HOW TO LOWER YOUR STRESS LEVELS

1. Change how you talk to yourself
   The way you describe a situation to yourself will affect how stressful you find it. Listen closely to how you describe the scene you are experiencing to yourself and use other phrases that will put things into perspective. If you know you tend to dramatise things then tell it with heaps of energy to let off steam. Then tell the same story as moderately as possibly. This allows you to step back from the situation and gain some distance from it.
2. Learn to relax
   There are many five minute opportunities in a day where you can focus inwards and tune out to pressures around you. You come out of it calmer, rested and with an improved ability to handle your emotions. One exercise is to have access to a watch or clock with a second hand. Starting with the second hand on the 12, breathe in for five seconds, hold the breath for five seconds, breathe out for five seconds, and hold for 5 seconds. Do three rounds of this (20 seconds each round) for at least two minutes.
3. Practise
   Rehearse potentially stressful scenes in your imagination. Imagine yourself handling them differently. Use relaxation as well so that you are able to visualise yourself being calmer and more assertive.
4. Do one thing each day that gives you real pleasure
   Whether it’s listening to music or having a bath, giving yourself pleasure‐ time each day reinforces your good feelings about yourself.
5. Balance your time
   Balance the time you spend each day so that it covers your work, your personal and your social life. Well rounded people try and meet their range of needs in an average day. Try to keep work at work and make time each day for yourself and others.
6. Set limits
   Do one thing at a time and do it well – whether it’s cooking a meal, playing with a child, or walking a dog – focus on that one activity and give it your full attention. Try to involve all your senses; taste, smell, touch, sound, sight in each activity.