By now, just about everyone is feeling the effect of the economic downturn in some capacity. People are worried, on edge and dealing with the uncertainty that has become a part of daily life. We all know the negative effects that stress can have on our minds and bodies—depression, anxiety, irritability, high blood pressure, shortness of breath and so on. In times like these, it’s important to acknowledge the stress in our lives and find ways to manage it. Whether you’re looking for small ways to alleviate stress or an overall lifestyle change, consider these techniques and suggestions to help put your mind and body at ease.

1. Identify the sources of stress in your life.
Before you can begin to manage your stress, it’s important to pinpoint what it is that creates stress in your life. Whether it’s one thing or a host of things, once you have identified your personal sources of stress, you’ll be better able to begin managing them.

2. Learn to accept things beyond your control.
An important part of stress management lies in understanding that there are some things you just can’t change, and that those sources of stress are simply beyond your control. Instead of stressing over these things, focus on the elements that you can control, like the ways in which you react and cope.

As clichéd as it sounds, try to find the bright side in these situations, and use the experience as a means for personal growth and reflection. Try to keep a sense of perspective: Although at times it may seem like the negatives outweigh the positives, learning to focus on the positives can be a very effective stress treatment method.

It’s also important to learn to talk about your stress with a spouse, family members, friends, or even a trained professional like a therapist. Even though talking won’t necessarily change the situation, it can be very therapeutic simply to express your feelings, and you may even find that it will help you to work through some situations.

3. Avoid unnecessary stress.
Once you have identified the situations that create stress in your life, and which among those are beyond your control, make a conscious effort to avoid certain stress-inducing situations. Avoid or limit the amount of time you spend with individuals who stress you. Trim down your to-do list—having too much going on at one time and having too many responsibilities is a huge stress inducer. Separate the “must dos” from the “should dos” and eliminate the tasks that aren’t truly necessary. Learn how to say no, and do it—know your own limits and stand your ground.

Take control of your own environment by identifying the daily tasks or scenarios that you know stress you and find ways to alter them to reduce their stressfulness. For instance, if shopping makes you anxious or tense, try going during off-peak hours to avoid crowds, or consider online shopping to remove yourself from that environment completely.

4. Pay attention to your physical health.
Without even thinking about it, you may be exacerbating your personal stress levels simply by leading an unhealthy lifestyle. Well-cared-for and nourished bodies are better suited to cope with stressful situations, and help increase your resistance to stress.

Make sure to eat healthfully and maintain a balanced diet—doing so will keep your energy levels high and your mind sharp. That includes reducing the amount of sugar and caffeine you consume, both of which are temporary mood enhancers, but lead to eventual crashes and can inhibit sleeping. It’s important to get plenty of sleep—both your mind and body will benefit, and you’ll experience less frustration and irrational thinking.

Establish an exercise routine that includes at least 30 minutes of aerobic exercise three times a week—use the time to work through and release built-up stress.

5. Make time for you.
Adopt a positive attitude by making time for fun and relaxation. It’s important that you address your own needs and nurture yourself on a daily basis. Set aside time for relaxation, and try to do something you enjoy every day. Whether you unwind by working in the garden, listening to music, reading a good book, taking a long bath or even playing an instrument, making time to take care of your own needs will put you in a better position to deal with inevitable stressors and things you can’t control.

6. Consider alternative and holistic treatments.
In addition to the previous methods, alternative therapies can greatly improve your overall mood and temperament, allowing you to better cope with and manage stress. Consider the following relaxation methods:

• Meditation: Quiet the mind and achieve overall mind-body harmony through meditation. Some experts suggest meditating in the morning and then again in the early evening, but meditating even once a day can be helpful.
• Yoga or Tai Chi: Both yoga and Tai Chi combine the benefits of deep breathing, meditation and muscle relaxation to very effectively reduce common side effects of stress such as headaches, anxiety, high blood pressure and shortness of breath. They also help improve concentration and elevate your mood.
• Massage Therapy: Whether you prefer traditional Swedish massage, shiatsu or reflexology, physical touch is a powerful and beneficial means of stress reduction for both the mind and body.
• Deep Breathing: Breathing often becomes shallow and rapid during stressful situations. Deep breaths naturally calm the mind and body. Consciously taking a few deep breaths intensifies this natural reaction and is a simple and effective relaxation technique.
• Acupuncture: While there are only a handful of scientific studies to support the effectiveness of treating stress with acupuncture, the technique has long been employed in Eastern cultures—not only to treat a host of ailments, but also as a means of decreasing stress levels and relaxing the body.
• Aromatherapy: The use of fragrant candles, incense and oils has been proven to calm the mind and induce relaxation, especially in women.

No matter the means or methods you use, reducing your stress level is not only important for your health and well-being, it will help you live a fuller and more satisfying life.