Tips to help manage your anxiety and stress level.

   Stress occurs when you perceive that demands placed on you — such as work, school or relationships — exceed your ability to cope. Some stress can be beneficial at times, producing a boost that provides the drive and energy to help people get through situations like exams or work deadlines. However, an extreme amount of stress can have health consequences, affecting the immune, cardiovascular and neuroendocrine and central nervous systems, and take a severe emotional toll.

Untreated chronic stress can result in serious health conditions including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression and obesity.

But by finding positive, healthy ways to manage stress as it occurs, many of these negative health consequences can be reduced. Everyone is different, and so are the ways they choose to manage their stress. Some people prefer pursuing hobbies such as gardening, playing music and creating art, while others find relief in more solitary activities: meditation, yoga and walking.

When you're feeling anxious or stressed, these strategies will help you cope:

* Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

* Eat well-balanced meals. Do not skip meals. Do keep healthful, energy-boosting snacks on hand.

* Limit alcohol and caffeine. Which can aggravate and trigger panic attacks.

* Exercise daily to help you feel good and maintain your health.

* Get enough sleep. When stressed, your body needs additional sleep and rest.

* Take a deep breath. Inhale and exhale slowly.

* Welcome humor. A good laugh goes a long way.

* Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

* Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

* Talk to someone. Tell friends and family you're feeling overwhelmed, and let them know how they can help you. Talk to a physician or therepist for professional help.

* Get help online.Online guide or programs coach and help you turn healthy anxiety management into a habit.