Managing stress successfully needn't involve powerful medications. You can drastically reduce stress levels naturally and here are five stress management steps you can take to quickly boost your mood levels.

If you're feeling under stress, here is a quick, easy technique you can use anywhere at anytime to help you find relief. It's called "square breathing" and it works like this: First, slowly inhale as deeply as you can for a count of 5 seconds. Then hold it for five seconds, then exhale slowly for 5 seconds. Pause for 5 seconds and then repeat four times.

There always seems to be an endless list of jobs that need doing: repairs around the home, paperwork, car maintenance, throwing out junk, cleaning the patio, weeding the garden - on and on and on! The more we put them off, the more the list grows and the more they contribute to your stress levels. So make a list of all of these chores and then schedule something I call a "Blitz Day". On this day, you will rise early and spend the whole day sorting out each of these jobs. Take few breaks and only have a quick bite at lunchtime and just blitz through these irritating but necessary tasks. This will get rid of them, you'll lower the stress they cause but more importantly, you'll realize just how effective and industrious you can be when you apply the full force of your will to accomplish things.

A major trigger for stress in many people occurs when they are facing a change or even a number of changes to their lives. Change is a constant in life and refusing to accept change can trigger the fear response and this causes stress levels to rocket. A crucial skill in managing stress effectively is being able to deal with change whenever it occurs. So, when you are faced with a change, try to find the positives associated with it and embrace change instead of resisting it. Every change presents an opportunity for you to grow and there are always positives to find in even the most trying of circumstances. Change by itself doesn't cause stress, what causes stress is more to do with how you react to change and if you react in a frightful, negative way, you will trigger stress and cause yourself a great deal of harm.

Performing the same routines day in day out really can become a grind. Although routine gives us a sense of certainty and security, it can also make us feel like robots who live a predictable existence. This feeling can trigger stress, depression and anxiety as you don't enjoy life when you feel it is predictable. So try to vary your days: start and finish work at different times, don't eat the same types of meal each day (e.g. cereal for breakfast each day), vary how you start the day (go for a swim, a walk, a jog, rise at different times) and try to visit somewhere new at least twice a month (a restaurant, a museum, a theatre, a town etc.) as this will help to bring variety to life and keep life interesting. It's also a great way of easily managing stress without making major changes.

Foods don't cause stress and they certainly can't cure stress but they can help reduce stress levels and boost your moods. Cod liver oil is one food that may help you because it is high in an essential fatty acid called Omega 3. Liquid is best but harsh so try taking a cod liver oil capsule every day and see how you feel. Refined sugar has been linked to hyperactivity and I must admit, I rarely eat it these days and I do feel calmer. Another great way food can help with managing stress is to enjoy a solitary evening indulging in your favorite comfort food. Home-made chicken soup, buttery mashed potatoes, chocolate, ice cream - all can be the culinary equivalent of a hug and make you feel better.

Each of the above techniques will help with managing stress and the more you apply them, the more stress will melt away and the happier you'll feel.

To discover more stress management techniques that will help you win the fight against stress and anxiety, please check out the resources we've assembled over on our conquering stress website.

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