There are many ways to enhance your healthy behaviors and reduce your reliance on destructive habits. To start, learn how to turn off your body's "fight or flight" reflex through breathing , exercise , relaxation techniques, and mental/emotional reframing practices.
Realize that it takes practice to achieve ultimate benefit from any relaxation technique. Know also that your body can fight better when it is fit, so it's very important to eat well , get adequate rest, and exercise regularly.
Here are some simple stress-reducing strategies to help you on your quest for stress mastery: We discuss some of these in more detail below.
Mindful relaxation is an effective way to combat stress. With a little practice, you can learn how to shift into a relaxation mode. When done successfully, the relaxation response increases alpha brain wave activity, lowers blood pressure, pulse, respiration rate, metabolic rate, oxygen consumption, anxiety , and produces a greater sense of wellbeing.
Over time, you will develop an ability to shift into a more relaxed state in the midst of stressful situations.
Try these steps to help you achieve mindful relaxation:
Another way to master stress is to be aware of your breathing. When people feel panicked or unconsciously stressed, they tend to take short, shallow gasps of air. The resulting lack of oxygen restricts blood flow and causes muscles to tense. By allowing more air to enter your body, you slow down your heart rate, lower your blood pressure, and break the stress cycle.
Try the following Two-Minute Relaxation breathing technique:
Imagery exercises use creative imagination to "picture" scenarios that relax and heal. They can be done on your own, or with a facilitator guiding you, which is called guided imagery.
A common relaxation practice is to mentally picture yourself in a pleasant place that puts your mind and body at ease. For example, imagine yourself lying on a beach with the sun shining, listening to the waves. It is important to imagine a place that has a positive association for you (an ocean beach may not be a pleasant place for everyone).
Another use of imagery is when cancer patients imagine their healthy cells eating and destroying cancerous cells. Studies done with cancer patients show that the use of guided imagery markedly improves stress levels.
Having awareness of where you store stress in your body is another important part of stress reduction. Learn how to release tension in your body by trying the following exercises.
In addition, mindful movement  practices such as yoga , tai chi, and qi gong, are excellent for reducing body tension and stress and increasing flexibility and equanimity. These exercises are becoming increasingly popular and common, and are available at many local community centers, schools, and health clubs.
Biofeedback uses a measuring device to assess how relaxed you are and teach how to relax more effectively. Biofeedback equipment monitors systems of which you are not normally aware, such as blood pressure, pulse, temperature, and brain wave patterns. As you practice biofeedback, you develop the ability to change these systems (for example, lower your blood pressure).
You can try a simple biofeedback exercise on your own, using a thermometer as a guide. Hold a thermometer between your index finger and thumb, and note the temperature. Then, complete one of the relaxation techniques previously described. After your session, measure your temperature again.
If you are interested in further exploring biofeedback, consult with a psychologist or other health provider who works with it.