Stanford Medical School and the World Health Organization agree that 90-95% of illness and dis-ease is caused by - "Stress".

What is Stress? Briefly, you have primitive fight, flight and freeze responses which are designed to effectively help you deal with immediate threats to survival. When these responses are engaged for long periods without rest the body deteriorates. Chronic stress shuts down the immune system resulting in chronic illness.

Being on "red alert" for long periods in this high-pressure culture, the body requires more rest and supplies to combat the fatigue of long-term stress.

Here are some quick tips for de-stressing your body fast.

Tip 1 ~ Breathe. Take a deep breath, center yourself and smile. Breathing relaxes and restores both body and mind.

Why it works ~ When the body stresses, breathing becomes shallow. You may hold your breath. Taking a deep breath gives your cells the oxygen they need. The body relaxes and the mind is sharper. When you take that breath deep into the pelvic floor, you will find you stand up straighter and feel more centered and balanced. Standing strong and in charge of your next step feels great, so smile. When you smile, you actually feel better. Smiling is a physical cue indicating you are happy, so endorphins start to flow. A genuine smile cues everyone around you too. You may also find that others respond better to you.

Tip 2 ~ Eat. Pack a piece of fruit, nuts, raisins or other quick snacks to have on hand when you work beyond meal breaks. Something you can grab fast instead of donuts, candy or fast food from the vending machine. Grab a zip lock bag, throw in a few unsalted nuts, dried berries, raisins, or other dried fruits, or natural foods you like and put it in your pocket, purse or desk. Take a handful or two whenever you feel a hunger pang or drop in energy.

Why it works~ A small change in eating creates a huge increase in energy levels immediately and in health over time. Your cells need nutrients to produce energy for work and to regenerate when they are under stress. Fast food, sugar and salt have a deteriorating effect on the body. Sugar provides a temporary high, but to balance that the body will rebound with an equal or greater low. You actually have less energy in the end. Eating a little bit of nutritious food every couple of hours also has side benefits. When your body knows you are going to feed it regularly, it stops packing on fat to prevent you from starving.

Tip 3 ~ Drink Water. Most of us have gotten into the habit of drinking things our body cannot use (caffeine, sugar, carbonation). Replace one beverage a week with pure water and feel the rejuvenation. Each week replace another cup of coffee or soda with a glass of water. Over a few weeks, you will find that your body prefers water. Keep a mug of water on your desk, or strap on one of those water bottles, so you always have some with you. Sip it all day long. Once your body gets used to the idea that you will be giving it the water it needs regularly, it will stop retaining fluid. Your drinking and peeing ratio will level out in a couple of days. As your cells re-hydrate, you will look and feel younger and more vibrant.

Why it works ~ Your cells are mostly water. You need to replace the water lost from sweating, tears and the body's heating and cooling system on a continuous basis. Dehydration is associated with decreased energy, increased hunger, tiredness, and aging wrinkled skin. In addition to drinking water, eat more water-based foods, like fresh fruits and vegetables for hydration. Another good reason for replacing carbonated beverages with water is that carbonation leaches minerals from your body.

Tip 4 ~ Rest. Take a break whenever possible. Studies prove that workers who take a break increase productivity. While you are taking that break, stretch your arms, back and legs. Animals stretch regularly. Watch a cat or dog sometime, and notice how often they stretch.

Why it works ~ Stretching improves the elasticity and mobility, which allows for relaxed movement and less tension. Resting the body and mind to a state of quiet opens the senses for more presence in the moment, creativity and peace. When you create some spaces in your day, you experience more of what is present and come up with creative solutions to stressful situations.

Putting the pieces together ~ While you are taking that stretch break for 5-10 minutes, have a glass of water, pop some of those nutritional snacks, take a deep breath into the floor of your pelvis, let it out and smile. Feel the return of energy and relaxation to your body, clarity to your mind and caring to your heart.

When you feel stressed, try these simple tips for renewing your body ~ breathing, eating, drinking water and rest. Experience for yourself how taking care of YOU, provides the precious resources you need to do what needs to be done from a place of strength and abundance.

© 2009 Aila Accad

Author's Bio: 

Aila Accad, RN, MSN ‘Your Stress-Buster Coach’ is an award-winning speaker, best-selling author and transformation coach who inspires and supports people to free their lives from stress and restore inner power. Her Amazon Best-Seller “34 Instant Stress-Busters, Quick tips to de-stress fast with no extra time or money” is available now with $1200 in free self-growth downloadable gifts at Sign up for De-Stress Tips & News at and receive the “Ten Instant Stress Busters” e-book.