SOME STRESS-BUSTING TIPS

Your Work Life
1) Be clear about your roles

2)Know your job scope and what is expected of you.  If not, clarify with your supervisor.

3)When working in a team, know each other’s roles and responsibilities.  Communicate regularly to ensure that the projects are on schedule.  

4)Delegate work, where appropriate.

Prioritise your work
Plan a timeline for your projects.  Start on projects that require immediate attention.
Allow an additional 10% of your time for unforeseen circumstances.

Be realistic in what you can do
Start a job only when you can and have time to finish it.  Similarly, do not take on new workload when you are up to your neck in work.
Learn to say 'no' when necessary.


Plan your meeting and start on time
Set the objective and agenda for your meeting and request cooperation from team members to be punctual.  This helps reduce time wasted discussing irrelevant issues and waiting for everyone to get started.  The extra minutes saved can be spent on productive work.

Practice 'power' chat
Keep business telephone conversation brief and concise.  Don't get into the habit of chatting too long which could affect your work productivity.
  
Counter negative thoughts
Watch out for negative thoughts at work.
 Stop worrying about how you appear to other people.  Focus on your good qualities and accomplishments.  Counter negative thoughts with positive affirmations such as  "I can do it!”.  Add helpful reminders to your screen saver, such as, "Take a deep breath," or add a phrase
or joke that makes you laugh.

Be fit and healthy
Join your workplace health programmes such as exercise classes, stress management courses or quit smoking programme, to keep healthy and fit.

Your Personal Life

Plan your household chores
Spread out the tasks that need to be done over the week. Avoid doing too many tasks in one day if you can. Prepare a list for grocery shopping so that you don't miss out on buying items that you need.

Plan your vacation
Plan your travel arrangement early and find out more about the place you are visiting (e.g. weather and road conditions, medical facilities, visitor's attractions, safety matters etc.


Prepare a list of items you need to bring along:
- important documents
- medication (if applicable)
- contact details in case of emergency
 If you have pets, make arrangement for someone to take care of them, especially if you are away for an extended period of time.

Plan for festive periods or gatherings
List the people you would be visiting and plan your time.
Write down a gift list and purchase the gifts in advance, if necessary.
If you are organising parties or social gatherings, prepare an invitation list and plan the menu. If necessary, make catering arrangement early.

Plan your child care arrangement
Be aware of the facilities, programmes and deadline for infant / child care / schooling arrangements. For working adults with young children, there are infant / child care centres and before and after school care facilities that will help look after your children while you are at work. Find one that suits you.

Recognise the responsibility if you are caring for an elderly
Be aware of the demands when caring for an elderly, especially if they have a medical condition that requires regular medication and frequent
visits to the clinics / rehabilitation centres. Modifications to the home environment, e.g. renovations can be made to provide a safer environment for the elderly.


Some Questions to Help you recognise

The list of questions below are intended to help you realise how stress may affect you.
The more ticks you have for “Always” and “Sometimes”, the more likely you are experiencing some form of stress. Please note that this may not be a very comprehensive diagnostic tool. If necessary, speak to your doctor or a mental health professional.

1) Do you feel that you always have to live up to others’ expectation?

2) Do you find that you are not able to concentrate on your tasks?

3) Do you suffer from sleepless nights or find it hard to sleep through the night, often waking up feeling tired? 

4) Do you suffer from shortness of breath? 

5) Do you suffer from palpitations or tightness in the chest or stomach cramps? 

6) Do you suffer from sweaty palms?

7) Do you find it hard to say no when you are asked to accept more tasks to do?

8) Do you feel tired all the time?

9) Do you constantly feel sad?

10) Do you have trouble eating?

11) Do you suffer from chest pains or tightness?

12) Do you find it difficult to pause and enjoy the simplicities of life?

13) Do you suffer from frequent digestive problems like diarrhoea, constipation or indigestion?

14) Do you grind your teeth or clench and unclench your fists?

15) Do you find it hard to set aside time to have fun and enjoy yourself?



RELAXATION TECHNIQUES

Deep Breathing
Give yourself 5-10 minutes to do this exercise.
1. Switch on some soft and relaxing music.


2. Dim the lights, if you can.
3. Sit down or lie down in a comfortable position.
4. Close your eyes and place one hand on your stomach right above your waist.
5. Take a deep breath slowly though your nose. Feel your stomach slowly rise up.
6. Slowly breathe out, gently through your mouth.
7. Focus on your breathing and feel the air moving in and
out of your body.
8. Repeat step 4 & 5 several times until you feel relaxed.
9. When done, slowly open your eyes.


Visual Imagery
Give yourself 10-15 minutes to do this exercise. If you have more time, start with deep breathing exercise, followed by a visual imagery exercise:



1. Find a quiet comfortable place. Switch on some soft and relaxing music.

2. Dim the lights.

3. Sit on a comfortable chair or lie down.

4. Close your eyes. Put aside all your worries and concerns for the moment.

5. Breathe in slowly, steadily and deeply. Relax all your muscles and let your body go limp.

6. Let your mind imagine a pleasant scene. Imagine that you are walking in a pathway lined with lush greenery, flowers in bloom and birds singing to you.

7. Feel the cool fresh breeze around you. Take a deep breath, in & out.


8. Imagine that at the end of the pathway, there are white, sandy beaches and the shiny pebbles lining the shore.  Take a deep breath, in and out.

9. Feel the smooth and cool pebbles.  Take a deep breath,in and out.


10. Continue this visualisation until you feel very relaxed.

11. Slowly count to 10 and you will come to a more alert, wakeful and refreshed mind.

Muscle Relaxation


1. Find a quiet comfortable place. Switch on some soft and relaxing music.

2. Sit on a comfortable chair or lie down.

3. Gently close your eyes. Put aside all your worries and concerns to concentrate on relaxing your body.

4. Breathe in slowly, steadily and deeply.

5. Focus your attention to your hands and fingers.  Clench your fists as tightly as you can and count to 10.

6. Notice the pull of your hand muscles.  Feel the tension. Then release the tension very slowly by letting your hands unfold as you count to 10.

7. Feel the warm tingling sensation on your hands as you relax. Let the tension drain out of your hand.

8. Repeat this exercise with any part of your body - face, head and neck, arms and shoulders, abdomen, buttocks, legs, feet and ankles.