Stress Management: Recognise changes, Have a healthy lifestyle and More

Stress Management - Treatments

How can we manage stress better? Just as there are many sources of stress, there are many ways of managing it. Here are 7 of them:

Time management: Prioritize tasks by creating a list, giving precedence to urgent matters over less important ones.
Relax and self-care: Unwind by partaking in hobbies you enjoy such as taking a walk or watching a movie
Regular exercise: Exercise offers numerous benefits, but consistency is key. It enhances circulation, strengthens muscles, and reduces body fat, supporting physical and mental well-being. Aim for at least three sessions of aerobic exercise per week, lasting 20 to 30 minutes each.
Spend time with family: Nurture your family relationships by dedicating quality time to your loved ones. Engaging in activities together fosters family unity, which serves as a vital source of emotional support during challenging times.
Confide in friends: Cultivate friendships as they are essential to well-being. When facing challenges, confide in trusted friends who offer support.
Find spiritual comfort: If you are religious, dedicate time to prayer and reading scriptures to strengthen your spiritual well-being.
Watch what you eat: Be mindful of your consumption habits, as excessive consumption of tea, alcohol, and smoking can exacerbate feelings of anxiety. Avoid drinking these substances in the evening to promote restful sleep.

Deep Breathing Exercise to Relieve Stress

The deep breathing exercise is a simple yet effective technique in stress management. It is useful in replacing the rapid, shallow breathing caused by stress with long, deep breaths using all of your lung capacity. This simple exercise, done 1-2 minutes several times a day, may relieve many stressful feelings.

Take in a slow breath into your lungs, through your nose and out through your mouth.
You don’t have to take deeper breath than usual. Just the depth with which you normally breathe.
Slow down your breathing rate gradually. You can do this by breathing in and counting 1 – 2 – 3 before breathing out. You should aim to breathe at a rate of about 12 to 14 breaths in a minute.
Relax the muscles around your neck and your shoulders.
Continue these breathing control exercises for about 5 – 10 minutes or until you are no longer breathless

For more stress management tips, be sure to download a copy of our leaflet for further reading:

Stress Management (English).pdf