Stress has become a fact of life, and for some, the daily norm. Although occasional stress can help improve our focus and performance, living with chronic stress can backfire by causing anxiety, depression and serious health problems.

The body reacts to stress with alarm, resistance, and exhaustion. Released hormone epinephrine, or adrenaline, prepares the body for physical action ("flight or fight") by increasing heart rate, blood pressure and blood glucose levels. Then the body releases glucocorticoid cortisol, or hydrocortisone, producing anti-inflammatory and immunosuppressing effects.

The holiday season can be a time of joy and togetherness, but for many it is also among the most stressful times of the year. Knowing our major struggles, putting them in perspective and taking action can help us deal with stress. The following strategies can help to improve stress tolerance and lessen the effects of stress on our health:

•Think positively. "Adopting the right attitude can convert a negative stress into positive," said Hans Selye, author of much groundbreaking work on stress theory. When optimism is hard to muster, cognitive-behavioral therapy, which trains people to recognize negative thinking patterns and replace them with more constructive ones, can help reduce the risk of chronic stress and depression.

•Get out and enjoy nature. While modern civilization has made our lives more convenient, it has deprived us of an essential source of stress relief -- connection with nature. Studies show that interacting with nature can help lessen the effects of stress on the nervous system, reduce attention deficits, decrease aggression and enhance spiritual well-being.

•"Smell the roses" for better mood. Aromatherapy, or smelling essential plant oils, recognized worldwide as a complementary therapy for managing chronic pain, depression, anxiety, insomnia, and stress-related disorders, can help you unwind. Orange and lavender scents, in particular, have been shown to enhance relaxation and reduce anxiety. Try spraying some in your car or pillow at night.

•Relax with a cup of tea. During stressful times, coffee helps us keep going. To give yourself a break, however, consider drinking tea. Research shows that drinking tea for six weeks helps lower post-stress cortisol and increase relaxation. Habitual tea drinking may also reduce inflammation, potentially benefiting your heart health.

•Laugh it off. Humor relieves stress and anxiety and prevents depression, helping put our troubles in perspective. Laughter can help boost the immune system, increase pain tolerance, enhance mood and creativity and lower blood pressure, potentially improving treatment outcomes for many health problems. Try viewing a comedy at the theater.

•Enjoy the relaxing power of music. Music, especially classical music, can also serve as a powerful stress-relief tool. Listening to Pachelbel's famous Canon in D major, while preparing a public speech helps avoid anxiety and lowers heart rate and blood pressure, which usually accompany public speaking. Music therapy can also elevate mood, improve immune system function, reduce fatigue and improve self-acceptance in people. Music therapy has been shown to have beneficial health effects on cancer patients, multiple sclerosis patients, and surgical patients.

•Calm your mind. In recent decades, many forms of meditation have gained popularity as relaxation and pain relief tools. Focusing on our breath, looking at a candle, or practicing a non-judgmental awareness of our thoughts and actions can help tune out distractions, reduce anxiety and depression and accept our circumstances. Guided imagery, such as visualizing pictures prompted by an audiotape recording, also shows promise in stress relief and pain reduction.

•Enjoy the warmth of human touch. Just as the mind can affect the body, the body can influence the mind. Virginia Satir, a famous American psychotherapist, once said that people need four hugs a day to help prevent depression, eight for psychological stability, and 12 for growth. While asking for hugs may not work for some, massage and chiropractic care can help us relieve stress and reduce anxiety or depression. Regular massage or chiropractic care may reduce blood pressure in people with hypertension and may lead to less pain and better sleep in patients with certain types of pain syndromes.

•Give exercise a shot. To get the best of both worlds, affecting the mind through the body while getting into good physical shape, try exercise. In one study, a group of lung cancer patients increased their hope and positive outlook due to exercise. Exercise can also reduce depression and improve wound healing in the elderly. Tai chi, which works for people of all ages, may enhance heart and lung function, improve balance and posture and prevent falls, while reducing stress.

No matter what stress-relief methods you choose, make it a habit to use them -- especially if you feel too stressed out to do it. As someone once said, the time to relax is when you don't have time for it.

Matthew Ryan Taylor is a chiropractor at Partners in Health and Wellness in Chapel Hill.