Controlled
BREATHING:
1 2 3 4 5
When you’re ready, bring your attention to your breath Breathe in gently and evenly, over a count of three Hold your breath for a count of three Breath out steadily for a count of four Then repeat for as long as you feel comfortable.
Muscle
RELAXATION:
1 2 3 4 5
When you’re ready, bring your attention to how your body feels Focus on the muscles in your fingers Tense the muscles and hold it for a count of five and notice how tight the muscles feel Release the tension, and notice how relaxed they feel now Repeat with each of the muscles in your body, from top to bottom: eyes, face, jaw, shoulders, stomach, hips, knees, ankles, toes.
6 WAYS TO DE-STRESS YOURSELF Take Control
Avoid Unhealthy Habits
There’s a solution to any problem. Remaining passive and thinking you can’t do anything about your problem will only make your stress worse. Taking control is empowering, and it’s a crucial part of finding a solution that can help beat your stress.
Don’t rely on alcohol, smoking and caffeine as your ways of coping. A healthy diet isn’t just good for your physical health.
Get Some Exercise Moving your body is important to combat stressful reactions, and prevent them from arising in the future. When you keep your body in peak condition, you feel lighter and more energized, leaving you prepared to manage life’s stresses.
Connect With People A good support network of colleagues, friends and family can help you see things in a different way. Activities and time spent with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever!
Smile please! Research has found that even a fake smile can help you handle stress.
Get Some ‘Me’ Time Did you know the UK works the longest hours in Europe? Try setting aside a couple of nights a week or time at the weekend for some quality “me time” away from work.
Need some extra help or someone to talk to? italk is a FREE service for people suffering from depression and anxiety. Visit www.italk.org.uk or get in touch by calling 023 8038 3920. SHJ MAGAZINE
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