Text Box: Volume 2, Issue 2
Text Box: Page #
Text Box: Talk it up– Talking things out helps you to release pent up emotion, see things more accurately, and clears your mind for sensible action.  Opening yourself to others allows you to feel you’re not fighting the battle alone.
Escape for a while– Retreat before you loose control.
Work off your anger– Do something constructive with your pent-up energy.  Working your anger out will leave you better prepared to handle the problem.
Give in occasionally- Be willing to improvise and even give-in on occasion.  If you yield, you’ll find others will too.
Do something for others– Taking your mind off yourself can take the steam out of your own worries and give you the satisfaction of having helped someone else
Take one thing at a time– For people under tension, an ordinary workload may look overwhelming. Make a list of things that MUST be done, rank them in order in terms of importance and begin getting them out of the way.  
Shun the superman impulse– Striving for perfection in all things leads to worry, anxiety and failure.
Go easy with criticism– Some people expect too much from others, then feel disappointed when the other person does not measure up. Instead of being critical search out the good points and help him develop them.
Give the other fellow a break– Competition can be dangerous physically, emotionally and mentally.  Giving the other person a break can make things easier for you.  If you stop being a threat to him, he stops being a threat to you.
Make yourself available– Instead of waiting for someone else to make the first move, make some overtures yourself.
Schedule your recreation-  Make time for pleasurable pursuits as you would schedule appointments for work.
Take Action– Eliminate or change stressful situations.  If possible say ‘no’ more often, becoming more assertive in meeting your needs
If you need help, get an expert– Emotional difficulties can arise from problems, such as marital trouble.  Other times, a person’s long standing habits and attitudes may produce conflict.  In either case a person may find he needs more than the above 12 simple suggestions.  Counseling helps us to recognize and change self-defeating patterns standing in the way of successful stress management.
Partially taken from a pamphlet entitled “11 Things you can do” Published by the National Mental Health Association
Text Box: Life’s Ups and Downs

Dealing with Stress  13 Things You Can Do



Life is  full of 'ups' and 'downs'. We will always meet problems and be put under pressure.  If you think about your life over the past 10 years and picture it on a 'life graph' how would it look? Would it be a flat line? A rising line? Or a series of ups and downs? By building personal resources you will find it easier to bounce back from the 'downs' you meet along the way. The more resources you have, the more pressure you can handle. Your capacity to cope will increase and your performance with it. 


Physical Resources

Physical health is obviously important as your body and mind function better when you don’t have to worry about physical complaints.   We should all try to build our physical resources through activities like relaxation and breathing, healthy eating and exercise.

One of the simplest and most effective long-term resources is relaxation.

Relaxation is important because it changes your body state:

·          your blood pressure goes down

·          your heart beat slows

·          tight muscles relax

you need less oxygen, the flow of blood to vital organs, like your heart and muscles, increases . When your physical resources are strong you will feel better, think more clearly, be able to make decisions better, do things more efficiently.

Behavioral Resources

By building up a store of behavioral resources - in other words techniques for controlling your behavior- you will be able to call on these almost automatically during those pressured moments.  Some behavioral skills that can be taught are: self esteem, time management, emotional detachment, communication skills, positive thinking, goal setting, managing expectations, using humor in the workplace.

Social Resources

Improving your store of social resources means more help to call on when things don’t go according to plan. For example, making time for a special interest or hobby means being able to shake off work and have time for yourself.

Social resources that can be built are:

balancing home and work

social support

time for self, special interests  and friends.


Excerpt from Pressure Plus  Resource System 1998  www.resourcesystems.co.uk

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