7. Reframe problems
Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
8. Look at the big picture
Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
9. Adjust your standards
Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough”
10. Focus on the positive
When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective
11. Massage
12. Exercise regularly
Physical activity plays a key role in reducing and preventing the effects of stress
13. Eat a healthy diet
Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day
14. Reduce caffeine and sugar
The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. You’ll feel more relaxed and you’ll sleep better.
15. Avoid alcohol, cigarettes, and drugs
16. Get enough sleep
Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
17. Meditation
Small studies have suggested that regular meditation can benefit the heart and help reduce blood pressure. New practitioners should understand that it can be difficult to quiet the mind, and should not be discouraged by lack of immediate results.
星期四, 十一月 06, 2008
星期三, 十一月 05, 2008
Stress Management Part 3
Collection of coping technique
1. Relaxation
a. Muscle relaxation
Simple to learn and very useful for getting to sleep. The arm should fall freely. Practice makes the exercise much more effective and produces relaxation much more rapidly.
b. Deep breathing
During stress, breathing becomes shallow and rapid. Taking a deep breath is an automatic and effective technique for winding down. Deep breathing exercises consciously intensify this natural physiologic reaction and can be very useful during a stressful situation, or for maintaining a relaxed state during the day.
2. Learn how to say “no”
Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them.
3. To-do list
Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
4. Time management
a. Create a balanced schedule
Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
b.Don’t over-commit yourself
Avoid scheduling things back-to-back or trying to fit too much into one day. Prioritize tasks Make a list of tasks you have to do, and tackle them in order of importance.
c. Do the high-priority items first.
If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result
d. Break projects into small steps
If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
5. Don’t try to control the uncontrollable
Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems
6. Share your feelings
Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation
1. Relaxation
a. Muscle relaxation
Simple to learn and very useful for getting to sleep. The arm should fall freely. Practice makes the exercise much more effective and produces relaxation much more rapidly.
b. Deep breathing
During stress, breathing becomes shallow and rapid. Taking a deep breath is an automatic and effective technique for winding down. Deep breathing exercises consciously intensify this natural physiologic reaction and can be very useful during a stressful situation, or for maintaining a relaxed state during the day.
2. Learn how to say “no”
Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them.
3. To-do list
Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
4. Time management
a. Create a balanced schedule
Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
b.Don’t over-commit yourself
Avoid scheduling things back-to-back or trying to fit too much into one day. Prioritize tasks Make a list of tasks you have to do, and tackle them in order of importance.
c. Do the high-priority items first.
If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result
d. Break projects into small steps
If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
5. Don’t try to control the uncontrollable
Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems
6. Share your feelings
Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation
=>somemore technique to be continued
星期二, 十一月 04, 2008
Stress Management Part 2
Simple stress reduced method
a. Go for a walk.
g. Take a long bath. .
a. Go for a walk.
b. Spend time in nature.
c. Talk to a supportive friend.d. Sweat out tension with a good workout.
e. Do something for someone else.f. Write in your journal.
g. Take a long bath. .
h. Play with a pet.
i. Work in your garden.j. Get a massage.
k. Curl up with a good book.
l. Take a yoga class.
m. Listen to music.
n. Watch a comedy
=> to be continued
星期一, 十一月 03, 2008
Stress Management Part 1
Lately, I am doing with an assignment with stress management. In this assignment, I have to do a short course to teach other people with stress management. Last time in first year, I did learn it but now have to teach other people in ONE hour. Here is some of the information I summarized. I would like to share here and everyone can comment on what else to add.
How To Manage Stress
• Identify your stressors
• Know how you react
• Learn techniques to deal with stress
• Integrate stress management into your daily life
These are the 4 aspects which are important in stress management
• Identify your stressors
-you must identify why you are getting stress? There are good stress and bad stress. Good stress can make you determine in doing things but bad stress can cause you getting anxious or depressed. You can look at the stress throught biological (your body) , psychological (your mind) and social ( interaction with other).
• Know how you react
-know how are you going to react.
• Learn techniques to deal with stress
-Have a collection of coping techniques that may help you in coping stress.
• Integrate stress management into your daily life
-Practise them everyday, not only during stress.
=> to be continued
How To Manage Stress
• Identify your stressors
• Know how you react
• Learn techniques to deal with stress
• Integrate stress management into your daily life
These are the 4 aspects which are important in stress management
• Identify your stressors
-you must identify why you are getting stress? There are good stress and bad stress. Good stress can make you determine in doing things but bad stress can cause you getting anxious or depressed. You can look at the stress throught biological (your body) , psychological (your mind) and social ( interaction with other).
• Know how you react
-know how are you going to react.
• Learn techniques to deal with stress
-Have a collection of coping techniques that may help you in coping stress.
• Integrate stress management into your daily life
-Practise them everyday, not only during stress.
=> to be continued
星期日, 十一月 02, 2008
一本好心三之终于凉了
这几天的天气真的是热到我都快蒸发了。也不知道自己再搞什么，每天都是有气没力。可能posting 久了太久没回家开始没有battery了。之前Dr. Phang 有在的时候,每天都到clinic和病房报到，之后他去曼谷之后我就懒了下来。加上这几天酷热的天气 ，让我的全身机能都满了下来。所以一个星期下来都没有写一本好心，因为怕写着写着变成一本坏心，嘻嘻！
今天天气让我很烦加上这几天的心情也不是很好，好像很多气一样，终于选择了到病房的tutorial room去读书。这里好凉爽有没有人管，我跟了leongkid 两人就在这里“叹”冷气。虽然读了很多可是却很专心，把case write up 草拟了一部分，把不清楚的东西也弄清楚了一些。我们还在哪里制造Popular 的效果，开着动听的音乐，把灯调整橙灯加一点白灯。读到累了就到Wahid 用餐，不然就在那里睡了一下。哗！好舒服哦！
回到家了，天气还是一样热，厕所的灯坏了，只好摸黑冲凉。终于可以体会到保利他们怎样凉了!玩了仙剑一下终于要玩完了。上了msn跟文俊废了一下，好久没有跟他分到这样的程度了。心情也终于凉了下来。天气还是很热，可是心情开始凉了。
其实很感恩外面恶劣的环境给我的考验，老实说这几天真得再学习对抗自己负面的声音，自少少让他发泄出来让这股力量影响他人。要发泄也要把它转移到其他管道。这又是一堂很重要的课，我还在学习控制自己，
就好像hero里的hero要学会控制自己的力量别让他伤害到别人。哈哈！对不起，最近迷上了hero!
也祝大家称为自己真正的英雄！
今天天气让我很烦加上这几天的心情也不是很好，好像很多气一样，终于选择了到病房的tutorial room去读书。这里好凉爽有没有人管，我跟了leongkid 两人就在这里“叹”冷气。虽然读了很多可是却很专心，把case write up 草拟了一部分，把不清楚的东西也弄清楚了一些。我们还在哪里制造Popular 的效果，开着动听的音乐，把灯调整橙灯加一点白灯。读到累了就到Wahid 用餐，不然就在那里睡了一下。哗！好舒服哦！
回到家了，天气还是一样热，厕所的灯坏了，只好摸黑冲凉。终于可以体会到保利他们怎样凉了!玩了仙剑一下终于要玩完了。上了msn跟文俊废了一下，好久没有跟他分到这样的程度了。心情也终于凉了下来。天气还是很热，可是心情开始凉了。
其实很感恩外面恶劣的环境给我的考验，老实说这几天真得再学习对抗自己负面的声音，自少少让他发泄出来让这股力量影响他人。要发泄也要把它转移到其他管道。这又是一堂很重要的课，我还在学习控制自己，
就好像hero里的hero要学会控制自己的力量别让他伤害到别人。哈哈！对不起，最近迷上了hero!也祝大家称为自己真正的英雄！
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