WAyS TO REDuCE STRESS
Stress is common in daily life and may be associated with work,
family or personal relationships. Whatever the cause, there are
some simple steps that can help you to reduce stress.
Postpone major life changes
• Making major changes in your life can be stressful at any
time. If you’re feeling stressed or anxious, it’s probably a
good idea to try to avoid moving house or changing jobs.
Leave them to a time when you’re feeling better.
Resolve personal conflicts
• Stress in personal relationships often contributes to
depression. Talk to a counsellor or psychologist who can
help you find ways to address your problems.
Do the things you enjoy
• You may find you are enjoying yourself less and spending
more time worrying. In order to relax effectively, you need to
allocate time to do the things you enjoy, such as exercising,
meditating, reading, gardening or listening to music.
Control your work
• Take control of your work by avoiding long hours and
additional responsibilities. This can be difficult, but small
changes can make a difference.
• Learn to say ’No’ more often. Create a balance between
work and the things you enjoy doing. Don’t allow yourself to
be overwhelmed by new commitments.
• Make sure you have enough time to rest, relax and exercise.
• Part of learning to relax requires you to set aside some time
in the day to do the things you enjoy.
Exercise regularly
• Physical exercise such as walking, swimming, dancing,
playing golf or going to the gym can help relieve the tension
in your muscles and relax your mind.
• Try to do some physical exercise every day, even if it’s just
going for a walk.
Seek help
• Talking to a friend, doctor, counsellor or someone else you
trust, can help to relieve your stress. Asking for help and
support at home, at work or in your other activities can also
reduce stress.
Stress is common in daily life and may be associated with work,
family or personal relationships. Whatever the cause, there are
some simple steps that can help you to reduce stress.
Postpone major life changes
• Making major changes in your life can be stressful at any
time. If you’re feeling stressed or anxious, it’s probably a
good idea to try to avoid moving house or changing jobs.
Leave them to a time when you’re feeling better.
Resolve personal conflicts
• Stress in personal relationships often contributes to
depression. Talk to a counsellor or psychologist who can
help you find ways to address your problems.
Do the things you enjoy
• You may find you are enjoying yourself less and spending
more time worrying. In order to relax effectively, you need to
allocate time to do the things you enjoy, such as exercising,
meditating, reading, gardening or listening to music.
Control your work
• Take control of your work by avoiding long hours and
additional responsibilities. This can be difficult, but small
changes can make a difference.
• Learn to say ’No’ more often. Create a balance between
work and the things you enjoy doing. Don’t allow yourself to
be overwhelmed by new commitments.
• Make sure you have enough time to rest, relax and exercise.
• Part of learning to relax requires you to set aside some time
in the day to do the things you enjoy.
Exercise regularly
• Physical exercise such as walking, swimming, dancing,
playing golf or going to the gym can help relieve the tension
in your muscles and relax your mind.
• Try to do some physical exercise every day, even if it’s just
going for a walk.
Seek help
• Talking to a friend, doctor, counsellor or someone else you
trust, can help to relieve your stress. Asking for help and
support at home, at work or in your other activities can also
reduce stress.
Have you noticed that you’re breathing too fast? Stress and
anxiety can affect your heart rate and breathing patterns.
A relaxed breathing rate is usually 10 to 12 breaths per minute.
Practise this exercise three to four times a day when you’re
feeling stressed or anxious so that you can use this as a shortterm
coping strategy.
1. Time the number of breaths you take in one minute.
Breathing in, then out is counted as one breath.
2. Breathe in, hold your breath and count to five. Then breathe
out and say the word ‘relax’ to yourself in a calm, soothing
manner.
3. Start breathing in through your nose and out slowly through
your mouth, in a six-second cycle. Breathe in for three seconds
and out for three seconds. This will produce a breathing rate of
10 breaths per minute. In the beginning, it can be helpful to time
your breathing using the second hand of a watch or clock.
4. Count to yourself.
5. Continue breathing in a six-second cycle for at least five
minutes or until the symptoms of overbreathing have settled.
After practising this exercise, time the number of breaths
you take in one minute. Practise the slow breathing exercise
each day before breakfast, lunch, dinner and bedtime. Use
the technique whenever you feel anxious. Gradually, you’ll be
familiar enough with the exercise to stop timing yourself.
Practise this exercise three to four times each day, so
that it becomes easy to use as a short-term coping
strategy when you feel anxious.
