Lynchburg, VA - From headaches to heart disease, stress can cause us all kinds of health problems. Wednesday night we told you how a large percentage of other ailments doctors see, actually started with stress.

You may think you're already overscheduled, but there are some things you really need to include in your day, if you want to live a longer life. Tammy Mason is feeling the pressure and it's not just from keeping up with her two-and-a half year old son.

Tammy Mason - "We always have to be the best mom, the best wife, the best sister-in-law in my case, the best daughter, the best employee, the best friend and oh yeah and the house has to be perfect by the way..."

But that kind of pressure causes stress and for Mason -- sleepless nights.

Mason - "Sometimes it's not being able to sleep because your mind is swirling, you're going around and around trying to remember. I need to remember to do this and this."

Not getting enough rest is a huge contributor to stress and anxiety. Doctors say we can lessen the load with some simple lifestyle changes, for instance:

            -Discipline yourself to get enough sleep,

            -You MUST make sure you have a nutritious diet,

            -You've heard it before, but make yourself schedule it in -- exercise EVERY DAY,

            -Another MUST-- a healthy sex life,

            And especially for women -- have a network of loved ones.

Mark Beck, Mental Health Consultant CENTRA - "Women tend to want to circle the wagons and lean on and draw upon their support system."

Mason - "Sometimes all you need is someone to hear."

But it's not just about what you do, it's how you think. Keeping a positive outlook and setting your priorities is also important. One of Mason's priorities -- home cooked meals. So now she maps out meals a week at a time to save time at the grocery store and spend more time with her son, Micajah.

Mason - "There are some things in my life that I have to get done, somethings that I'm choosing to get done."

Like many women, Tammy struggles with one word we all need to say more often -- no.

Mason - "Saying no, is very hard for me, but I think as time is going by, I think it's actually helped."

Beck - "I like to encourage people to learn how to be healthy selfish, that's not an oxymoron, but to take care of yourself as you do the people around you."

Experts say one of the best ways to fight stress is to avoid things that make it worse -- overeating, over-drinking and packing your schedule. If you're curious about your stress levels, click here for a link to a stress quiz, and click here for more information.