DAYTON, Ohio (Cox News Service) -- Determine your stress level

• Physically: Do you notice yourself tensed up? Stomach in knots? Frequent headaches? Muscle aches and pains?
• Mentally: Do you notice that you can't concentrate as well as usual? Are pessimistic? Spend free moments worrying about your problems rather than solving them?
• Emotionally: Do you often feel sad? Scared? Angry? On edge?

Some ideas to relieve stress

• Simplify your life. Take inventory of how you spend your time, money and energy and determine whether you really want or need everything you currently invest in? Can anything go without sacrificing personal or family happiness? Cut unnecessary stressful activities out of your life. Say "no" the next time you are asked to take on a new responsibility if you are already overextended from doing too much.
• Get enough sleep. Most people don't. If you have trouble falling asleep, an evening routine can help you if you don't drink caffeine or exercise late in the day and keep a regular bedtime, adjusting it no more than an hour on weekends.
• Eat well. Besides choosing healthy foods, make mealtimes a pleasant social encounter. Celebrate family time by making menu planning, table setting and cooking together family activities.
• Exercise. It triggers chemical reactions in our bodies to enhance our moods, it makes us more fit to handle physical challenges, and it doesn't have to be structured. Look for opportunities to move - park farther from your destination for a longer walk, take the stairs instead of the elevator, toss a ball with your family in the backyard.
• Have fun. Keep good balances of work and play, and of solitary and group activities. Sometimes we need time alone to gather our thoughts; sometimes we need people around to hug, listen to or share ideas with us.
• Maintain a support system. Make sure your schedule accommodates time with loved ones. Think of recreational activities you can do with friends or family that don't cost much. If you struggle with a disease or circumstance such as single parenthood, join a support group.
• Meditate, pray. Find ways to focus energy on a meaning and purpose beyond your everyday life.
• Keep your sense of humor. Laughter releases tension. Look for what's funny in everyday life. Find classic comedies on television or the library's video section.
• Be assertive. Don't bottle up negative emotions and experiences. When you have a difficult message to deliver, describe the situation, express your feelings, specify your wants and say it directly to the person involved. Write it down first, or practice verbally, if that will help.
• Be creative. Indulge in enjoyable hobbies, whether they be painting, gardening, dancing, writing in a journal, singing in a church choir or by yourself.
• Give of yourself. Finding a way to help someone in need is the best way to remind ourselves to be grateful for what we might take for granted.
• Pamper yourself. It doesn't cost much to relax with a long bubble bath, a foot bath while reading the mail or a series of family back rubs.

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