Say Goodbye to Stress We often encounter changes in our daily lives. Changes may be due to social, environmental, physical or psychological factors. Whenever we need to adapt to changes, we experience a certain degree of psychological stress. Stress is not necessarily harmful. Stress to a certain extent can optimize one's working and coping ability, as well as enhance personality maturation. But too much stress can overwhelm you and give rise to mental and physical problems. Therefore we should recognise the sources of stress and learn how to cope with stress. Sources of Stress academic or career problems, e.g. change of school, heavy homework interpersonal relationship problems, e.g. conflicts with colleagues or schoolmates love affairs problems, e.g. breakdown of relationship family problems, e.g. parents divorced, death of close relatives financial problems, e.g. in debt environmental factors, e.g. migration, noise personality problems, e.g. lack of self-confidence, indecisive, too idealistic, withdrawn Stress and Health Excessive or prolonged stress may lead to nervousness, anxiety, depressive mood, insomnia peptic ulcer, heart disease, hypertension and other illnesses breakdown of marriage or interpersonal relationships ineffective work incorrect ways to reduce stress e.g. substance abuse Tips for Stress Reduction To avoid excessive stress, the best way is to develop an optimistic outlook, lead a balanced life and handle stress appropriately. (1) Prevention of Stress maintain physical and psychological health * balanced diet * adequate sleep * work and play according to schedule * adequate physical exercise * always be relaxed and happy * develop a sense of humour and an optimistic outlook manage your time * plan and schedule your tasks * make good use of leisure time, develop healthy hobbies enrich your knowledge * read more and join interest groups or short courses to increase your ability to cope with stress thinking * broaden your horizon and be flexible establish fruitful interpersonal relationship * actively communicate with other people and expand support network know and accept yourself * appreciate your strengths and accept your weaknesses * avoid unrealistic expectations of yourself (2) Stress Management identify the sources of stress and tackle them directly face the difficulties positively and find various practical solutions * increase coping ability - enrich relevant knowledge - consider other's suggestions and learn from their experience - seek help and support from various resources - monitor the progress of the matter and make appropriate respond, evaluation and improvement * ease tension - put aside your heavy work and take a rest - engage in leisure activities, e.g. listen to music, draw, exercise - avoid hasty work and decisions - try your best but do not worry too much avoid making too many changes in a short period of time minimize the sources of stress, e.g. decrease workload or change the job do relaxation exercise in a quiet place and let yourself relax for 10 - 15 minutes each day. The steps are : - * sit on a chair comfortably * breathe in and out slowly * relax your body parts gradually : * hands, feet, head, neck, shoulders, chest, back * concentrate and feel the muscles relax seek help from your family, friends, teachers or professionals such as doctors, nurses, social workers and clinical psychologist if you are unable to handle the stress yourself (3) Avoid using incorrect methods to reduce stress smoking, alcohol drinking and substance abuse can only bring about short term numbness. They have no stress reduction effect and are harmful to your body; hurt your family and bring about long-lasting ill-effects withdrawing and escaping from reality are not solutions. Stress will accumulate and your suffering will be prolonged Remember: "Love yourself and your family, and have a healthy mind and body."