Following are the most common and effective methods for stress management.

Method 1: Take a Breather

Usually when we feel upset we begin to hold our breath. To release the breath is one of the most basic forms of letting go of stress.

When you use this technique, put aside any problem that's bothering you. You can come back to it when you want to, but there's no. harm in taking a break. Give yourself a three-minute time out in which you breathe slowly, softly, and deeply, closing your eyes if that's appropriate. If you wish, count to five as the air comes in, and to seven as it goes out. (Spending more time on the exhale has a calming, soothing effect.) Imagine your stresses draining away, every time you enjoy that long, leisurely exhalation.
Take a Breather is a relaxation technique, and it also works as a distracter by shifting our thoughts away from problems for a few minutes. The next technique is a 'releaser'.

Method 2: Simple Affirmations:

Repeating a short, positive affirmation can help us cope with emotional stresses, Here are a few examples:

1. Right this minute, I can begin to feel better.
2. I can be fully relaxed, and fully energized.
3. I always have a choice about the way I feel inside.
4. I can take the edge off tension, whenever I choose.
5. Life is too precious to waste on worry.
6. I'll do my best, and accept whatever happens.
7. Deep down, I know I'll be 0 K.

Try making up your own examples. Keep them short and keep them positive, avoiding negative words like 'not' and 'don't.' Repetition is important. Repeat your affirmations for a few 'minutes at least once a day, preferably either out loud or on paper. Try out several affirmations, and see which ones relieve the pressure most rapidly.

Now here's one more stress-releasing technique.

Method 3: Take a Step:

When we're upset, it's often because we don't like something that's happening (or that might happen), and we're not sure what to do about it. It helps to ask yourself what one thing you can do to start moving in a positive direction. This first step may not solve the problem, but it's hard to solve the problem without taking the first step. Action gives birth to hope, and hope gives birth to further action.

In case you have trouble deciding what to do first, here is a positive action checklist:

Your Positive Actions Check List

1. Write down all your thoughts about the problem.
2. List your alternatives, and narrow the choices down to two or three.
3. Decide that the situation can't possibly be changed, and begin to adjust to it.
4. Tackle the most interesting or enjoyable part of the problem.
5. Tackle the easiest part.
6. Deal with the most urgent part.
7. Seek advice from an expert or an objective friend.

The three methods you've just read about can be combined in the following sequence:

1. Set your problems aside, and breathe softly and deeply for one or two minutes.

2. Every time you take a breath, repeat an affirmation such as, 'Right this minute, I can begin to feel better.'

3. After calming down, decide whether you want to work on any of your problems. If you do, use the Take a Step technique. Remember to focus on what you call do to solve the problem, rather than on what you can't do.