Tension-taming techniques: getting a handle on life's daily stresses.

An increasing number of people are experiencing the physical and emotional impact of stress on their lives. Unmanaged stress over a prolonged period of time not only can wear you down but can contribute to several physical problems, including heart disease, ulcers, bowel disorders, asthma attacks, backaches, chest pain-even colds and flu. Emotionally, stress can leave you feeling depressed, weary, and without much energy.

However, there is good news even a little effort in stress reduction can make a big difference. Nancy Frasure-Smith Ph.D., conducted a study of the effects of stress reduction on heart-disease patients in Montreal, Quebec, and discovered that patients who were given tips on reducing stress were only half as likely to die from cardiac problems as patients who did not get such help. Here are some tension tamers to help you get a handle on stress.

Respond Promptly and Positively to Stress Symptoms

View stress signals such as headaches, insomnia, appetite disorder, etc. as a "gift" from your body that is trying to tell you something important. Rather than ignoring stress symptoms or just living with them, let the signals motivate you to take action.

Consider the experience of Susan, a 28-year-old recent law school graduate "Starting up my own law practice was extremely stressful. Although I was constantly exhausted, I couldn't get a decent night's sleep. I was irritable, getting headaches almost daily and unable to enjoy eating. Amazingly, my solution was a simple one I began to walk for 45 minutes every day during lunchtime. I found walking helped me relax, cleared my mind for the afternoon, and invigorated my appetite."

Of course, not every stressful condition can be resolved so quickly. However, when stress strikes, make an assessment of the stressful forces that you can change, and take appropriate steps.

Anchor Your Troubled Heart in God

"Faith draws the poison from every grief, takes the sting from every loss, and quenches the fire of every pain," writes Josiah Gilbert Holland. When stresses build and anxieties grow, anchor or exercise your faith in God and the promises of Scripture. Remind yourself that God is with you constantly; that God's presence brings peace, calmness, and tranquility into your life.

After meditating upon some favorite biblical passages, pray quietly and confidently, asking God to bring serenity and stability into your life. Don't hesitate to ask for strength to deal with life's issues. Invite a friend to pray for you as well, and let these words of Jesus guide you "If two of you on earth agree about anything you ask for, it will be done for you by my Father in heaven. For where two or three come together in my name, there am I with them (Matthew 18 19, 20, NIV).

Count Your Blessings

Much anxiety, tension and stress can be reduced considerably when .. people take stock of what is good in their lives and express gratitude. Counting blessings is the technique used by Dr. David Sobel, a busy California physician. He says the past few years of his life have been characterized by great tension.

"A tragic death struck my family.... I I've had book deadlines, job hassles, and other work-related headaches," Sobel says. "If I tell myself life is a series of endless problems, I get depressed and increase my risk of stress-related illness. But if I remember that my wife and I are healthy, that we have a good marriage and a wonderful son, and that--yes--we have the same kinds of problems everyone has, I'm better able to cope."

Tap Into the Therapy of Humor

Humor and stress are mutually exclusive. It is virtually impossible to feel anxious and laugh at the same moment. Easing stress means tapping into the therapy of humor and taking life a little less seriously.

A good example is Charles Osgood, radio and television commentator. Recently he replaced retiring Charles Kuralt as host of CBS News Sunday Morning program. People continue to mistake Osgood for Kuralt. Once when Osgood was the special guest at a chamber of commerce meeting in Texas, the man giving the invocation asked God to bless everyone at the luncheon, especially their guest, Charles Kuralt. Rather than being embarrassed or upset, Osgood was highly amused by the mistake. "I stood up and told the fellow that when I got back to New York, I'd tell Kuralt, and how touched he'd be to know they prayed for him in Texas for no apparent reason," Osgood said.

Plan a Good Day Every Day

Unfortunately, when stress strikes, it becomes hard, if not impossible, to look ahead with joy. The most effective way to break that kind of negative mind-set is to approach each day in a positive, upbeat, hopeful, optimistic way. Wolf J. Rinke, Ph.D., a management consultant and adjunct associate professor at Johns Hopkins University, Baltimore, Maryland, says "If you don't automatically feel upbeat, look around and find something to feel good about. Start out each day in a positive way." In order to have more positive days, Dr. Rinke suggests the following

* Allow yourself enough time to prepare for the day's activities at a civilized pace. Don't get up at the last possible moment.

* Think about the positive things you expect to accomplish today. Don't listen to news of the world's problems or worry about your own problems while you are dressing.

* Eat a healthy breakfast. Don't drug yourself with coffee or cigarettes.

* Discuss your plans for the day with your partner. Don't bury your face in the newspaper.

* Each day find some positive feature about your partner and compliment him/her on it.

* As you go about your day's activities, always expect the best.

Play for the Fun of It

Daily life should not be limited to chores, duties, and responsibilities. Make time to play and experience pleasure. "A person in midlife transition can be addicted to work and feel guilty about playing," says Neil Fiore, Ph.D., a psychologist in Berkeley, California. "If he isn't producing, he feels he is doing nothing. In fact, studies have shown that peak performers take more than the average number of holidays--at least six weeks a year."

Hit the Hay

The best method for reducing tension may be as simple as getting more sleep nightly. Recently 1 250 adults responded to a survey that revealed that six out of 10 people say they feel great stress at least once a week. Nineteen percent feel great stress almost daily, 15 percent several days a week, and 27 percent once or twice a week. Only 10 percent said they never felt stressed. Interestingly, the survey showed that adults who sleep for six or fewer hours each night are significantly more likely than those who get more sleep to feel great stress every day. Among those who sleep less, 43 percent said they experienced great stress daily. In contrast, only 14 percent of adults who sleep seven to eight hours each night feel stress daily.

If You Need Help, Ask

"Chronic, unrelieved stress is probably the most severe threat to your immune system," says David S. McKinsey, M.D., codirector of epidemiology and infectious disease at the Research Medical Center, Kansas City, Missouri. "Along with depression, grief, and anxiety, stress can trigger chemical changes, stimulating the release of neuropeptide, which adversely affects the operation of your immune system."

Before stress becomes acute, ask for help. Confide in a friend, speak to a compassionate religious leader, consult a Christian counselor. Talking over your stresses will not only lighten the burden but will allow you to gain understanding and insight.

Here is a final piece of very good news concerning stress. Research suggests that the older we get, the better we handle stress. Margaret Gatz, Ph.D. a psychologist at the University of Southern California in Los Angeles, says that midlife is often a period of accelerated growth, renewal, and fulfillment for many people. "This makes tremendous sense," she says. "In midlife you are getting good at handling difficult situations that used to really throw you when you were younger."

RELATED ARTICLE: Common Signs and Symptoms of Stress

Unlike many other conditions, stress can be readily recognized. According to Paul J. Rosch, M.D., president of the American Institute of Stress in Yonkers, New York, the following are some of the most common stress symptoms:

* Frequent headaches, jaw clenching, or teeth grinding.

* Neckache, back pain, or muscle spasms.

* Frequent colds and infections.

* Rashes, itching, hives or unexplained allergy attacks.

* Chest pain, palpitations, or rapid pulse.

* Excess anxiety, worry, guilt, or nervousness.

* Depression or frequent mood swings.

* Insomnia or nightmares.

* Difficulty concentrating, forgetfulness, confusion.

* Feeling overloaded and overwhelmed.

* Sense of loneliness or worthlessness.

* Significant weight gain or loss without diet change.

* Nervous habits such as fidgeting or foot tapping.

* Reduced work efficiency or productivity.

* Constant tiredness, weakness, or fatigue.

* Social withdrawal and isolation.

* Lack of interest in appearance and punctuality.

Even a small combination of these signs could signal stress overload. To determine if these symptoms are caused by stress or other problems, first consult your physician. If there is no physical reason for the symptoms, consider seeing a therapist or psychologist who specializes in stress treatment.