Controlling stress is the process of adjusting to circumstances that disrupt or threaten to disrupt us. Ideally, we should identify what causes stress in our lives and eliminate or decrease it. You can better control stress by following a three-stage plan. The controlling stress plan includes: step 1, identify stressors; step 2, determine their causes and consequences; and step 3, plan to eliminate or decrease the stress. Below are five ways you can help eliminate or decrease stress.

Physical exercise is an excellent way to release tension and reduce weight.
Aerobic exercise that increases the heart rate and maintains that rate for 30 minutes or more for at least three or more days per week is generally considered the best type of exercise. Exercises such as fast walking or jogging, biking or swimming are in this category. Before starting an exercise program, however, check with a doctor to make sure you are able to do so safely. Start gradually and slowly work your way up to 20 to 30 minutes.

Good health is essential to everyone, and nutrition is a major factor in your health. When you eat, take your time, because rushing is stressful and leads to overeating. Try to minimize your intake of junk food containing high levels of salt, sugar, and white flour. Eat and drink more natural foods, such as fruits and vegetables, and drink plenty of water (not soda or sports drinks).

Get enough rest and sleep. Most adults require 7 to 8 hours of sleep. Our brains don’t work effectively without enough sleep and we make poor decisions. Trouble retaining information, irritability, minor illness, poor judgment, increased mistakes, and weight gain are all signs that you may need more sleep.

Be optimistic and stay positive. Make statements to yourself in the affirmative, such as “I will do it.” Be patient, honest, and realistic. Admit your mistakes and learn from them; don’t let them get you down. We all need people we can depend on. Have family and friends you can go to for help with your problems. Having someone to talk to can be very helpful, but be careful not to take advantage of others.

According to a research study, if you exercise, don’t smoke (or quit), drink only moderately, and eat right (lots of fruits and vegetables and limited junk food), you can live an average of 14 years longer and you will be happier. Remember that what you think about affects how you feel, and how you feel affects your behavior, human relations, and performance. So think happy, confident thoughts, and if you feel stress, use these guidelines to reduce your stress.