We all experience stress sometimes. Stress happens when life demands something beyond our ordinary routine.

In small doses, stress can be good: we can use it to perform better or to overcome a fear. For example, when I am supposed to teach a new class, I channel my nervousness into extra preparation. 

One thing about life is certain, however: trouble. Challenges will arise that exceed our ability to cope. Problems with money, jobs, health, and relationships may seem to pile up all at once.

Too much unmanaged stress can be bad for our health. After hours, days, even weeks of bearing these heavy burdens, our bodies will give out warning signs.

My favorite analogy here is the check engine light in a car. When this light goes on, we should have a mechanic diagnose the issue. If we ignore it, more serious problems could develop until the car stops working completely.

Each of us has one or more “check engine lights” that our body uses to communicate that it is becoming damaged by stress. Which of these warning signs do you recognize? This list is provided by the American Psychological Association (APA.org):

• Headaches, muscle tension, neck or back pain

• Upset stomach

• Dry mouth

• Chest pains, rapid heartbeat

• Difficulty falling or staying asleep

• Fatigue

• Loss of appetite or overeating “comfort foods”

• Increased frequency of colds

• Lack of concentration or focus

• Memory problems or forgetfulness

• Jitters

• Irritability

• Short temper

• Anxiety

Once we recognize our body’s stress signals, we can do something about it. If we ignore them, over time we could develop serious health conditions like high blood pressure, heart disease, depression and obesity.

So what can we do? First, we should take care of our basic needs by eating balanced, regular meals and getting enough sleep. We should avoid turning to alcohol or drugs when stressed out, because these can cause more problems over time.

Next, we should regularly employ our favorite stress-reducing techniques. Everyone is different and may need different methods. Look at this list and choose some that you would like to try.

Take a break. Remove yourself from the stressor, even for just 15 to 20 minutes. Getting someone to watch your crying baby so you can take a walk may be just what you need to gain perspective.

Exercise. Regular exercise is still one of the best ways to refresh and strengthen both the body and the mind. Thirty minutes, five times a week is the recommended minimum, but even 10 minutes at a time is beneficial!

Talk about your problems. Confide in a trusted person who will listen and support you. You can also talk to yourself using positive, uplifting words.

Smile and laugh. Take it easy on yourself and keep your sense of humor.

Meditate or pray. Find a quiet place and breathe deeply and slowly. Tune in to your present feelings.

Find a relaxing hobby. Reading, gardening, watching a movie, playing cards – there are many things we can do to unwind. Make time for your favorite. You are worth it.

Chrissie Kaufmann is a group fitness instructor at the YMCA of Southwest Michigan.