Hurry up, we’re running late! We’ve got to get from softball practice to ballet by 6:00.”

“That guy at work drives me crazy! I wish he’d get a life and quit trying to ruin mine.”

“We don’t have enough to pay everything again this month. Will it ever get any better?!”

Most of us can relate to the above scenarios. We feel constantly pressed for time, people at work or at home sometimes drive us crazy and we feel the inflation crunch. And that’s only the beginning: Sometimes tragedy strikes or we go through difficult circumstances that seemingly last forever. We can’t get off the merry-go-round long enough to catch our breath.

We’re getting physically and emotionally worn out and even sick. Then we lose our perspective getting more and more frustrated. And the cycle continues!

There are ways to reduce stress and regain control. Dr. Jim Wehner, D.C., of Bethel Park, explains: “Most people function well within a certain range of stress. But,” he adds, “when we’re constantly overloaded with too much to do, stress becomes chronic. That’s when it leads to problems.”

Many people in his practice come in with symptoms of anxiety, neck and back pain, even chest pain and stomach irritation related to not handling stress properly. Dr. Wehner lets patients know, “One of the first things [to reduce stress] is to take a step back [and] not get too worked up about it.” He suggests taking five minutes whenever you feel overloaded and just sit quietly, realizing that, “This too shall pass.” And if you’re a person of faith, he suggests using that time for prayer.

The importance of regular exercise for reducing unwanted stress is paramount. Additionally, making a list of what we need to accomplish and then prioritizing helps. “It’s okay to not get everything done on the list,” he says.

Along with making a list, set realistic time goals for completing daily activities. And don’t be afraid to set limits on activity levels for both yourself and your loved ones.

Getting enough sleep is also important. When we don’t get the sleep we need, it’s even harder to deal with the everyday stresses of life.

Dr. Diana Carmona-Keller, MD, of Canonsburg agrees. She believes that the chronic lack of sleep in our country contributes to stress-related problems. She says studies show, “Six or less hours of sleep [per night] are associated with hypertension, diabetes and obesity, which can lead to heart disease.” Dr. Carmona-Keller finds that one of the best ways to prepare our body for the rest it needs is to have no caffeine in the evening. “We rely on caffeine excessively [in our culture],” she said. “We can lower our stress threshold by minimizing our caffeine intake to no more than one cup a day; otherwise we become tense and even more stressed out.”

Another thing Dr. Carmona-Keller points out is that when we’re exhausted we tend to eat for energy when what we need is exercise. Too much food makes us sluggish, but exercise will boost our overall energy and has the added benefit of helping us to be physically tired when it’s time to go to sleep.

Pastor Tony Cataneo of Jesus Fellowship Church in Bethel Park believes in the stress-reducing benefits of having healthy relationships in our lives. Pastor Tony, as his parishioners call him, tells of the importance of balancing our relationships emotionally, physically and spiritually. He says we balance our relationships with others by not holding grudges but being willing to forgive when we’ve been wronged. Holding on to grudges frustrates us, thereby leading to unhealthy stress and can make us sick as well. Pastor Tony referred to the book, None of These Diseases, by S.I. McMillen, MD, who states that as many as 80 percent of the diseases that we deal with can be attributed to stress. And, he notes, there’s a reason why we need a day off to rest and reflect, whether that includes worship or not. Our lives need a day each week away from work and stress.

Overall, as we balance our lives with nutrition, exercise, rest, relationships and spirituality, we find ourselves better able to deal with the difficulties that come our way while maintaining healthy levels of stress.