Glance at the most recent National Vital Statistics Report listing the 10 leading causes of death in America, and you won’t find the word “stress” anywhere. Yet many well-respected studies link stress to heart disease and stroke – two of the top 10 killers. Stress may also influence cancer and chronic lower respiratory diseases, which rank as numbers two and four, respectively, in the top 10.

Stress has implications for many other ailments as well. Depression and anxiety, which afflict millions of Americans, can be caused or exacerbated by stress. It also triggers flare-ups of asthma, rheumatoid arthritis, and gastrointestinal problems. And illness is just the tip of the iceberg. Stress affects you emotionally as well, marring the joy you draw from life and loved ones.

In the course of a lifetime, odds are good that you’ll experience some very stressful events. You’ll also face a gamut of far smaller, day-to-day stressors. How you deal with these stressful events, big and small, will determine the impact on your physical health and emotional well-being.

 Quantifying stress

Several decades ago, two psychiatrists at the University of Washington devised a scale for researchers that weighed the stress of major life events. The death of a spouse – which ranks highest – was later shown to have a serious impact on the health of the surviving spouse. Although most of the events on the scale would be considered traumatic, many of the life events aren’t obviously negative. An outstanding personal achievement, a new baby, or a marriage may seem like cause for celebration. But even these life events can cause stress.

While most symptoms of stress may be obvious, many symptoms are more subtle. The first line of defense is to recognize that certain physical and emotional changes may indeed be caused by stress itself. Although most people might attribute headache, sleep disturbances, or irritability to stress, less obvious symptoms can include ringing in the ears, a frequent and urgent need to urinate, and difficulty swallowing. Understanding the many ways that stress can manifest itself in physical and behavioral symptoms, and identifying the triggers for stress, is the first step toward achieving relief.

Achieving relaxation 

There are almost as many techniques, practices, and treatments for dealing with stress as there are causes of it. From ancient relaxation techniques to the latest thinking on proper nutrition, from breathing exercises to repetitive prayer, there are numerous tools to help people cope. Some techniques can be especially beneficial under certain circumstances, but not as helpful under others. Understanding what works for us as individuals, and for the stressful circumstances at hand, can require an exploration of a number of stress-reduction methods. And as always, it is important to know when to seek professional help. These efforts can reward you richly with better health, greater peace of mind, and a smoother course through life.

Mini-relaxations

Mini-relaxations can help allay fear and reduce pain while you sit in the dentist’s chair or lie on an examining table. They’re equally helpful in thwarting stress before an important meeting, while stuck in traffic, or when faced with people or situations that annoy you. Here are a few quick relaxation techniques to try.

When you’ve got 1 minute. Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.

When you’ve got 2 minutes. Count down slowly from 10 to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying “10” to yourself. Breathe out slowly. On your next breath, say “nine,” and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.