THE TRAINING CLUB THE FOUNDATION FOR THE STRESS MANAGEMENT PROGRAM
The Top 7 Ways to:
MANAGE STRESS These top 7 tips build the foundation of a safe and effective stress management program Stay the course and you will be healthier and happier for it
Email us your helpful ways to manage Stress and Anxiety.
Use these top 10 ways as the foundation to get your happiness (or wellbeing) program started today. Remember, every single person in this world will benefit from a proper nutrition, fitness and wellbeing program. As always, talk with your doctor before starting a new nutrition, fitness or wellbeing program.
1. BE ACTIVE Exercise won’t make your stress disappear but it will reduce some of the emotional intensity that you’re feeling 2. TAKE CONTROL There’s a solution to any problem The act of taking control is in itself empowering 3. CONNECT WITH PEOPLE A good support network can help you see things in a different way Talking things through with a friend will also help you find solutions 4. HAVE SOME ‘ME TIME’ We all need to take some time for socialising, relaxation or exercise Set aside a couple of nights a week for some quality "me time" away from stress 5. CHALLENGE YOURSELF Setting yourself goals and challenges helps to build confidence Start wanting to do things rather than be passive, such as watching TV all the time 6. AVOID UNHEALTHY HABITS Don't rely on caffeine, smoking, etc., as your ways of coping These crutches won’t solve your problems. They’ll just create new ones This is called Avoidance Behaviour - it’s like ‘putting your head in the sand’ 7. HELP OTHER PEOPLE People who help others, e.g. via community work, become more resilient The more you give, the more resilient and happy you feel 8. WORK SMARTER, NOT HARDER Prioritise your work Concentrate on the tasks that will make a real difference 9. TRY TO BE POSITIVE Look for the positives in life, and things for which you're grateful 10. ACCEPT THE THINGS YOU CAN’T CHANGE Changing a difficult situation isn't always possible Try to concentrate on the things you do have control over For the detailed ways: [nhs.uk/conditions/stress-anxiety-depression/pages/reduce-stress.aspx] Our friendly and dedicated team at The Training Club will provide you with a support partner or group; provide you with training resources in different formats and develop a personalised happiness program that works for you. Do whatever it takes to remain committed. If you start to give up or falter, let go of guilt and get back on your routine as soon as possible. These top 10 ways build the foundation of a safe and effective happiness program. Anyone can learn to avoid or manage stress situations by following a plan whereby they better understand themselves and their environment. Stay the course and you will be healthier and happier for it.
HAPPINESS PROGRAM How to become and stay happy using 25 great Tips [Choose whatever is easy from this list or ask for more tips] NO. 1: AVOID UNNECESSARY STRESS Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be dealt with. Remove the really unnecessary additional stresses by: Learn how to say “no” Avoid people who stress you out Cut down your to-do list
Take stress out of your surroundings Avoid stress creating topics
NO. 2: CHANGE YOUR STRESSFUL SITUATION If you can’t avoid a stressful situation, try to change it. Perhaps change the way you communicate or do things Express your feelings, don’t bottle things up. Be willing to compromise.
Be more assertive. Manage your time better.
NO. 3: ADAPT TO THE STRESSOR If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. Reframe problems. Adjust your standards.
Look at the big picture. Focus on the positive.
NO. 4: ACCEPT THE THINGS YOU CAN’T CHANGE Some sources of stress are unavoidable. Acceptance may be difficult, but in the long run, it’s easier than pushing against a situation you can’t change. Don’t try to control the uncontrollable. Look for the upside. Learn to forgive.
Share your feelings.
NO. 5: MAKE TIME FOR FUN AND RELAXATION If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. Set aside relaxation time. Connect with others.
Do something you enjoy every day. Keep your sense of humour.
NO. 6: ADOPT A HEALTHY LIFESTYLE You can increase your resistance to stress by strengthening your physical health. Exercise regularly. Eat a healthy diet. Get enough sleep.
Reduce caffeine and sugar. Avoid cigarettes and intoxicating drugs.
Follow these tips, they really will help you. You can read the more detailed version of this help guide at: [http://www.helpguide.org/articles/stress/stress-management.htm]
Life is really simple, but we insist on making it complicated
Happiness is a state of activity
Confucius
Aristotle
Happiness is not something ready-made. It comes from your own actions
Most people are about as happy as they make up their minds to be
Dalai Lama
Abraham Lincoln
RESOURCES FOR THE HAPPINESS PROGRAM Try these to help in your Happiness Program: [Choose what is easy from this list or ask for more resources] 1. Personalise your program. Only do techniques that you find easy and possible, slowly add more. 2. Happiness Diary: Had an unhappy day? Write it down to identify all those things that create unhappiness. 3. Life Plan: Write in your Plan all that you must have and by when. 4. Online NHS Mood Self Assessment Test: Try this test
[wikihow.com/Make-a-Life-Plan]
[nhs.uk/Tools/Pages/Mood-self-assessment.aspx]
5. Breathe2Relax mobile App (free): Tool for Stress Management training.
[iOS, Android]
6. Pacifica mobile App (free): Tool for Stress Management training.
[iPhone, Android,]
7. My Mood Tracker mobile App (free): Tool for Stress Management training.
[iOS, Android: T2 Mood Tracker]
8. GPS For the Soul mobile App (free): Tool for Stress Management training.
[iOS]
9. Ted Talks: Leading experts give talks about Happiness, Stress, etc.
[youtube.com/user/TEDtalksDirector]
10. Learn Mindfulness Techniques
[youtube.com/watch?v=01Pfs3VuizM]
11. Paul McKenna (£12.99, Amazon): Read his book, ‘Change Your Life In 7 Days’ (inc. free CD & DVD) 12. Daily Empowerment: Joseph Clough - Use videos on his channel.
[youtube.com/user/josephcloughhypnosis]
13. Daily Motivation: Tony Robbins - ‘How to Achieve Goals’.
[youtube.com/watch?v=FqXdb44wKxA]
14. Daily Relaxation Training: Use technique once a day or more often.
[youtube.com/watch?v=9SZ1kdBwNXo]
15. Relaxation Training: Join local classes for Meditation, Yoga , Chi Kung, Reiki or Tai Chi. 16. Sleep: Learn to sleep deeply and for long enough, waking up refreshed. Avoid getting too tired in the day. 17. Exercise: Join and enjoy physical activity with our Fitness Program and Adventure Trips. 18. NHS Website: Use its information.
[nhs.uk/conditions/stress-anxiety-depression/pages/understanding-stress.aspx]
19. Mind: Use the information on this charity’s website
[mind.org.uk]
20. Be Real: If daily you love negative ‘soaps’ or dramas on TV, feel what inspiration will be inside you all day?
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