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Stress is a part of life. It happens to everone every day as we cope with ordinary events, interact with people and meet all kinds of demands.

Nearlly everything such as rules, work, responsibility, decisions, changes, relationships, illness and money can cause Stress.

A little stress is good. It makes you think and strive harder. It stimulates and provides excitement. One example is the stress of competitative sports.

Nevertheless, too much of stress can be harmful, worse if it goes on for a long time.

STRESS = HEALTH AFFECTED

++ Palpitation [ Fast Heartbeats ]
++ Tense Muscles
++ Headaches,Stomach Ache and Diarrhoea
++ Over anxious and Hot Tempered all the time
++ Becoming Defensive, Aggressive
++ Frequent Lethargy and Decreased Concentration Level
++ Excessive Eating / Loss Of Appetite
++ Insomnia
++ Migraine
++ Stomach Ulcers
++ Skin Rash

If Stress is prolong, it may lead to :-

+++ Hypertension
+++ Heart Attack
+++ Depression, Nervous Breakdown or Mental Illness
+++ Aggravation of Asthmatic Attack

12 STEPS TO CONTROLLING STRESS

* Plan your time well
* Spread out the changes in your life
* Be realistic in what you do
* Make decision wisely
* Learn to like yourself
* Think positive
* Share your problems
* Build a happy family
* Make friends
* Keep Healthy
* Make some time for yourself
* Learn some relaxation techniques

RELAXATION TECHNIQUES

• Stand with your feet apart and your arms hanging loosely by your sides.
  
• Close your eyes and let your head fall foward.
  
• Breathe in slowly through your nose. Draw in the air deeply, allowing first your abdomen than your lungs to expand.
  
• Hold your breath gently for a while.
  
• Breathe out slowly through your nose. Take your time.
  
• Repeat the deep breaths until you feel relaxed.
  
• Then slowly open your eyes.

• Sit on a comfortable chair.
  
• Close your eyes.
  
• Clench one fist tightly. Hold the tension for a few seconds and concentrate on it.
  
• Then, release the tension very slowly. Feel the tension draining out of your hand.
  
• Repeat this exercise with any part of your body - face, scalp, eyes, shoulders, abdomen, buttocks, arms and legs.

• Switch on some soft music.
• Sit on a comfortable chair or lie down.
• Close your eyes.
• Relax all your muscles and let your body go limp.
• Think of a pleasant soothing image such as a blue mountain lake ... gentle lapping waves ... leaves rustling in a soft wind ...
• Do some deep breathing if you like or listen to a taped relaxation message.
• Continue until you feel very relaxed.

Need Someone To Talk To ????

Call IDD (65)
If you are in SINGAPORE ...Call Direct :-

• SOS [Samaritans of Singapore] ~2214444~
• STUDENT LINE ~2812522~
• TINKLE FRIEND ~2744788~
• PARENT LINE ~2898811~
• COUNSELLING AND CARE CENTRE~5366366~
• SAMH COUNSELLING SERVICE ~2387019~
• SAGE HELPLINE [For older adults} ~3538633~
• AWARE HELPLINE [For Women] ~7745935~

Copyright © by ALBERTO SOMCHAI

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