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Strategies for Transforming Stress


“The time to relax is when you don’t have time for it.” – Sydney J. Harris
Stress is unavoidable. Yet it’s also manageable. You can change your responses to stress and have a huge impact on your resilience. You can stop the cycle of chronic stress and worry about small changes. Improving your ability to transform stress will strengthen your energy reserves, improve tissue health, and create a supportive environment for healthy aging. Take deep breaths, and transform stress with confidence and skills.

You are not alone, most American report moderate to high daily stress, which can worsen and even cause health conditions.

Take a few healthy steps every week, and see how it changes your ability to cope with and transform stress. Proven stress management techniques include:

Daily Suggestions

Weekly Suggestions

  • Go for a walk
  • Listen to music—or dance
  • Make & eat a healthy meal
  • Breathe deeply and center yourself
  • Journal about positive things for which you are grateful
  • Scan your body and be aware of how you feel
  • Be creative (i.e., adult coloring books, watercolors, sketch, crochet, write, draw)
  • Give yourself a hand or foot massage
  • Express gratitude to someone
  • Spend time with supportive friends or family
  • Look at something you consider beautiful (i.e., art or nature)
  • Try yoga, tai chi, or qi gong
  • Adopt an active hobby like water aerobics, bicycling, or gardening
  • Write a letter to someone you care about
  • Get a massage, sit in a sauna, or soak in a hot tub
  • Sleep until you wake naturally
  • Visualize a place you find relaxing, like a beach, a park, a childhood room, etc.
  • Find a funny movie or book and laugh

In scholarly research, practicing relaxation techniques benefited individuals with a variety of conditions including:

  • Anxiety
  • Childbirth
  • Depression
  • Heart disease
  • High blood pressure
  • Insomnia
  • Chemotherapy-induced nausea
  • Pain in children and adolescents
  • Smoking cessation
  • Temporomandibular joint dysfunction
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