It’s a car full of rowdy kids. It’s an unyielding client at work. It’s the grocery shopping and the vacuuming that never gets done.

It’s stress, and though it may seem to be ”all in your head,” it’s actually a full-body event.

Stress causes the body to increase its production of hormones such as epinephrine, norepinephrine, and cortisol; high levels of these hormones are linked to a variety of ills, from weight gain (in the form of fat) to disruptions in the body’s blood sugar levels.

Cognitive behavioral therapy, as well as muscle relaxation exercises, can decrease the levels of these stress hormones in your body. Duke medical psychologist Richard Surwit, PhD, who wrote The Mind-Body Diabetes Revolution, says we can all learn simple techniques to manage stress on our own.

“A lot of stress has to do with how we appraise what’s going on around us,” he says. For example, if your work supervisor snaps at you, how you respond internally is up to you. You can assume that he’s unhappy with you, or you can assume that he’s just having a bad day.

“People have to be able to figure out which is true,” says Surwit. “If your boss is having a bad day, that’s too bad for your boss, but it’s not something that should make you upset.”

Surwit created a structured set of exercises that train the brain for stress management. “They help you look at a situation, analyze it, decide whether the way you are responding is appropriate or not, and then change how you are responding if necessary.”

Among the physical and mental techniques recommended in The Mind-Body Diabetes Revolution:

• Tense, then relax. There are different variations, but the main idea behind progressive muscle relaxation is to consciously tense one group of muscles, such as your feet or your thigh muscles, for about 10 seconds, then let them fall limp. Work your way up from your feet to your head and neck, and notice how the complete relaxation feels.
• Form this addiction: Start with practicing the muscle relaxation described above once or twice a day, for 30 seconds, when you feel your muscles tensing, your heart racing, or your palms sweating.
  
  Surwit says that if you stick with it, you can work up to 30 such daily “mini-practices” -- and that what began as an exercise will quickly become a welcome habit that helps you stay upbeat and productive during your day.

• Check your brain chatter. When you find yourself feeling irritated or stressed, stop and write down your mood. What thoughts led to it? Are those thoughts based in truth? Now list some alternative interpretations of the event or idea that triggered your stress, and test those for truthfulness, as well.