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Stress reduction tips★

1. Regular moderate exercise can
boost energy and reduce feelings of
stress. Walking outdoors is a good
aerobic exercise for body and mind.
You can try out simple exercises like
jogging, walking, swimming, biking,
aerobics, etc. Exercise releases mood-
enhancing chemicals, like
endorphins, the mind-body's natural
painkiller and mood calmer. Finding
an exercise buddy can be even better.

2. Take a warm water bath.

3. Talking it out with a trusted friend
or professional

4. List out the problems and list their
possible solutions, then try them out.

5.Breathe deeply - slowly in, slowly
out and think of something pleasant.
Shallow chest breathing can cause
your heart to beat faster and your
muscles to tense up, increasing
feelings of stress. So breathe deeply,
begin by putting your hand on your
abdomen just below the navel. Inhale
slowly through your nose and watch
your hand move out as your belly
expands. Hold the breath for a few
seconds, then exhale slowly. Repeat
several times.

6. Keep a day journal. This will help
you note down what activities you
are doing everyday, how you are
utilizing your time and what things
cause you stress or anxiety during
the day. Once you know what
activities are causing stress you can
think of ways to deal with them. If
you start a journal keep at it atleast
for a few days in order to benefit
from it.

7. After you've done your best to deal
with a situation, avoid speculating
about the outcome. Forget it and go
onto the next thing.

8. Dont indulge in self-pity and do
not try to gain other's sympathy by
telling them your woes. Self-pity
results in making you feel weaker.

9. Avoid trying to hurry. Always try to
be relaxed and composed while doing
things.Hurrying results in worry and
anxiety. Try to maintain a schedule
so that you do not have to hurry for

10. If you find a problem or task as
too big, then break it down into
smaller, more manageable chumps so
that you do not feel overwhelmed.

11. Remember that most things that
you fear about may not actually
happen. What was the thing that
worried you the most last year or two
years back? Most likely you will not
even remember it. The same things
can happen to your current fears.

12. Don't try to be perfect. By trying
to be perfect in all things you do, you
may be creating unnecessary stress
in your life. Instead of that, try to do
the best that you can in everything
you do and if you make a mistake -
accept it, forgive yourself and learn
from it. Don't be too hard upon
yourself and don't overly criticize
yourself for making mistakes, instead
learn from mistakes and move on.

"Defeat is not the worst of failures.
Not to have tried is the true failure."
George E. Woodberry

13. Avoid feeling panicky. It may be
natural to feel a little bit of tension
and nerves prior to an important
meeting, interview, exam etc. but its
no use worrying unnecessarily.
Worrying too much may prevent your
mind from thinking clearly.

14. Resist comparisons with others.
Very often the common cause of
stress for people is that they compare
their own performances against that
of other people and if their
performance is a little bit inferior, it
destroys their confidence and creates
stress for them. Instead of comparing
yourself with others, make your own
previous performance as a standard
against which you can set future
goals for yourself to achieve. Keep
competing with yourself and not with
others. Competition with self can lead
to improvement and too much
competition with others can lead to

15. Sport psychologists have known
for a long time that visualizing
success can make an enormous
difference to the performance of
players. However most people do the
opposite - instead of focusing on
success they visualize and focus on
failure. You can minimize stress and
build up confidence by focusing on
your strengths and what you know
rather than focusing on your
weaknesses and what you do not

"Do not wait; the time will never be
'just right.' Start where you stand,
and work with whatever tools you
may have at your command, and
better tools will be found as you go
Napoleon Hill
1883-1970, Author

16.Try looking at problems as
opportunities for improving.

Opportunity is missed by most people
because it is dressed in overalls and
looks like work.
Thomas Edison

17. Get plenty of rest and eat well.
You'll be able to handle stress better
when it does come up.

18. When a particular problem is
causing you lots of stress then take a
time-out. Do something you enjoy
and do not think about the problem.
A few minutes away from the
problem can help.

19. Give yourself pep talk to cheer
yourself up. Sometimes we need to
be our own advisor and remind
ourselves to keep our cool, accept
things that happen to us - whether
good or bad and move forward in life.
Whenever you feel negative or
stressed out you have to make the
extra effort in gaining control of
yourself. Speaking to yourself in a
friendly manner can help - just like
when you give a loving advice to a
dear friend.

20. Walking in a garden or looking at
green trees can have a soothing
effect on us. Spend time looking at
trees and plants, watching birds or
animals, sitting by the seaside
watching the waves, enjoy beautiful
natural scenery - all these can take
our minds off everyday problems and
help in gaining calmness. Try being
absorbed in nature for sometime
everyday. You can also develop
gardening as a hobby. Besides feeling
calm, out health can also benefit as
we get fresh unpolluted air while we
are in natural surroundings.

21. Write down on a piece of paper all
things that you can think of which
are causing you stress. Divide the
paper into two parts by drawing a
margin in the middle. Then on the
left side write down all the things
which you can change by putting in
some efforts. On the right side write
down things which you cannot
change, like the death of someone
etc. Change what you can and stop
worrying about things you can't

22. Stretch: Stretching loosens
muscles and facilitates deeper
breathing, thus it can be good for
overcoming stress. Try this exercise -
on a rug or mat, kneel, sit back on
your heels, then lean forward and
put your forehead on the floor and
your arms alongside your legs, palms
up. Hold for one to three minutes.

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