Table of Contents

Introduction: Importance of Balance ........ 1

Identifying Chronic Stress ……………………. 4

Effects of Chronic Stress ……………………… 8

Effective Stress Management ……………... 15

101 Ways to Combat Stress …………………. 19

Final Thoughts ....................................... 48

Resources ............................................... 49

The Balancing Act

101 Ways to Combat Every day Stress

By Billy Teo (Dr)

http://billylingteo.com/BalAct

As my mission in life is to bring positive changes to as many lives as I can and to

help them (including YOU) eliminate stress from our lives, you’re welcomed to give

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Introduction: Importance of Balance

Stress, as you probably know, is the body’s response to a perceived threat,

or danger. The body reacts by going into fear, flight, fight mode, also

known as the stress response. The adrenals produce cortisol and

adrenaline. This puts the body

into a state of high alert: the

pupils dilate so they can

receive more light, and more

visual stimulation; the heart

rate increases; the breathing

becomes shallow; the blood is

diverted to the extremities for

movement; the digestive system shuts down.

We are faced with stress every day of our existence; yet it seems like

managing it is no easy task. We can feel the stress response kick in if we

are worried about work, about deadlines, or exams, or promotions, or

finances or mortgage payments, or even if we worry about what others

think about us!

Well, the truth is stress as a whole is not bad. Your stress response is what

helps you get through tough times and can save your life in a dire situation.

Stress can help us; it is a built-in defense system within the body that can

help avoid disaster, attack, accidents, and provides us with energy and

clarity of mind to get through deadlines, and chaotic situations.

However, when constant, pressures and demands of life leave the body in

a heightened and continuous state of arousal, it will take a real toll on our

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mind, body, and spirit. The constant elevated level of the stress hormone

cortisol is a result of chronic stress, which can cause serious health

complications. Chronic stress has been shown in studies to account for up

to 90% of all health problems!

Hence, it is important to balance your stress level to maintain a healthy

mind, body, and spirit.

Having grown up in Singapore, stress is unavoidable. Born in a typical

Asian family, I was taught the way to do well in life is to perform well

academically. So, I was exposed to stress since the age of 7. Whenever

examinations are nearing, my Dad will make sure that I finished preparing

for the next day’s paper before I could get to bed. If I was found falling

asleep, my Dad will try all ways to wake me up. This is pretty torturous to

my mind and sometimes I would end up having nightmares. I was lucky

that this was the only side effect from the stress I had!

If we feel worried about the way we look, act or appear to others, you can

guarantee that your stress response is being triggered. When life throws

you curveballs, or when life piles one challenge on top of another, your

stress response will kick in. One big stressor is anger: Anger is an

emotional stressor that can trigger heart attacks, arrhythmia, and even

death! Chronic stress causes fatigue, poor concentration, and irritability.

Studies have found that stress even affects our genes, turning on or off

genetic factors in our DNA that affect how much fat our bodies store, how

fast you age, to whether or not you will develop cancer.

Chronic stress has been found in studies to decrease your immunity,

negatively affect your memory and your emotions, lower bone density,

and increase pain levels. Other stress related problems include muscular

tension, skin problems such as rashes, eczema, or psoriasis, digestive and

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gut related issues and breathing problems such as asthmas or panic

attacks.

Knowing that consistent high stress level has such a major impact on our

health, it makes sense to know how to balance it well!

In the next section, I’ll elaborate more on chronic stress, how to identify

whether anyone you know is suffering from it and the effects of

unmanaged chronic stress.

Then I’ll show you some methods which I have gathered over the years

(some are tried and tested) that helped me survive constant stress from

my academic studies and emerged with a PhD in Chemistry. I hope they’ll

be useful to you to combat the every day stress!

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Identifying Chronic Stress

According to the Statistic Brain Research Institute, American Institute of

Stress, NY,

Physical Symptoms

• 51% reported fatigue

• 44% reported headaches

• 34% reported upset stomach

• 30% reported muscle tension

• 23% reported changes in appetite

• 17% reported teeth grinding

• 15% reported changes in sex drive

• 13% reported feeling dizzy

Psychological Symptoms Cited

• 50% reported irritability or anger

• 45% reported nervousness

• 45% reported lack of energy

• 35% reported feeling as though you could cry

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The American Institute of Stress reports the following as common

symptoms or signs of chronic stress.

Physical

• Frequent headaches

• Clenching of the jaw or jaw pain

• Teeth grinding

• Stammered speech or stuttering

• Trembling or shaking hands or lips

• Muscle spasms

• General Body aches

• Back pain

• Neck pain

• Shoulder tension and pain

• Dizziness and/or light-headedness

• Sweating

• Feeling flushed or blushing of the facial cheeks

• Sweaty and/or cold feet and/or hands

• Dry mouth

• Frequent illness, such as flu, colds, or infections

• Hives, skin rashes, itching

• Digestive problems

• Heartburn

• Stomach pain

• Nausea

• Diarrhea

• Constipation

• IBS

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• Labored or difficult breathing

• Chest pain, heart palpitations, rapid pulse

• Frequent urination not otherwise explained

• Exhaustion, fatigue and loss of energy

• Unexplained weight gain or loss

Psychological/Mind

• Panic attacks

• Anxiety

• Excessive worry

• Depression

• Loss of concentration

• Loss of focus

• Problems with learning and cognitive ability

• Racing thoughts

• Brain fog

• Forgetfulness and memory problems

• Difficulties with making decisions

• Overwhelm

• Burnout

Mood

• Restlessness

• Nervousness

• Nervous habits

• Nail biting

• Fidgeting

• Feet tapping

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• Angry outbursts

• Hostility

• Frequent bouts of frustration

• Mood swings

• Irritability

• Edginess

• Overreaction to petty annoyances

• Frequent crying spells

• Feelings of loneliness or worthlessness

Lifestyle And Habits

• Changes in appetite, with unexplained increases or decreases

• Binge eating or eating behind stress

• Poor sleep, including insomnia, and nightmares

• Fighting with people close to you

• Alienation from family and friends

• Obsessive or compulsive behavior

• Drugs

• Alcohol

• Gambling

• Impulsive shopping

• Smoking of cigarettes

• Loss of productivity at work

• Excessive defensiveness or suspiciousness

• Communication problems

• Social isolation and withdrawal

• Lack of sexual desire or interest

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Effects of Chronic Stress

The Body

Excessive stress has negative implications for the body, even though the

exact response differs from person to person. Regardless, even someone

who looks like they respond well under high stress will be subject to the ill

effects. These include:

• Decreased immunity as cortisol has a suppressing effect on the

immune system

• Adverse effects on blood pressure as the blood vessels fail to relax in

a timely manner

• Emotional disorders such as increased aggression, depression and

anxiety

• Changes to appetite; usually leading to binge eating and weight gain

• Decreased libido and male sexual dysfunction

Stress Eating

Many people engage in stress eating, which usually means overrating and

eating very unhealthy foods, fatty, sugary junk. This leads to obesity and

overweight problems that come with their own long list of health

repercussions, and psychological problems that fuel more stress and can

lead to depression.

Weight Gain and Obesity

Continuous elevated levels of cortisol can lead to weight gain, as cortisol

mobilizes triglycerides from storage and stores them as visceral fat cells,

and there you have that dreaded belly fat that is not only unsightly but is

another major health risk that can shorten your life span.

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Depressed Immunity

Since cortisol and adrenaline are inflammatory hormones that reduce

functions within the immune system, this increases risks of infections and

pathological diseases.

Hypertension

Constant stress often leads to hypertension, since an elevation in blood

pressure is a normal part of the stress response. Hypertension often leads

to heart problems, and can result in stroke and/or heart attack.

Gastrointestinal System

Chronic stress has adverse effects on the digestive system.

• Digestive Problems

• Reduced metabolism

• Decreased nutrient absorption

• IBS

• Ulcers

• Severe stomach pain

• Nausea

• Heartburn

• Acid reflux

Male Reproductive System

The American Stress Institute advises that chronic stress can affect

testosterone production, maturation, and sperm production. It can also

cause impotence and erectile dysfunction. The comprised immunity seen

with chronic stress can lead to infection of the testes, urethra, or prostate

that can lower production of testosterone and lead to erectile dysfunction.

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Female Reproductive System

Chronic stress can also affect the female reproductive system.

• Lower estradiol production

• Loss of sexual drive especially seen in women with overly

hectic and busy lives filled with demands that promote chronic

stress

• PMS symptoms may get worse or become more difficult to

deal with

• Irregular or absent periods

• Painful periods

• Increase in intensity and occurrence of menopausal hot

flashes

Metabolic Syndrome

One study, (Chronic stress at work and the metabolic syndrome:

prospective study, Chandola, et al) found that “there is a dose-response

relationship between exposure to work stressors over 14 years and risk of

the metabolic syndrome, independent of other relevant risk factors.”

The final results found that “employees with chronic work stress were

more than twice as likely to have metabolic syndrome as compared with

those subjects with without work stress (odds ratio adjusted for age and

employment grade 2.25, 95% confidence interval 1.31 to 3.85).”

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Blood Sugar Imbalance and Diabetes

The Mayo Clinic reports that continuous elevations of cortisol consistently

produce glucose that increases blood sugar levels and therefore greatly

increases risk factors for type 2 diabetes.

Respiratory System

The rapid breathing seen in the fight or flight response can result in panic

attacks, especially for those who are prone to them.

Deep Venous Thrombosis

One study found that (Chronic Stress Facilitates the Development of Deep

Venous Thrombosis, Dong, et al) stress increases risks for development of

cardiovascular diseases, which include deep venous thrombosis (DVT).

Musculoskeletal System

The American Psychological Association states, “When the body is

stressed, muscles tense up. Muscle tension is almost a reflex reaction to

stress — the body's way of guarding against injury and pain.”

Part of the fight or flight response to stress is the tensing of muscles which,

during chronic stress remain in a constant state of guardedness with

prolonged periods of tension, which could trigger other reactions within

the body and promote other stress-related disorders, such as migraines

and tension headaches that are linked to muscle tension of the neck, head

and shoulders.

Prolonged muscle tension and possible subsequent muscle atrophy from

a lack of physical activity, promote chronic, stress-related musculoskeletal

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conditions. Exercise and relaxation techniques that release stress-related

tension in the muscles help to prevent these pitfalls.

Skin Conditions

• Acne

• Eczema

• Skin rashes

Other Physical Effects

• Headaches

• Muscle tension or pain

• Insomnia

• Chest pain

• Fatigue and Exhaustion

• Joint pain

• Body aches and tightness (back, shoulders)

Mind and Mood

While chronic stress wreaks havoc in the body, it does just as much harm

to your mind.

• Anxiety

• Restlessness

• Mood Swings

• Lack of motivation

• Loss of focus and concentration

• Feeling overwhelmed

• Irritability or anger

• Sadness or depression

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Behavior

Behaviors that are often seen in those suffering from unmanaged chronic

stress include the following.

• Driving too fast

• Overeating or undereating

• Social withdrawal and isolation

• Angry outbursts

• Yelling at others

• Drug or alcohol abuse

• Violence or aggression

• Excessive gambling

• Tobacco use

• Exercising less often or not at all

• Irritability

• Nail biting

• Multi-tasking to get more done, which leads to more stress

• Sleeping too much

• Buy things you can’t afford

• Excessive crying

• Stay up all night worrying

• Self-criticize

• Isolate

• Stew in negativity and anger

• Take on commitments or responsibilities when you are

already overloaded

• Blame the self for not being able to “handle it”

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The Spirit

Unmanaged chronic stress can easily zap you of joy, inner peace, and

internal happiness. The constant influx of the rollercoaster ride that is so

representative of constant and chronic stress depletes your inner energy,

making you exhausted not only in body, but also in spirit.

Quality Of Life

With all the ramifications of chronic stress on mind, body, and spirit,

quality of life naturally deteriorates as well. It becomes more difficult to

find joy in your days, and many people simply mottle through until

eventually they collapse from exhaustion or burnout.

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Effective Stress Management

Research presented at the Western Psychological Association meeting

determined that 25% of general happiness depends on how well

individuals handle stress. The key to successful stress management is

having a plan in place, which includes understanding your stressors and

implementing tools that will prevent chronic stress from running rampant

and taking over your mind, body, and spirit.

Identifying Your Stressors: Step One In Effective Stress

Management

We have all experienced some type of stress in our lives, whether we’re

aware of it or not. Everyone’s experience with it will be different and there

will be a variety of reasons and causes for each individual.

While one inconvenience is minor to you, it may be enough to send your

friend running. This is why it’s important to understand your stressors.

The first step in managing your stress is understanding what it is that

triggers it.

The Categories

• Emotional - These internal stressors include anxieties and fears

that you may have and come with a variety of personality traits (like

pessimism, distrust, and perfectionism). These types of stressors are

unique to individuals and can distort how they perceive others.

• Work - We all experience pressure at work – from the pressures to

perform and meet deadlines, to working with irritating colleagues

and unpredictable bosses. Work can be a big cause of stress for many

of us.

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• Social - This includes interactions with friends, dating, social

engagements, and even speaking in public. Much like emotional

stressors, something that has no impact on you may strike your

friend hard and vice versa.

• Family - Family is great, but stress can stem from unruly children,

relationship problems, financial issues, and a whole host of other

reasons.

• Change - Any type of change can be enough to trigger stress – big

life moments like moving home, starting a new job, having children,

getting married or moving in with your partner are all exciting, but

stressful, situations.

• Decisions - Making an important decision might be easy for some,

but for you, it could be enough to trigger serious stress.

• Phobias - Genuine fears are enough to trigger stress especially if

you are afraid of flying but have to catch a flight.

• Chemical - This comes down to substance abuse – abusing

caffeine, alcohol, tranquilizers, nicotine, or any other type of

substance will only fuel stress.

• Disease - Disease stressors can stem from both short and long-

term health issues. The illness could cause the stress, triggered by

stress, or exacerbated by it.

• Physical - When you push your body too hard, it bites back. If you

work long hours, never get enough sleep and stuff your face with

unhealthy food options just to get by then this is a big stressor.

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• Environment - It could be that you live in an area with poor air

quality, it’s constantly loud, you have a lack of space, your home is

always too cold (or too hot), it’s difficult to rest and relax when you

can’t get comfortable. This is a major stressor for many people.

• Pain - Pain is aggravated by stress and it can lead to stress and it

doesn’t matter whether your pain is chronic or acute.

Identify Your Stressors

You can use the categories above and make notes of what types of stressors

you experience in your life. It’s more than likely you will be experiencing

issues in a few of the categories.

It’s very likely there are stressors you can get rid of – for example, are you

struggling to find time for leisure? What is it that’s standing in your way?

If it’s the housework is there any way for you to fit a housekeeper into your

budget (even if it’s just once a month). If you can’t afford one then maybe

review your budget to see where you could cut back – your time matters.

It’s often easier, though, to reduce the severity of stressors or learn how to

manage them. If you struggle to concentrate at work because someone in

the next cubicle can’t work without listening to classical music then buy

earplugs. It’s all about mitigating your stressors once you are aware of

them.

Do you constantly get caught in morning traffic on your way to work?

Consider an alternate route, a carpool, public transportation, or even

leaving earlier in the morning to beat the rush. You can enjoy a podcast,

book, or music before your workday starts and have alone time to prepare

yourself for the day ahead.

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You will find strength is learning how to cope with your stressors because

for the most part they cannot be eliminated.

You can’t control whether someone in the office brings tuna and boiled

eggs for lunch every day, nor can you change the behaviors of those around

you. You just have to do you.

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101 Ways to Combat Every day Stress

1) Deep Breathing

Allocate a few minutes each day to focus on your breathing, and breathe

deeply. Slowly inhale through your nose, feeling the breath start in your

abdomen and work its way to the top of your head. Reverse the process as

you exhale through your mouth. Repeat several times.

By doing deep breathing, your heart rate is slowed and blood pressure

lowered, thereby countering the effects of stress.

2) Take Time For You

Although you undoubtedly have a busy schedule with work, family and

other commitments, it is vital that

you take time for you (or being

alone time). You need downtime, to

recharge your batteries, refresh

yourself, and rejuvenate. You need

time for you to destress so that you

can continue giving to others.

3) Eat Well

An increase in green leafy and other

vegetables will automatically increase

your health, your resilience and

decrease your stress. Eat lean white

meat, oily fish, and healthy fats such

as avocado, sesame oil, and coconut

oil. Enjoy nuts, seeds, and berries.

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4) Exercise

Moderate aerobic exercise such as brisk walking for 30-40 minutes, 4- 5

times per week will help you destress. Your cardiovascular and circulatory

health will improve, muscles will strengthen, bone density will increase,

and you will release “happiness” endorphins.

Stretching can also be a good form of exercising. It helps to relieve muscle

tension, which in turns relieves stress.

5) Meditate

Taking time out to meditate every day, even if just for a few minutes, has

been shown in studies to decrease

stress and increase happiness. A

daily practice is the best way to

reap results.

If you wish to achieve a deep state

of meditation, you could check out

Jack Costa’s “The Depth Factor”

where he teaches how to eliminate mental chatter and restlessness so

that one can experience deep meditation in less time.

6) Be Mindful

Mindfulness is a form of meditation that can be done anytime, anywhere.

It involves being present to what is happening now, rather than

reminiscing about the past or worrying about the future. Notice your

different senses (colors, sounds, textures, tastes, scents) as a way to keep

you connected to the present moment.

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7) Practice Gratitude

Gratitude is like magic! The more you practice it, the happier and more

relaxed you feel. Try being thankful for one

hundred things every day! Really experience

the feeling of being grateful and you will

become more contented.

8) Think Positive

It’s not so much what happens to you in life

as how you respond to what is happening.

You can choose to see the glass as half empty

or half full. What will you choose?

9) Change Limiting Beliefs

Certain beliefs you hold may be holding you back in life. The good news

is, once you identify them, you can change them for more helpful beliefs.

Next time you catch yourself thinking a negative thought, just say, “I am

no longer subject to that belief. I choose ….” Then insert your new, more

empowering belief.

10) Let Go

Instead of trying to control everything, once you realize that ultimately,

nothing is under your control, then you can let go and relax. You may find

that when you do let go, things miraculously resolve themselves, all by

themselves!

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11) Try Yoga

Yoga is a practice with many benefits: It tones the muscles, increases

strength, and flexibility and prepares the mind for meditation, causing

both body and mind to relax.

12) Try Laughter Yoga

Laughter yoga makes you feel more

relaxed and happier: Even when you

fake laughing, your brain thinks the

laughter is real and understands it

must create happiness chemicals because you are acting happy. Therefore,

you become happier. Laughter yoga causes tensions to be released, mood

to be elevated and stress to dissipate.

13) Take Nature Walks

Nature walks have been shown to help relax both body and mind, causing

a greater sense of peace and tranquility to pervade the body. Being in the

fresh air with natural beauty is a balm for the soul.

14) Stay Connected With Friends

Human beings are social animals. Humans need to feel a sense of

belonging. Reaching out, calling a friend, or making a “friends,” date is a

wonderful way to help ease the burdens of your stressful day. You will

share problems, support one another, and laugh together.

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15) Do Something Meaningful

If you have a sense of purpose in life, and are able to make a productive or

meaningful contribution to society, your sense of self-worth will increase.

You will feel valued and competent and your resiliency will improve, as

you feel more positive about yourself and your role in society.

16) Put Yourself First

Putting yourself higher up in the pecking order is one of the healthiest

things you can do, and, “NO!” it’s not selfish! It’s better for you, and others

too!

17) Relax

There are so many ways you can learn to relax: A hot bath with Epsom

salts, relaxing your muscles one by one, lying down with your feet up

against the wall. When the body is relaxed, stress and tension melt away,

the parasympathetic nervous system takes over, and the body can heal.

18) Learn Visualization

Visualization can help you increase productivity or effectiveness and help

you reach your goals. Imagine a goal: Picture yourself as having reached

the goal already. Imagine in as much detail as

you can the positive outcome you desire. Science

shows that visualization causes you to act in

ways that increases your chances of achieving

your anticipated outcome.

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19) Nada Yoga

Nada yoga is a particular form of yoga that incorporates deep relaxation

with visualization and positive

self-talk. It is very beneficial in

releasing stress, changing self-

defeating beliefs and attaining

desired outcomes.

20) Get A Massage

Massage relaxes the muscles and the mind and induces a deep state of

relaxing. Different kinds of massage include, Swedish, aromatherapy, and

shiatsu.

Some good essential oils that gives calming effects include Lavender,

Rose, Ylang Ylang, and Frankincense.

21) Try Acupuncture

Acupuncture works by balancing the body’s energy system. Imbalance in

the energy system is believed to bring about a state of “dis-ease.” It causes

the recipient to feel deeply relaxed and is an excellent way to release stress.

22) Reflexology

According to the ancient art of reflexology, or therapeutic foot massage,

the soles of the feet contain a map of the body. By pressing different points

on the feet, the body’s energy system can be brought into balance. Very

relaxing and refreshing.

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23) Counselling

Sometimes it is good to talk to a professional. There will be times in your

life when talking to friends just isn’t working

for you. Talking to an impartial professional

can give you perspective, an unbiased point of

view and a reflection of your own thoughts

and feelings to help you gain clarity and

insight.

24) Psychotherapy

Psychotherapy can help you dig deep to heal

traumas from childhood, change limiting

beliefs and heal the body mind. It can help

you change your responses to stress for the better, by healing often

unconscious wounds.

25) Learn Good Sleep Tips

A good night’s sleep leaves you feeling refreshed and rejuvenated. Turn off

technology an hour before you put the lights out. Read a book to help you

fall asleep. Go to bed and wake up at the same time every day, including

weekends. Your body will appreciate the regular rhythm and will sleep

better for it.

26) Go On Vacation

Everybody deserves a vacation, and in fact, everybody needs a vacation.

“All work and no play makes Jack a dull boy,” is true for us all. Think of a

holiday as an essential part of your health regime, rather than as a luxury.

Plan one into your schedule each and every year.

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27) Spa Weekend

Try a mini-getaway to break up the routine, give your body a chance to

rest, and recuperate. A little pampering works wonders for the soul and

boosts your self-esteem, allowing the buildup of stress to dissipate.

28) Try Something new

Doing something completely new shakes you out of your boring old

routine and stimulates the brain. Doing something different will take you

out of yourself, help you gain new perspective, challenge you in a positive

way and meet your need for variety.

29) Change Your Routine

It is said that, “A change is as good as

a rest,” and how true that is. Being

stuck in a rut only helps cement the

stress in! Doing something out of the

ordinary can refresh you and help

recharge your batteries. Of course, there are studies to back this up, so, get

planning that new activity to change your routine!

30) Do What You Love

Expert Mihaly Csikszentmihalyi talks about the “psychology of optimal

experience,” that place where time ceases to exist, when you are so utterly

engaged with what you are doing that each moment seems effortless and

you feel energized, focused and filled with the enjoyment of the process of

the activity. When you are doing what you love, you can experience this

sense of flow.

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31) Do More Of What Works

When you find that place of flow, the trick is to find ways to feel it more

often. Figure out what brings you joy, and then go get more of it! For

example, it can be cooking your favorite food, or walking your dog, or even

just shouting your lungs out while facing the sea.

32) Have Fun

Life without fun is no life at all. If you are working all the time, chances

are you are not having enough fun. And if you are not having enough fun,

you will feel unhappy, stressed out, maybe even aggressive, according to

research. Having fun is a serious business!

33) Take Up A Hobby

Taking up a hobby is one way to have fun, engage the brain, experience

flow, stay present, find possible purpose and fulfilment, and enjoy

yourself. The list of hobbies is endless. What appeals to you? Maybe it’s

gardening, journal writing, knitting, or crochet, singing in a choir,

building treehouses or computers. Try different things and find an activity

that sticks. Then, stick with it. Hobbies can help you get into the place of

“flow” where time seems to stand still and you become completely

absorbed in what you are doing. Hobbies can give you a sense of

accomplishment and satisfaction, as well as causing your mind and body

to unwind.

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34) Get A Dog, Cat Or Goldfish

Studies have found that owning a pet can calm you down, and help you

relax, feel less alone and more connected. Having a pet can bring you a

sense of purpose. Stroking cats and

dogs brings about a feeling of calm,

as does watching a tank of fish.

35) Walk Away

One way to avoid being stressed is

to walk away from an escalating

situation. Rather than engage with someone who is volatile or hostile,

simply walk away. You can explain that you will connect with them when

they can feel calmer. Learning to discern when something is not serving

you is an art. Discovering that it is OK to set healthy limits for yourself can

work wonders for your stress levels.

36) Non-Violent Communication

This is a four-step process of communication created by Marshall

Rosenberg as a way of increasing the positive connections between people.

Focusing on feelings and needs, it uses empathy to engage with another,

to acknowledge and validate the other person’s feelings and in so doing

bring about solutions for greater peace and ease. You can read more about

non-violent communication at cnvc.org.

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37) Surround Yourself With Positive People

Do you feel drained by certain friends? It is time to ditch them. It sounds

cruel but you are doing yourself a

kindness by surrounding yourself with

positive, supportive, and encouraging

friends.

38) Progressive Muscle Relaxation

Lie down in a quiet place. Breathe. Clench our toes and feet as you breathe

in. On the out breath, let everything go. Work through all the muscle

groups in your body in this way, from toes to head.

39) Shiatsu

Japanese finger pressure is a relaxing and healing kind of massage, which

utilizes the 12 energy meridian lines

in the body. It is well known to be

relaxing and great for getting rid of

tension.

40) Naturopathy

A naturopath will look at the whole

person to determine advice, which can include diet, supplements,

vitamins, massage, or homeopathy. This can help with stress symptoms.

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41) Affirmations

Affirmations are present tense statements in the first person (“I”), which

help you change negative thinking to positive. Louise Hay and Shakti

Gawain are the “grandmothers” of affirmations.

Here’s some affirmations to help you get started:

“My mind is free of resistance and open to endless opportunities.”

“I recognize every new challenge as a new opportunity.”

“Something wonderful is happening to me today”

42) Positive Self-Talk

“I think I can, I think I can, I know I can”. Just like the “Little Train Who

Could,” when we talk positively to ourselves we can accomplish much

more than we thought we could.

43) Smile

When you raise the corners of your lips to a

smile, your brain is tricked into believing

you must be happy, and starts making

“happiness hormones” for you. So smile,

even if you don’t feel like it. It will make you

happy! Smiling also relaxes the muscles in

your face and helps you release tension that

way.

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44) Inner Smile Meditation

In this meditation, you imagine a benevolent being smiling down on you.

You send this positive, loving, smiling energy, all around your body. It

helps you relax and feel a warm glow of happiness on the inside of you.

45) Have Sex

Having sex is a great way to bust some of that stress. Studies show that it

helps you release tension and relax deeply. It aids deeper sleep. It helps

boost your immunity and it’s good cardio too!

46) Tantric Sex

Tantric sex an ancient Hindu practice that has been going for over 5,000

years, and means 'the weaving and expansion of energy'. It's a slow form

of sex which multiplies the above benefits by allowing you to prolong the

pleasurable period before orgasm. It trains you to slow down, relax, and

enjoy the ride! The buildup of sexual energy can be sent to areas of the

body for healing purposes.

47) Avoid Alcohol

Alcohol dehydrates you, corrodes your liver, and can create dependency,

not to mention make you act in terrible ways at times! If you want a less

stressful life, a sure-fire way is to get rid of alcohol.

48) Avoid Stimulants

Stimulants such as sugar, coffee, and amphetamines have been shown to

keep your adrenals overactive and your stress levels high. Your sleep will

suffer and you will experience fatigue, so you then take more stimulants

to stay alert and the cycle continues.

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49) Give Up Coffee

The experts tell us that coffee taxes the adrenals, and robs the body of

vitamin C, as well as dehydrating us. It can make you anxious and jittery,

and does nothing to alleviate stress. Cut it out gradually to avoid the

unpleasant withdrawal symptoms.

50) Chamomile Tea

By contrast chamomile teas helps you sleep by inducing a drowsy state of

well-being and relaxation. Sip a cup in

the early evening to help you get to

sleep.

51) Green Tea

Scientists have found that green tea is

loaded with antioxidants and lots of

nutrients. Even though green tea contains some caffeine, it will not give

you the jitters, and it has a compound in it, which reduces anxiety levels.

Some studies have found if you drink up to five cups of green tea per day,

you may reduce your stress levels, significantly, although studies that are

more conclusive are needed.

52) Supplements

Many supplements claim to reduce stress. These include magnesium, a

muscle relaxant, melatonin, to help you with sleep cycles, valerian for

anxiety and B-complex for improving mood.

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53) Homeopathy

Homeopathic medicine uses very minute traces of a medicine found in

nature, to treat “like with like.” It is recommended to seek a qualified and

experienced practitioner because it can

be very difficult to find the right remedy

if you are trying to treat yourself. For

acute and mild symptoms, this is okay.

54) Avoid Fried Foods

Fried foods are high in fat, calories, and salt and have been shown to

contribute to serious problems like heart disease and obesity. If you have

stress in your life, it is a good idea to avoid this type of greasy food.

55) Adjust Your Expectations

Does everything have to be perfect, and have to be done “Now”? Perhaps

you are setting impossibly high standards for yourself and others around

you. Life is messy and impossible to control. As soon as you learn to let go,

you will feel so much better. Lower your expectations and you will feel less

stressed.

56) Say “No”

Once you learn the art of saying, “NO,” you will be able to set much

healthier boundaries for yourself. You will be less likely to overload

yourself and you will feel empowered and capable. Perhaps surprisingly,

most people are able to receive a “No” with understanding and respect.

Try it and see!

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57) Express Your Feelings

Find a way to safely express yourself. Bottling up your feelings only

increases your stress and can lead to health problems. It is far better to

find a way to release your emotions.

58) Express Your Creativity

Whether it’s painting, dancing, writing, singing acting, poetry or a

combination of any of the above, being creative can leave you feeling

satisfied, accomplished, and complete.

59) Avoid Stressful People And Situations

Surrounding yourself with people of like-mind can be a great way to avoid

generating stress. If someone is aggravated, loud, or vexatious, it is a good

idea to avoid them if possible!

60) Be Flexible

Often we have a plan in our heads about the way things should go. Often,

life has a different idea. Things don’t always go according to plan. Being

able to bend like a willow tree, or go with the flow, is a skill worth

cultivating. Embrace unexpected change graciously.

61) Compromise

If you can’t win, compromise. It saves a lot of heartbreak. Just think to

yourself “How important is this issue? Do I want to be right, or kind?”

Sometimes, when my wife and I don’t agree on small issues, I would

normally be the one who comprises. Because I know there’s no harm to

doing it; she’s happy and I’m stress-free!

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62) Manage Your Time

Print off a weekly schedule and organize each day. Leave ten minutes

earlier. Prioritize. Make lists. Cross off

each item when completed. Delegate.

Know your limits and learn to say, No!

63) Get Organized

Being disorganized can exacerbate your

stress levels beyond measure. It may feel counter-intuitive, but taking an

extra five minutes to organize your desk can save you headaches and

sleepless nights of anxiety in the long run. Instead of procrastinating, take

a few minutes getting organized. You will thank yourself.

64) Anticipate; Don’t Procrastinate

Rather than say, “I need to” or “I have to,” tell yourself, “I choose to.” This

helps empower you. Give yourself rewards for tasks accomplished. Tackle

each task as it arises so things don’t build up. Look forward to the

outcome. Do the most unpleasant tasks first.

65) Emotional Freedom Technique

EFT is a technique that stimulates various energy meridian points in the

body by using gentle finger tapping, while simultaneously saying custom-

made verbal affirmations. This technique helps you eliminate emotional

“scarring” and reprogram how your body responds to emotional stress.

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66) Find What Works For You

Just because you read it in a self-help article (such as this) does NOT mean

it’s going to be useful to you! Simply

take what you like, and leave the

rest.

67) Rediscover Yourself

Reflect on what works for you and

write it on a piece of water. Then

plan to do more of it. If getting a massage, for example, helps, then

regularly invest in it as a vital part of your stress-busting regime.

68) Flow

Flow happens when you are doing what you love. You lose all sense of time

and become completely absorbed in what you are doing. All your stressful

thoughts, sensations, and emotions will melt away and you will feel a

sense of spaciousness and presence. Get into the flow as often as you can.

69) Make Meal Times Social Times

Inviting friends over might seem like a lot of effort, but it will pay off:

connecting with friends over food can bring a sense of warmth and

togetherness that helps the

stress dissolve. Laughter and

social engagement gives you

a healthy break from stress. If

a dinner party is too much,

organize a potluck. Everyone

brings a dish and it’s so easy!

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70) Find Community

Joining a group of like-minded individuals can help overcome any sense

of isolation and bring a healthy sense of belonging into your life.

Community is vital to our well-being as we are social animals. Reach out

and connect.

71) Love

Love doesn’t have to be in an intimate relationship. Love can come in

many forms. The old myth that we need a partner to sustain us can give

way to the idea that we can find Love in many ways.

Count the number of ways love comes to you in your life, a friendly smile,

a sunny day, the laughter of children, a

puppy wagging its tail to greet you. The

Taoist masters say that, “Love heals.”

And it does. And if you want Love, give

Love…

72) Turn Towards One Another

If you are in an intimate relationship, one of the ways to help each other

maintain equilibrium and dissipate the stress of an argument is to “turn

towards one another.” Embrace, forgive and look towards each other

(rather than turn your back, or give the cold shoulder).

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73) Find A Life Partner

Studies show that people in long-term intimate relationships are happier

and live longer than people who live alone. Be specific about what you are

looking for: Write it down in detail. Then, go out and date.

The key is, don’t stop until you find who you are looking for! Dating is a

numbers game; it is a bit like getting a job. If you persist, eventually you

will succeed.

74) Be OK Being Alone

Learn one of life’s ultimate lessons, the art of loving yourself. This is a skill

you can cultivate over time. Be gentle and kind with yourself at all times.

Practice sending loving-kindness to yourself.

75) Trust

Learning to trust in the ultimate goodness of life can be hard, but a very

worthwhile lesson to learn. Part of our stress is a worry and anxiety about

the future. But how often has life proved to you that things eventually turn

out okay? Life is either for you, or for your growth.

Even when the going gets tough, there are usually vital growth lessons to

be learned, and special gifts to be garnered from the challenges that life

presents us with. Trust life, and you can feel at peace, no matter what your

circumstances.

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76) Believe

Whether you believe in the ultimate goodness of life, or in a higher power,

or a divine being, having a spiritual belief system can help you offload

some of your stress. It can be such a relief to hand all your troubles over.

77) Surround Yourself In Love And Light

Healers will say that surrounding

yourself in “white light” is a good

way to protect yourself from life’s

impacts and from any negativity

that may be directed towards you.

Try it next time you visit the mall,

and see if it makes a difference in how stressed you feel.

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78) See The Best In Others

Studies show that when you think a thought about someone else, your

body registers it as being about you. In other words, what you give out

comes back to you. Therefore, when you send loving kindness out to

others, your body believes it is being sent to you. This is one reason why

being kind towards others helps you feel better too.

79) Forgive Yourself

You can relieve your stress in a big way by learning how to forgive yourself.

Often, we are our own worst critics. Forgiving yourself unconditionally

can unburden you of a heavy load. You will feel lighter and more energized

when you truly forgive yourself.

80) Forgive Others

Of course, forgiving others is a wonderful way to release yourself from

internal angry and resentful chatter about other people, for perceived

wrongs against you or perhaps those other people just weren’t behaving

in the way that you wanted them to.

Forgiving others frees up more energy for you to focus better on the task

at hand. You will be more efficient and more productive when your energy

is not being sapped by negative thoughts about others.

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81) Accept What Is

Another energy sucker is railing against the way things are. Perhaps you

are going through some stressful circumstances right now. You believe

that “This wasn’t part of the plan!” As long as you resist the facts and the

events of the moment, you will experience a tension in your body and an

increase in stress. Believing that the “universe” either supports you, or

supports your growth, is a good way to “reframe” events to have an

ultimately positive outcome for you.

82) Practice Loving Kindness

Loving kindness is a form of

meditation known as “metta”

meditation, originating in Buddhist

philosophy. In a nutshell, you first

picture yourself sending loving, kind,

energy, or intention towards yourself. Then, send it to someone towards

whom you feel neutral. Next, send it to someone whom you love. Then

send it to someone for whom you feel antipathy. Finally send it out to the

whole world and the whole universe. Do this daily, if only for a few

minutes and you will definitely experience more peace and inner

tranquility.

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83) Perform Random Acts Of Kindness

Science shows that being kind to others produces oxytocin, the “love

hormone” which makes you feel happier; kindness reduces blood

pressure, stress levels, depression and anxiety. It even gives you more

energy. Perform a random act of kindness today!

84) Give

Just as being kind increases your feelings of self-worth and self-esteem,

so does the act of giving. When you give, you feel better, happier, more

fulfilled and calmer, and more at peace. Practice the art of generosity. It is

like exercising a muscle: It gets stronger with use. Studies have shown that

when we give to others, we feel better about ourselves, our self-esteem

improves, and we increase our sense of connectedness and belonging.

85) Receive

Receiving is much harder for some people than giving. Yet when you open

to receive, you are also helping the other person by allowing them the

privilege of contributing. When you open to receive, you experience more

joy, more happiness, and less stress. Allow your “receiving muscles” to get

some exercise too. It is important to keep a healthy balance!

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86) Die Before You Die

The Sufis talk about the “little deaths” our egos must undergo as life

shapes us into wiser and better people. By relaxing our egoic grip on life

and surrendering to its Mystery, and to being in service to that Mystery,

we can lead a life more fulfilling and more purposeful and peaceful.

87) Face Your Own Mortality

Once you become aware that we all live in the “crucible of death,” to quote

author Stephen Jenkins, you can live with more aliveness and vitality,

knowing, as the Tibetan Buddhists say, that death can come at any

moment.

88) Process

Whether through journaling, talking to a friend, or a counsellor, or

thinking things through as you walk your dog or do your daily jog,

processing your stress can be a good way to off-load the burdens of the

day.

89) Offer Blessings

To bless means to offer good words about someone or something. When

you bless things, the blessing simultaneously comes back to you, as

science has shown: The brain cannot distinguish between self and other!

So, think kind thoughts, and give blessings, and you too will be blessed.

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90) Sit In Silence

Just sitting in silence and focusing on quiet helps to elicit the relaxation

response in the body, and calms your mind. You can do this after meals,

sipping on a cup of tea, while watching passerby rushing away on the

streets.

91) Reintroduce The Romance Into Your Relationship

Is your relationship feeling overly familiar, boring, and routine? Have you

fallen into patterns of falling into bed each evening to watch a movie or

read a book? Plan a special date night, an intimate candlelit dinner, or a

romantic walk along the beach. Quality time together with your sweetie

will bring you both into a more positive and relaxed, uplifted state of mind.

92) Learn to Love yourself

Learning to truly love yourself is one of the greatest gifts you can give

yourself. When you love yourself, you will have greater self-esteem;

setting healthy boundaries for yourself becomes easier; saying “No,” is

easier. You will be able to discern what is healthy and good for you and

what is not.

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93) Focus On What Is Going Right

When you take your focus off the negative and give attention to the

positive stuff in your life, you start to spiral up towards more and more

positive emotions, as psychologist Barbara Fredrickson has theorized.

When you take your attention off the negative, it becomes less of an issue.

“Energy flows where attention goes,” actually has scientific merit to it.

“What we repeatedly think about and where we focus our attention is

what we neurologically become. Neuroscience finally understands that

we can mold and shape the neurological framework of the self by the

repeated attention we give to any one thing.” — Joe Dispenza from Evolve

Your Brain – The Science of Changing Your Mind.

94) Keep Things In Perspective

It is easy to let our mental thoughts get out of hand, blow things out of all

proportion and have us panicking unnecessarily. This is called

“catastrophizing” and is an example of limited beliefs. We can change all

that. Next time you have a negative thought about something, ask yourself,

“How will I feel about this in five years’ time?”

95) Take A Hot Bath

Even better, add magnesium salts to your bath. Magnesium salts can draw

toxins out of your body. They help relax your muscles and can make you

feel very sleepy. A good idea before bed!

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96) Lie With Your Feet Up

If you can, lie on your back, scoot your butt in to the wall, and rest your

legs up against the wall for just five minutes or so. Your legs will get rested

and the blood will go to your head, leaving you refreshed, relaxed and

alert.

97) Learn Hand Stands

You can do handstands against the wall too, to start with. Build up from

just a few seconds to a minute or more. You will strengthen your arm

muscles, bring fresh blood to your brain, and de-stress. Handstands bring

fresh blood to the adrenal glands, allowing the stress response to turn off.

98) Live In Harmony With The Natural Cycles Of Nature

Before the advent of electricity, humans lived in a closer relationship with

the natural cycles of the earth. Consciously tune into these by observing

the changing seasons, the shortening or lengthening days and nights, and

the cycles of the moon.

You will feel more in tune with the natural rhythms of the earth and the

cosmos. This will help you feel connected to something much larger than

yourself and can bring you inner peace, knowing that you are part of a

larger order.

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99) Practice Qigong

Qigong (alternatively spelled chi gung or chi kung) is a form of gentle

exercise composed of movements that are repeated a number of times,

often stretching the body, increasing fluid movement (blood, synovial and

lymph) and building awareness of how the body moves through space.

The practice of Qigong will give you inner tranquility, helping you manage

the stress, anger, depression, and general confusion that prey on your

mind when your chi is not regulated and balanced. You may wish to check

out Macus James Santer’s Qigong Secrets Home Study Course on a clear

guidance on practicing Qigong in the comfort of your home.

100) Keeping A Diary

I know it is know the 21st century and most of us have gone digital. But

hey, keeping a physical diary helps to vent all your anger, negative

thoughts and emotions onto paper, which is likely to make your feelings

and problems seem less intimidating. Writing can be both insightful and

therapeutic, so I would advise you to get those words down on paper.

101) Get A Coloring Book

Coloring books have gained popularity in recent years as a tool for

relieving stress, for a simple reason – it helps you chill out because it’s

very difficult to focus on other things when you’re doing it.

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Final Thoughts

Knowing how destructive chronic stress can be, and the significant impact

that stress can have on your health, it becomes obvious that stress

management is detrimental to achieving a balanced life. We live much

longer today than ever before and have the knowledge and the tools to take

the power into our own hands when it comes to our own well-being.

In my country, one in ten adults suffer from mental health disorder, and

the number 1 cause is stress. Therefore, there’s a need to look into

reducing this number.

We can minimize our suffering and pain, and maximize our longevity, our

health and our well-being, by being proactive when it comes to

vanquishing stress. There are so many ways to go about it: Try out

different techniques and find what works for you.

Then, do more of what works. By keeping your stress level to a minimal,

your quality of life will necessarily improve and you can be a happier,

healthier, more energized, more life-loving being, with less trips to the

doctor and much greater peace of mind.

Take care of your stress, before it takes care of you!

The final section of this eBook is a compilation of resources which are

helpful towards your positive health, as well as mental well-being. Do

check them out.

P.S. And if you think this eBook is awesome and would like to support my

cause in creating more self-development resources, do make a donation

here. Any amount is appreciated 😊

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Resources

Shapeshifter Yoga

The shapeshifter yoga program teaches

simple, gentle but effective yoga moves

that will help you firm and tone your

body, increase your flexibility, suffer less

pain and discomfort, and also improve

your sex life.

http://billylingteo.com/yoga

101 Toxic Food Ingredients

Anthony Alayon’s 101 Toxic Food Ingredients documents harmful food

products which we’re still consuming in our daily lives, because we’re

taught that they’re safe! For instance, the Blue #1 artificial color in your

gatorade used to be made out of coal... now they use synthetic oil instead,

the same kind that you put in your car! And the new artificial sweetener

in town is potentially dozens of times worse than Aspartame... Discover

more facts about our food from him.

http://billylingteo.com/101toxicfood

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4 Week Diet

Learn more about Brian Flatt's

diet program for safe, rapid

weight loss. Based on a decade

of scientific research, it

promises 24-32 pounds of body

fat in just 28 days. The diet system has helped thousands lose weight,

proving virtually foolproof.

http://billylingteo.com/4weekdiet