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ABC STRATEGY

C = CONTROL

What can you do to help yourselfcombat the negative effects ofstress ?

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Stress Management Techniques

Change your thining

Change your behaviour

Change your lifestyle

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Change your Thinking

Re!framing

"ositive thining

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Reframing

#t is a $ay of vie$ing ande%periencing events& ideas& conceptsand emotionsto find more positivealternatives'

We recogni(e the impact of negative

thoughts& and help in shifting ourmindset to thin more positively)eventually lessening or even gettingrid of one*s stress'

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Positive Thinking

+orget po$erlessness& de,ection& despair&failure' -tress leaves us vulnerable tonegative suggestion'

-o focus on !POSITIES

+ocus on your strengths

Learn from the stress you are under Loo for opportunities

-ee out the positive ! mae a change'

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!" ME#ITATE

. fe$ minutes of practice per day can help easean%iety' Research suggests that daily meditation

may alter the brain*s neural path$ays& maing youmore resilient to stress'

-it up straight $ith both feet on the floor' Closeyour eyes' +ocus your attention on reciting !! outloud or silently !! a positive mantra such as /# feelat peace0or /# love myself'0"lace one hand on your

belly to sync the mantra $ith your breaths' Let anydistracting thoughts float by lie clouds'

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$" BREAT%E #EEP&Y

Tae a 1!minute brea during $or and focuson your breathing' -it up straight& eyesclosed& $ith a hand on your belly' -lo$lyinhale through your nose& feeling the breathstart in your abdomen and $or its $ay to

the top of your head' Reverse the process asyou e%hale through your mouth'

2eep breathing counters the effects of

stress by slo$ing the heart rate and lo$eringblood pressure'

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)" REAC% O*T

4our social net$or is one of your best toolsfor handling stress' Tal to others !!preferably face to face& or at least on thephone' -hare $hat5s going on' 4ou can get afresh perspective $hile eeping your

connection strong' +" T*(E I( TO YO*R BO#Y

6entally scan your bodyto get a sense of

ho$ stress affects it each day' Lie on yourbac& or sit $ith your feet on the floor'-tart at your toes and $or your $ay up to

your scalp& noticing ho$ your body feels.

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-imply be a$are of places you feel tight or

loose $ithout trying to change anything& +or7 to 8 minutes& imagine each deep breathflo$ing to that body part' Repeat thisprocess as you move your focus up yourbody& paying close attention to sensations

you feel in each body part'

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9' 23CO6"R3--

"lace a $arm heat $rap around your

nec and shouldersfor 7: minutes'Close your eyes and rela% your face&nec& upper chest& and bac muscles'

Remove the $rap& and use a tennisball or foam roller to massage a$aytension'