Do you find yourself getting stressed over the smallest of things? Don't panic, says P.D. JOHNY, learn how to beat stress for good with these 10 tips.

Stress is a response to real and imagined events that alters the normal functioning of the body. It is the body's natural response to demands. It is usually felt as an urgency or tension. In other words, it is the 'wear and tear' our bodies experience as we adjust to our continually changing environment, anything that makes you worry.

The World Health Organisation (WHO) has named it a worldwide epidemic. It is indeed a scourge of modern day living. Life today is very time pressured and competitive. Living in a fast-paced, technological society with myriad demands upon our time, the majority of people feel they are stressed out. Unfortunately, a growing number of students are becoming victims of stress and are taking to harmful habits like drugs, cigarettes and alcohol. These habits, though they may provide momentary relief and a sense of 'high', are extremely harmful and adopting them would be most foolish and akin to getting into a vicious circle with little or no redemption.

However a certain amount of stress is normal and necessary: it gets you going and helps you to concentrate on the tasks at hand. It can be a stimulant to growth. In fact 'optimum amount of stress is necessary to achieve the best results'. Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. But too much stress can affect your performance negatively and sap your energy.

A lecturer raised a glass of water and asked a group of college students, “How heavy is this glass of water?” The answers ranged from 20g to 500g. The lecturer replied, “The absolute weight doesn't matter. It depends on how long you try to hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case, it's the same weight, but the longer I hold it, the heavier it becomes.” He continued, “And that's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on.”

Managing stress

Stress occurs when the pressures upon us exceed our ability to cope with those pressures. The demands of everyday life are greater today than ever, and the increasing pressure results in stress.

1. Exercise. Daily exercise will bum off the stress chemicals. Engage in some form of cardiovascular exercise at least three days a week, for a minimum of 20-30 minutes per day. Pick an activity that you enjoy doing, and have fun!

2. Enjoy a healthy habit. In addition to reducing stress, a healthy diet will also lower your risk of disease. Eat more living foods, such as vegetables and fruits. Reduce your consumption of animal products, caffeine and refined sugar.

3. Increase your awareness. Be more attentive to your body's reaction to the demands placed on it, and act accordingly. Notice the events or habits are causing increased stress, as well as activities that are effective in alleviating pressure.

4. Do something enjoyable. Make time for activities that you are truly passionate about. Be creative, and engage in a hobby or other interest!

5. Relax. Engage in 'quiet time' on a regular basis; daily, if possible. This routine could take the form of yoga, meditation, a warm bath, deep breathing exercises, prayer, or just sitting quietly or listening to relaxing music.

6. Enhance your support structures. Improve the quality of the relationships with people whom you enjoy and who support you. Surround yourself with pictures, plants, or a favourite quote that helps to keep things in perspective.

7. Maintain a positive attitude. Thoughts can have a powerful effect, either positively or negatively. Make sure that your thoughts (and words) are serving you. For support in this area, read motivational or inspirational books, or listen to audio programs.

8. Get enough sleep. Sleep experts recommend eight hours sleep every night. Cutting down on this is injurious to health. New studies have shown that sleep may be the third essential component of a long and healthy life, together with good diet and health exercise.

9. Learn to say ‘NO’. While this seems especially challenging today, saying 'no' to excessive requests is essential. Choose your activities carefully, and filter out the rest.

10. Smile and laugh. Robert Holden, says, “Laughter is one of the best ways of relieving tension. A good laugh is similar to an inner message; it relaxes muscles, releases tension, lowers blood pressure, increases oxygen intake, improves circulation and reduces stress-hormone production.”