Did you know that seventy-five percent of our visits to the doctor are for stress-related ailments?

Most of us have felt “stressed out” at one time or another. Chronic stress can take a toll on your career, your quality of life, and your body. It weakens your immune system and makes you more susceptible to colds and the flu. Chronic stress doubles your risk for a heart attack and increases your likelihood of developing serious illnesses like diabetes and cancer.

The good news is there are strategies you can use to better manage your stress to live healthier and happier and be more productive. The National Mental Health Association (NMHA) provides the following tips for managing your stress and recommends that you try and apply them daily:

• Treat your body right. Eating right and exercising will increase your tolerance to stress.
• Get enough sleep. Sleep is vital to good health and mental and emotional well-being. It increases your ability to concentrate and reduces your risk for making mistakes.
• Set realistic goals. Do what’s possible and carry on.
• Set and re-set your priorities. Take care of important and difficult tasks first and eliminate unessential tasks.
• Take one task at a time. Divide large projects into smaller tasks, and make “to do” lists.
• Take five. Taking a short break can help slow down your mind long enough to improve your ability to deal with stress later.
• Learn to relax and meditate. Studies show that just 10 to 20 minutes of quiet reflection or meditation a day can bring relief from chronic stress and increase your tolerance to it.
• Give yourself a break. No one is perfect. Striving to be the best in everything will lead to worry, anxiety, and failure.
• Learn to say “no.” Slow down and be honest about what you can comfortably do.
• Be flexible. Make allowances for other people’s opinions and be prepared to compromise.
• Avoid excessive competition. Excessive competition can be dangerous emotionally and physically—not to mention damaging to your job.
• Go easy on criticism. You may expect too much of yourself or others. Try not to feel let down or frustrated when your expectations aren’t met.
• Manage you anger. Retreat before you lose control. Allow time for you both to cool down. You’ll both be better equipped to handle the problem constructively later.
• Be honest with colleagues. Make it plain you feel you’re in a bind. Chances are others feel the same. Don’t just complain—make practical suggestions for improvement.
• Talk it out with a loved one. Talking it out can help you.

For additional resources and assistance in managing your stress, contact your employer-sponsored mental health or employee assistance program, your primary care provider or religious leader, your local Mental Health Association, or the NMHA Resource Center at (800) 969-6642. Also visit the NMHA website at www.nmha.org for fact sheets and referrals

Sources: Mind Your Health Series, “Mind Your Stress—On the Job,” National Mental Health Association, www.nmha.org; The Better Sleep Council, www.bettersleep.org.