In this last article in our series on stress we're going to cover some of the ways that stress can be reduced.

One of the easiest ways to reduce stress is to start with a healthy diet. Medical research shows that a diet composed of whole grains, vegetables, and fruits can greatly reduce stress because of the nutrients being supplied to your body and mind. Also avoiding such things as alcohol, caffeine, and tobacco can greatly reduce stress.

Another great treatment for stress is lots of exercise. This serves two purposes. The exercise itself builds up the body which fights off stressful factors. Also, exercising is a great distraction in itself to get your mind off of the things that are bothering you, and in turn this reduces stress. A varied exercise routine is best because it prevents boredom. Maybe take an hour or two and divide up your time between treadmill, biking and weightlifting.

Other activities that are great for reducing stress are aerobics, swimming and yoga. Signing up for one of these classes is a great way to kill a couple of hours, get your mind off things and at the same time get your body into better shape.

Of course if you are terribly out of shape then you need to start slow. Maybe start with taking a 15 minute walk 3 days a week. Then work your way up to 30 minutes and eventually an hour. Then you can add yoga or aerobics to your routine, maybe starting one or the other for a half hour a week and then working your way up to maybe 20 minutes a day. Of course don't start an exercise routine until you've checked with a doctor.

Besides exercise, another way to reduce stress is through activities that don't take much physical exertion, but do take time and in the process take your mind off your problems for a while.

The best of these, if you can afford it, is to take a vacation. Go somewhere for a week or at least a few days just to get away from things. Places where they have many attractions like amusement parks or beaches, especially in the summer, are great. An associate of mine personally told me of a time when he was under such terrible stress that he was afraid he was going to have a nervous breakdown. After just one weekend at the beach he was a new person. Yes, vacations work wonders.

Another thing that's important to do is reduce stress at work. If there is something about your job that is extremely stressful, take it up with human resources. Maybe they can find some ways to reduce the stress by changing your situation slightly.

Practice stress reduction techniques like deep breathing exercises, muscle relaxation, meditation and massage therapy.

Finally, get yourself into a support group. Talking to other people who are also under great stress can be a great comfort. You know the old saying, misery loves company.

These are just some of the natural things you can do to relieve stress without medication. You should see significant improvement by using the above suggestions.

Michael Russell
Your Independent guide to Stress