Stress is a fact of life. A little stress can make you feel energized, but constant stress can take a toll on your physical and mental health. Poorly managed stress is a factor in chronic health problems including high blood pressure, heart disease and diabetes.

Taking steps to manage the stressors in your life could help you live longer, healthier and happier. Get started on the road to relaxation by following just a few of the tips below.

Journal Away Your Stress

Your first step is to be aware of what’s causing you so much anxiety. Track stressors in a journal by identifying the activities or people that cause you the most agitation. Once you’ve identified these stimuli, see if you can alter or avoid these situations.

It can also be helpful to use your journal to plan your daily activities – including work, commuting, family time, chores, relaxation and sleep. Look carefully at your daily schedule and decide if there are activities that can be dropped or trimmed back. Once you’ve reduced the time you spend on stressful activities, you’ll be able to find a little more time for the things you enjoy!

Healthy Eating

Eating on the run can wear you down and stress you out. And the more stress you’re under, the more likely you are to make poor eating choices. Regular, healthy meals will help keep you on an even keel. Some foods are especially good for stress relief:

• All carbohydrates prompt the brain to make serotonin, the feel-good chemical. Choose whole grains. They’re high in complex carbs, which help stabilize blood sugar and make you feel more balanced.
• Fruits and veggies are loaded with potassium that helps regulate blood pressure.
• Omega-3 fatty acids, found in fish such as trout and salmon, can prevent surges in stress hormones and help protect against heart disease.
• Munching on carrots or celery sticks helps release tension in your jaw.

Be Active

Scientists have found that regular exercise decreases tension, elevates mood and improves sleep. Just five minutes of aerobic exercise can begin to stimulate these anti-anxiety effects. Try taking a brisk walk or a quick bike ride to help you relax.

Laughter is the Best Medicine

Laughter is a powerful stress reliever. Though it can be difficult, try to look for the humor in stressful situations. A good laugh will boost your blood circulation, relax your muscles, lower your blood pressure and ease mental tension.

Talk

When laughing it out doesn’t help to relieve your tension, taking solace in family and friends can be equally good medicine. Daily conversation, regular social events and occasional sharing of deep feelings can reduce stress quite nicely.

Get Help

If your stress level rises and feels unmanageable, it may lead to more serious health issues. If this happens to you, it’s important to remember you don’t have to handle it alone. Talk to your doctor about options, or search online for community resources.

There’s no way to make stress disappear from your life. But with practice, you can learn to manage your stress level and improve your ability to cope.