Your heart is pounding, there’s a dull ache at the base of your temples, your palms are sweaty, and you’re exhausted. As Dennis White knows, these symptoms are often the result of stress.

Whether brought on by a deadline or a traffic jam, “stress has become more prevalent in our lives,” says White, a clinical psychologist and member of the Rotary Club of Sturgeon Bay, Wis., USA. And the impact of stress on one’s health is undeniable.

Mild stress can cause head­aches, insomnia, and intestinal distress. In more severe cases, stress has been linked to heart disease, hypertension, and cancer. In fact, the American Institute of Stress estimates that at least three-quarters of visits to physicians are for stress-related disorders.

“Our bodies turn stress into medical problems fairly quickly,” explains David Avery, a family physician at Grand Central Family Medicine in Vienna, W.Va., USA, and a member of the nearby Rotary Club of Wood County. “We need to learn how to manage stress in order to stay healthy.”

Get moving

Stress causes your body to release hormones in surges that raise your heart rate and make you feel tense and anxious. Twenty minutes of exercise three times a week can help drain these “fight or flight” hormones and make you feel more relaxed. “Going for a brisk walk will increase your heart rate and relax your muscles,” says White. “It’s an instant pick-me-up.” Physical activity increases the production of feel-good neurotransmitters called endorphins. It’s often called a “runner’s high,” but any type of exercise, from a game of racquetball to swimming laps in the pool, can bring the same positive reaction.

Exercise is also meditative. Focusing on the sound of your feet hitting the pavement as you run or concentrating on your form during a game of tennis will help take your mind off the things that are causing you stress.

Banish negative thinking

Stress is exacerbated by negative thinking. In fact, persistent negative thoughts often lead to stress. The trick is in learning to change the way you think.

Instead of worrying about meeting quarterly sales goals, for example, create an action plan. Or focus on how much your golf swing has improved this season instead of comparing your score with that of the best golfer in the office.

“Our stress level depends on how we perceive what is happening to us,” White explains. “Positive thinking goes a long way toward reducing stress.”

The process of visualization reduces the physical symptoms of stress by slowing heart rate, lowering blood pressure, and reducing muscle tension. It also improves concentration and bolsters productivity.

Create an image of a relaxing place such as a deserted beach on a tropical isle. Engage as many senses as possible – imagine the color of the water, the feel of the sand between your toes, the sound of the waves crashing on the shore – and call this image to mind during stressful times.

“In a matter of minutes, your body re­sponds to the positive visualization and you start to feel more relaxed and peaceful,” says White. “Being able to calm your mind through visualization will help you deal with stress.”

Cognitive therapy – based on the belief that our thoughts, not external forces such as people or situations, stir stressful emotions – can also be an effective way to find calm. During a therapy session, a psychologist will work with you to reframe your thoughts and develop coping strategies and relaxation techniques to mitigate the effects of stress.

“Stress is like boiling water in a tea kettle,” says White. “There needs to be a safety valve; otherwise, it will boil over. Therapy gives you the tools to create that safety valve.”

Eat a well-balanced diet

A diet rich in fruits and vegetables can boost the production of serotonin, a hormone that regulates your mood. The next time you’re feeling stressed, eat a banana, pineapple, or kiwi fruit – all good sources of serotonin. Comfort foods such as pasta and bread also help boost serotonin levels.

When it comes to controlling stress, there are certain foods to avoid. Both caffeine and alcohol trigger the release of adrenaline and will increase stress levels. You should also avoid sugar, which can lead to irritability and poor concentration.

What’s more, “stress causes your body to release cortisol, a stress hormone that causes you to eat more and store fat,” says Steven Perman, a board-certified clinical nutritionist in Boca Raton, Fla., USA, and a member of the Rotary Club of Boca Raton Sunset. 

“Eating a well-balanced diet gives your body the nutrients it needs to function at an optimal level,” says Perman. “It’s one of the easiest things you can do to protect against stress.”