blood pressure and reduce headaches and low back pain.

Although relaxation is a common word and sounds easy enough, think of Deep Relaxation as a skill that requires practice, just like playing tennis or learning to swim. As a beginner, do not expect relaxation skills to calm you down when you're very tense. Once you get good at Deep Relaxation you'll be able to use it in all sorts of situations.

To get ready, pick a comfortable place that is fairly quiet and where you won't be disturbed. If you can, unplug your telephone and ask others to leave you alone for a few minutes. Make sure that you are warm enough and wearing comfortable clothes. This relaxation exercise can be done in a chair or a recliner, on the floor or on a bed. If you use the floor or bed, put a large pillow under your knees so that your legs are slightly bent.

Once you are comfortable and have given yourself time to settle down and proceed as directed. If your mind wanders, bring it back gently and continue with the audio relaxation exercise.

Deep Relaxation on a regular basis prepares you to handle stress more effectively.