Not all stress is bad. Thirst is a kind of stress, so is hunger. They are classed as normal stress, where the body performs its functions for survival. If we did not notice and respond to these basic stresses, we would die. A little bit of stress, some of the time, is good for us. It gets us going, achieving our goals and moving forward in life.

Stress only becomes a problem when we are overloaded by it – when we experience emotional upset, dysfunctional behaviour and physical problems to the extent that they stop us from coping effectively. The key is to catch yourself when feeling stressed, decide on doing something, and commit to an action that will improve the way you’re feeling.

Your stress-buster tool-kit

Born to breathe

Often when we become stressed our breathing becomes shallow. The less oxygen that is being pumped into our bodies, the more we open ourselves up to becoming anxious and fatigued. Deep breathing soothes the autonomic nervous system. This is why meditation, which focuses on the breath, is so effective in reducing stress.

When you’re starting to feel overwhelmed, slowly inhaling through your nose counting to five in your head. Let the air out through your mouth, counting to eight in your head. Repeat several times until you feel the stress ease.

Indulge in a massage

Massage is one of the oldest healing techniques used to help us overcome psychological and physical problems. It cuts through stress like a hot knife through butter, relaxing muscles, lowering heart rate and blood pressure, enhancing blood circulation and even boosting immune function.

It also causes the body to release all of those feel-good chemicals like serotonin and dopamine and reduces the stress hormones, cortisol and adrenalin. Massage is a balm for the body, mechanically forcing the muscles to relax, and allowing the brain to relax.

Bend and Sweat

Any type of yoga will help reduce stress, but bikram yoga (where you sweat it out while contorting your body into weird shapes) is particularly effective. Bikram Yoga Instructor Michael Houghton, says the vigorous exercise improves sleep while lowering heart rates, blood pressure and cholesterol.

“The heated environment allows for a fuller range of movement, while the sweating helps flush toxins from the body, which results in the release of cortisol. The sharp mental focus of the practice creates a state of waking meditation, giving the mind a much needed break from the daily rush of life.”

Bikram Choudhury has said that regular practice will help prevent other people and circumstances from “stealing your peace”.

Laugh out loud

Laughter is one of the best medicines, with research showing it too reduces cortisol. Indian physician Dr Madan Kataria created the Laughter Yoga movement. He says it’s one of the best muscle relaxants. “Laughter expands blood vessels, and sends more blood to muscles all over the body.”

Creating more laughter in your life is easy. Rent a comedy, surf the internet for a belly-splitting laugh on youtube, see a standup comedian, or simply laugh for no reason. You body can’t tell the difference between a real laugh and a fake laugh, so either way, you still get the benefits. Scheduling in laughter breaks at work can do wonders to keep stress at bay.

Enjoy a blast from the past

Stress management expert Leigh Anne Jasheway-Bryant recommends blowing bubbles, hula-hooping or wearing an eye patch in times of stress. “These kinds of activities remind your mind and body that resiliency, and the ability to bounce back is important and easy.” It helps you return to a child-like state, where stress is non-existent.

Tonic in a teapot

Taking time out to brew a cuppa has long been considered a ritual for escaping the stresses of the mundane world. But when your nerves are stretched tight, caffeine is the last thing you should be putting in your body. It is a stimulant that makes you restless while increasing anxiety levels.

Try reducing your caffeine by having a cup of tea instead. Chamomile was first used in Europe to help with insomnia and nervousness and is known to relax smooth muscle tissue and alleviate stress.

Hit the sack

Getting enough zeds is the perfect stress salve, but it’s what you do before going to sleep that can offer the immediate relief. In an Arizona State University study, researchers found that sex and physical intimacy led women to feel less stressed and be in a better mood the next day.

Intimacy Guide Martina Hughes says the cruel irony that a proven cure for stress – a hot sex life – is exactly what stress destroys. “If we begin connecting slowly and gently, the sexual energy will arise, and we’ll generally feel better after sex. Due to the endorphins it releases, we experience better quality sleep.”

Express and connect

Whether it’s calling someone who is upbeat and positive for a chat, or journaling your feelings to connect with your emotions, expressing yourself can help liberate you from stress. It’s like taking out the trash – you need to empty the day’s rubbish or it starts to overflow.

Some psychologists even prescribe journaling as therapy, because it allows you to get to the deepest recesses of your mind. By taking the story out of oneself and putting it on a page we change painful confusion into poignant clarity enabling us to find the root cause of the stress.

Soothing sounds

Music is everywhere. Even medical practitioners use it in their anxiety and pain management programs. Australian composer John Levine says the positive effects of music are tremendous. “Certain types of music help lower our stress levels, get a grip on things and manage our condition in a calm, focused state of mind.”

So put on your favourite song. It could be one that you love to dance too, in which case get up and shake that booty. Or it may be some calming concerto by Mozart. Classical music actually increases brain activity while promoting relaxation.

Be mindful

Most of the time when we’re stressed, we’re thinking about what just happened or what we have to do next. The trick is to practice mindfulness and learn to live in the now. Focus all your attention on the hand at task. It is impossible to feel anxious if you are being 100% present.

Senior Lecturer in Clinical Studies at Monash University, Craig Hassad, says relaxation is a common side effect of mindfulness. “It helps raise our awareness of what’s really going on in the mind and body. It helps develop our ability to disengage from any mental clutter.”

What happens when stress kicks-in

When stress kicks in the body experiences a series of physical and biochemical changes designed to prepare us to either fight or flee – commonly known as the ‘fight-or-flight’ response:

Lungs – breathing becomes shallow and rapid

Liver – cortisol converts glycogen into blood sugar

Adrenal glands – stress chemicals are secreted into the bloodstream

Cardiovascular –heart rate and blood pressure both increase

Digestive system – digestion shuts down as blood is diverted from the stomach to the brain and skeletal muscles (explaining the link between stress and ulcers)

Skin – sweating increases to aid cooling of the body

Eyes – pupils dilate to sharpen the field of vision

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The eight R’s of alleviating stress:

Rationalise – What is the seriousness of this stress anyway?

Refresh – Can I view it differently?

Relax – Take time out to relax and recharge

Recreation – Time away doing something else is nurturing

Respond – Whatever the problem make positive moves to deal with it

Renew – Engage in activities and pastimes that keep you growing

Regenerate – Exercise and good nutrition keep you in the best shape

Realign – Review your mission, your goals and your objectives.