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Four practical ways to deal with stress

Every situation is different. Keep in mind some tactics work better in some situations than in others. Take a look and see which one of these effective strategies might be right for you.

1. Deal with the problem right away

Sometimes, when you're feeling stress, there's a single main reason. But stress can create a whole swirl of negativity, and often the swirl is all we can see. Step back and focus on where the stress is really coming from. Then you may be able to take steps to deal with the problem practically and calmly.

For example, say you're swamped at work. You have a pile of work on your desk and you're afraid your boss will be angry if it doesn't get done by the deadline. Instead of worrying about it and letting the stress get the best of you, isolate the main problem. In this case, it could be that there's simply too much work for one person to handle.

Now step back and think. Can you delegate some of the work? Can you submit the work in smaller batches? Could you ask your boss for an extension? Come up with a plan and approach your boss. That way, you're facing the problem and taking action.

2. Let the feeling pass

If you're upset about a problem you can't do anything about right away, try putting your feelings aside for a while.

Imagine your problem as something you can physically put in a box and put up on a shelf. Once you do that, tell yourself you'll come back and examine the problem later. Even if it's just for a few minutes, take a break from your source of stress. Try and distract yourself. A solution might present itself later. And it might be easier to recognize it when you're not stressed out.

3. Turn to your friends or a journal

Have you ever noticed that talking to a friend can help you feel better? Even if your friend doesn't have all the answers, you may feel better just getting a few things off your chest.

In the days before your Quit Date, you learned that people who get support are more likely to quit. So if you haven't reached out to your support network, we urge you to do so. Friends can be great stress relievers.

For many people, writing in a journal also helps them get to the root of some problems. Getting their thoughts down on paper sometimes makes it easier to see their situation in a new light, and it can clarify the next steps. Try it for yourself and see if it works for you.

4. Take a breather, and relax

Try turning your attention to something that relaxes you — something other than your own worries.

For some people, window shopping is a great stress-reliever. For others, it's sports or a physical activity. Or doing a crossword. If you're feeling stressed, take a breather. Slow down. Find something you enjoy doing that can help your body and mind relax. You could even try listening to a relaxation CD. Remember, it doesn't have to be anything complicated; sometimes the simplest things can be the most effective.

Keep in mind that knowing how to relax is a skill. As with any skill that you've been learning, your ability to relax may improve with practice. So for today's activity, we'll show you how something as simple as breathing and stretching may help you relax. It's a skill you can practice anytime, anywhere.