Stress reduction can take many forms. Some people find hobbies very relaxing, especially gardening, painting and other quiet activities. Still others find that time caring for their pet reduces stress. Others prefer to relax actively, through jogging, walking or other forms of exercise.

Here are a few common stress-reducing techniques, including exercise, yoga, meditation, and massage therapy.

Exercise, Tai Chi, and Yoga

Exercise is a great stress-buster, allowing you to physically "burn off" stress. Exercise need not be intense to reduce stress: tai chi is a "moving meditation" aimed at achieving a calm and tranquil mind.

Yoga is another Eastern exercise that is an effective stress reducer. Many different types of yoga exist, some more intensive than others. Yoga increases flexibility and strength while reducing stress. To effectively combat stress, yoga must be practiced daily. Though learning yoga poses can be difficult, many beginning yoga classes are available to help you.

Meditation

Yoga and tai chi are "physical" meditation. Less physical forms of meditation involve sitting quietly and focusing on your breathing, a word or a sound. When your mind wanders, you return your attention to your focus without judging yourself. Meditation is inexpensive and, in theory, very simple. Mastery of meditation takes a lifetime, but you can see benefits after just a few months of practice.

Meditation has been proven to slow heart rates, lower blood pressure and reduce muscle tension. In addition, meditation lowers the body's response to adrenaline and other stress hormones, including cortisol, the stress hormone associated with chronic stress.

Massage Therapy

When performed by a professional masseuse, massage therapy can be deeply relaxing. Massage therapy calms the mind and reduces stress by working directly on muscle tension. Many different types of massage therapy exist, from the vigorous nature of Swedish massage to gentle Reiki massage therapy.

Quick Stress Busters

While massage therapy is a very effective stress-buster, you can't bring your masseuse to work. Try these quick stress-busters when you start to feel stressed, but don't have time for a full yoga workout or meditation session:

Visualization: Close your eyes and imagine a pleasant scene. This may be a childhood memory, a favorite vacation spot or any thing or place that you associate with relaxation. Visualization is a type of "stop-gap" meditation designed to reduce stress when you notice it building up.

Slow Breathing: Close your eyes and slow your breathing. Breathe in through your nose and out through your mouth. Ideally, slow your breathing to six breaths a minute. Maintain this slow, deep breathing for two or three minutes to combat stress.

Resource

Stone, F. (2002, December 10). Stress-busters: How to let off steam. HealthDay. Retrieved August 25, 2003, from www.healthday.com/view.cfm?id=510751.