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    Stress Management

    Stress Management
    Stress is inevitable.  But how you react to it can make a big difference.  Effective stress management can help you cope with the stress, reduce its harmful effects and prevent stress from spiraling out of control again in the future. 
     
    These stress management tips can help you reduce anxiety and relax:
     
    1. Recognizing signs of stress: identify which situation stress you most and minimize your exposure to these stress triggers.  
    2. Sharing thoughts and concerns: talk to someone you trust and express your internal feelings instead of bottling them up.
    3. Thinking positive: be optimistic and look for solutions rather than dwelling on problems.
    4. Doing regular exercise: walking, running, dancing, cycling whatever you like, daily if possible.
    5. Sleeping well: get 7-9 hours adequate sleep, do relaxation exercise before bedtime 
    6. Eating balanced: take more anti-stress food (cheese, banana, milk, beef), have sufficient water intake especially when over stressed. 
    7. Relaxing your mind and body: with your eyes closed, recall a relaxing environment and imagine you are there doing nothing but relaxing.
    8. Seeking help: please seek counselor advice if required
     
     
    Deep Breathing meditation
    1. Step 1: Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
    2. Step 2: Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
    3. Step 3: Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
    4. Step 4: Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
     


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