Stress is a part of life.

Stres
Happens to everyone every da
we cope with ordinary events,
Interact with people and meet
kinds of demands.

Everyday things such as rul

work,responsibilities, decision
changes, relationships, illness
money can cause stress.

A Little stress is good. It makes you

think and try harder.
it stimulates and provides excitement .
The stress of competitive sports, for
example,is enjoyable
But
for toopeople.
most much stress or stress that
goes on for a long
time can become harmful.
ss affects everyone differently. Some people bec
s, defensive, others become depressed or withd
hers become aggressive or excited. Stress can al
:

# Fast heartbeats

# Tense Muscles

# Headaches, Stomach
Aches and Diarrhoea`

# Being anxious and bad-

tempered all the time.

# Acting in a defensive o
aggressive manner .

# Feeling tired and havin

trouble concentrating
# Eating disorders – loss of
appetite or overeating.

# Sleeplessness ( insomnia ).

# Migraine.

# Stomach ulcers.

# Skin rashes.

ess continues, it may lead to diseases like :

High blood pressure, heart attack

Depression, nervous breakdown or

mental illness

Worsening of asthma attacks.

control stress effectively, we must first k
is causing the stress. Then we must cons
her we can do anything about it. Some
s of stress can be changed or adjusted w
s simply have to be accepted. In both ca
ver we can change the way we react to t
earn how to cope more effectively:

STRESS
 lan Your Time Well
Be more organised. Make a list of all the things
ou need to do and arrange
hem in order of importance.
Decide how much time you need for
ach job and then stick to your plan.

e Realistic about What You Can Do GOALS

hoose your work according to your own
bilities and interests. Do not hope for the
mpossible. Set goals for yourself that are
chievable that you don’t become frustrated
r discouraged

ake Decisions Wisely

et all the relevant information first – don’t
ake major decisions blindly. Consider the
od and bad points of each choice. Involve
e people who will be affected by the decision
the process.
  Learn To Like yourself
Don’t worry too much about your
looks,
height, pimples and other faults.

Make the best of what you have

and learn to accept what you
cannot change.
Think Positive
Prevent negative feelings from buildin
Learn to identify the cause of these fe
and deal constructively with them.
Don’t blow things out of proportion.

hare your Problem

Do not keep all your problems and worries to
ourself. Remember you are not alone. Talk
o your spouse, friend, supervisor or religious
eader.They may have had experience with
imilar situations and they may be able to
uggest a solution to your problem.

 Build A Happy Family

Be kind, loving and polite to your family.
Treat them the same way you should treat
friends. They will provide you with love an
support in times of need. Set aside some t
each day to talk, play or relax together. Ma
your home a happy place to come back to
a hard day’s work.
Make Friends
st as you need a happy family, you also
eed friend to talk to and laugh with, to
sit you and go out with you and to help
ou in times of need. Treat others the way
ou would like them to treat you. Respect
heir views and be patient with faults. Try
ving in to others sometimes-even when
ou are right.

 keep Healthy
Keep your body healthy by exercising
regularly eating and getting enough sle
Do not turn cigarettes or alcohol to relie
your stress. Smoking & drinking do not
solve anything and will cause more
problems for your health.

Make Some Time For Yourself

Do something that you really enjoy.
It could be a hobby like collecting
coins or an exercise activity like
jogging.The a short break when you
feel tense or tired.You deserve to
have a litter fun sometimes.
pread Out The Changes In Your Life
ive yourself time to adjust from one
hange to another. For example avoid
etting married,buying a house and
hanging jobs all at the same time .

 Learn some relaxation Techniques

Deep breathing exercises, meditation, mass
and muscle relaxation techniques can be he
in relieving stress.
 DEEP BREATHING

tand with your feet apart and

our arms hanging loosely by
our sides.

lose your eyes and let your

head fall forward.

reathe in slowly through your

ose. Draw in the air deeply,
llowing first your abdomen,
hen your lungs to expand.

Hold your breath gently for a while.

reathe out slowly through your nose.

ake your time.

epeat the deep breaths until you

eel relaxed.

hen slowly open your eyes.

MUSCLE RELAXATION

1. Sit on a comfortable chair

2. Close your eyes .

3. Clench one first tightly. Hold the

tension for a few seconds and
concentrate on it.

4. Then release the tension very slow

feel the tension draining out of
your hand.

5. Repeat this exercise with any part

your body face, scalp, eyes, shoul
abdomen,buttocks, arms and legs
 MENTAL RELAXATION

witch on some soft music

t on a comfortable chair or lie down .

ose your eyes.

elax all your muscles and let your

ody go limp.

hink of a pleasant,. Soothing image

uch as a blue mountain lake…..
entle lapping waves…. Leaves rustling
n a soft wind…

o some deep breathing if you like

listen to a* taped relaxation message.

ontinue until your feel very relaxed.

 SHOULDER & NECK MASSAGE
do with another person and you can massage ea
eps are for the person who is doing the massagin
et your partner sit comfortably

tand behind your partner.

Suggest that your partner remove

his/her glasses, closes his/her eyes
and thinks of something pleasant.

Place your hands gently on your

partner’s shoulders as a “greeting”.

Apply gentle but firm, even pressure

with your thumbs across the top of
he shoulders. Start at the neck.
Work your way towards the ends of
he shoulders and then back across
o the neck.

Using both hands, massage across the

top of the shoulders with a kneading
motion,from the neck to the tips of
the shoulders and back.
To Be Continue
cate the spine ( backbone )
the base of the neck. Place
ur thumbs on either side of
e spine and apply gentle but
m pressure away from the
ne. Continue down the back
d then up again. Do not
ess on the spine itself.

cate the base of the skull at

e back of the head. Apply
tating pressure on either side
the spine with your thumbs.

ace one hand on your partner’s

in and one hand behind the neck
r support. Slowly and carefully
tate the head first in one direction
d then the other.

Ask your partner to clench his/her

eeth. Locate the tense jaw muscles.
Ask him/her to relax. Use three
ingers to massage the jaw muscles.

To Be Continue
Use your fingers to massage the
temples . Work across the
forehead and back to the temples

Place your hands gently back on

the shoulders as a “ Goodbye “.

STAY
HEALTHY