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Do you know that stress is just a product of your mind. The only problem is it effects your whole body including your stomach, heart, muscles, and all the way to your toes.

When you are under stress, your body releases many chemicals, one of which is cortisol, an immune-suppressing hormone. The more cortisol is produced, the weaker your immune system becomes. When this happens you become susceptible to illness.

Some of the common symptoms of stress include migraine headaches, sleep disorders, backaches, skin rashes, fatigue, irritability, headache, depression, worry, mood swings, chest pain, anxiety, upset stomach, ulcers, and high blood pressure.

By learning about stress and how you can control it will help you reduce stress and help to improve your health and well-being.

Control Stress Now

You can't avoid all stress. Some may be actually good for you. The important key here is to control stress so it does not become unhealthy.

The following steps can help you to deal with and control stress:

* You have to acknowledge or realize the signs.

When you become aware of the signs, you can get a better handle on them and reduce them before they get out of hand.

* Notice when you're most vulnerable and prepare yourself.

At what time are you most affected by stress? In the morning? In the evening? In summer?

* Exercise.

Experts believe that working out in some capacity -walking, swimming, running, jogging, weight-lifting, etc can release frustrations while producing endorphins, brain chemicals that counteract stress.

* Eat correctly.

You must eat a balanced diet. This will help to stabilize your mood.

* Communicate.

It is so important to communicate with friends and family. By doing so you are "getting it off your chest" as it were. This greatly relieves build-up stress.

* Enjoy a hobby.

Don't be a workaholic. Enjoy some pleasurable time doing other pursuits. Do something relaxing like a hobby. This will help take you away from your problems.

* Learn to relax.

There are many techniques to help you relax. My Native American grandfather taught me certain mind-control techniques - one of which is meditation. You can also use creative imagery, visualization, deep-breathing exercises, yoga, and listening to relaxation tapes to help you relax.

Here is a 5-step technique I use which combines meditation, visualization, deep-breathing, and relaxation, all at the same time.

Just do the following:

* Take a few deep breaths

* Relax the body until it is almost limp

* Clear the mind completely

Now vision a blue-framed mirror standing in front of you. Inside that mirror, picture yourself with the worst problem or situation you want. If you are trying to get rid of a bad habit, picture that bad habit as a beast next to you. If it is a lack of money, picture an empty bank account. If you have negative emotions or mental problems you don't want to deal with, picture these as creatures you can't stand, whether they be insects, or animals. Whatever stress you are feeling, and you want to rid yourself of it, picture it as something bad or evil.

Now, take a sledgehammer and break that mirror to pieces. Picture your right hand grabbing the frame and moving the mirror to your right. That will represent your past.

Now picture a large white-framed mirror in front of you. In this mirror you will picture yourself with whatever you want to accomplish in life. If you want more money, picture your wallet full of $100 dollar bills, or look at your bank statement and see the balance read $1,569,256 or what figure you want it to be. If you have a bad habit and want to replace it with a good habit, picture your good habit as a beautiful woman standing next to you (for you ladies, a handsome man), or whatever image you want it to portray. If you want to be happy, joyful, and have less stress in your life, picture being in a paradise with your loved one next to you. Then, take the image and move it to your left. That will be your immediate future.

If you do this 15 minutes everyday, you will find your stress levels decreasing dramatically within a very short period of time.

* Set limits for yourself.

Don't get involved in anything that will produce undo or unnecessary stress. Learn to say no.

* Get plenty of sleep.

In order to get the best sleep possible, try to go to bed and wake up at the same time every day. By not doing this you are putting your body through unnecessary changes. Believe it or not, your body functions like a clock. It keeps track of when you do things like sleep. Keep it consistent and you will find your body will work for you not against you.

* Stop the caffeine.

Caffeine can add to your anxiety, making you feel even more stressed.

* Don't consume alcohol and drugs.

Stay away from alcohol and drugs. They only mask the symptoms and can only damage the body in the long run.

* Learn something new.

Learning something new is always exciting to me. I look forward to reading a new book, or conversing with someone on a certain topic. It's fun. Take it upon yourself to learn something new today. You'll be glad you did.

* Take a breath.

When under stress, you breathe more shallowly. Relax the body by taking belly breathing. You will find yourself relaxing in seconds.

To do this:

Breathe through your nose (unless you have a cold and have to breathe through your mouth). Concentrate on making your abdomen move out as you inhale and in as you exhale.

Taking care of serious stress

Of course, there is stress that is harder to eliminate that the above steps won't cure. When faced with more serious stress - death in the family, loss of a job, or life-threatening illness, the following steps will help you to cope:

* Try to avoid changing the unnecessary things in your life.

Reserve your energy to deal with the stressor at hand. Try your best to stabilize your work and home life while working out your major problem.

* Clear your mind.

When you are under stress, your mind can make things worst by the way you think. The body can't tell the difference between fact and fiction. It only responds with a heightened physical response.

* Stay in the present.

Don't concern yourself with the future. That has it's own anxieties. Keep focus on the present by paying attention to your breathing, a sound, a repetitive movement or meditation, as described earlier.

* Face the stressor head on.

Don't resist the stressor by ignoring it. Instead, evaluation the seriousness of the problem without blowing it all out of proportion. Another way to help yourself is by talking with others. Perhaps someone has already gone through what you are now facing. They can give you advice that could help.

* How are you coping?

If there is one thing that fights stress and that is confidence. The more you beat stress the more confident you will become. Review all successes you've had with past stress-related situations. Recall the steps you took to alleviate the stress and reapply it now.

* Get with the program.

Take action now. Commit yourself to take a course of action that will help you deal with the stressor. You may not realize this but action is a powerful stress-reducer. Research has proven that action lowers its production of epinephrine that causes stress.

* Again, take time to relax.

This cannot be stressed (no pun intended) enough. You need to learn the art of relaxation. Take some time every day, at least once, to practice relaxation techniques. Stop to listen to soothing music. Talk a walk. Do some gardening. Read a book, or do some exercising. Do something constructive with your time that will help you to relax.

Life is full of stress and stress-related factors. There is no need for you to add to it. If you learn and practice the techniques described above, you will find your body will react to it and your stress, whatever it may be, will be dramatically reduced in a short time.

Don't forget the most important part - take time for yourself. Give yourself permission to take time out of your rudimentary way of life, your stress-related way of life, and relax. Just relax. It will do your body and health a world of good and you will live long and prosper.

Harry Husted is a freelance writer and author.  His writing projects include ghostwriting, copywriting, web site content, and DTP.  His credits include articles for Internet Day, Internet World, Advertising Today, Advertising Age, L-Advertising, and a host of others. Harry is also an author of three books, Learn How to Repair Computers: Get Certified in 15 Weeks, How to Write Your Way to Millions, and How to Find and Start a Legitimate Home Business. He can be reached by sending email to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or visit his site at www.creatingwords.com

This article is copyright (c) 2002 by Harry Husted, and may be reprinted in it's entirety as long as this byline and copyright statement is included.