Simple stress management strategies that can help you keep stress at bay

Stress is more likely to rear its ugly head again if you're not taking care of yourself. So remember to put yourself first. These strategies may help you stay on course:

• Simplify your life. Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out. Ask yourself what really needs to be done: What can wait and what can be dropped entirely? It's OK to say no.
• Manage your time wisely. Update your to-do list every day — both at work and at home. Delegate what you can and break large projects into manageable chunks. Tackle the rest one task at a time.
• Be prepared. Anticipate challenges. Whether it's preparing for a project at work, planning a family gathering or handling a sick child, being prepared can help you face stressful situations with confidence. If necessary, set aside extra time to calm your frayed nerves.
• Exercise regularly. Exercise can help keep depression and anxiety at bay. Consider it a break from the tension of daily life.
• Eat smart. A diet rich in fruits, vegetables and whole grains can give you more energy — plus the fuel you need to keep stress under control. If you tend to nibble when you're stressed, don't let your emotions take over. Consider whether you're truly hungry before you have a snack. And don't be fooled by the jolt you may get from caffeine — it'll wear off quickly.
• Adjust your attitude. If you find yourself thinking, "This can't be done," snap back to attention. Think instead, "This will be tough. But we can make it work." Putting a positive spin on negative thoughts can help you work through stressful situations.
• Take a break. If you begin to feel overwhelmed, take some time to clear your mind. A few slow stretches or a quick stroll may renew your energy for the task at hand. Or you could take a mental vacation — imagine yourself in a calm, relaxing place. Picture yourself accomplishing your task.
• Relax. Set aside time for yourself every day, even if it's only a few minutes. When you feel your muscles begin to tense, breathe deeply. Inhale to the count of six, pause for a second and then slowly exhale.
• Laugh. Humor is a great way to relieve stress. Laughter releases endorphins — natural substances that help you feel better and maintain a positive attitude. Studies suggest laughter may lower blood pressure, boost the immune system and increase circulation as well.
• Let go. Take responsibility for your tasks, but don't worry about things you can't control.

Coping with setbacks

Feeling stressed is normal. So are setbacks in dealing with stress. After all, behavior change doesn't happen overnight. If you lapse into your old ways, don't give up. Focus on what you can do to regain control of the situation.

If once-helpful techniques seem to lose their effectiveness, try something else. If you're facing new stressors, reconsider the best way to approach the situation. Remember, stress is a part of life. How you respond is up to you.