 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
PSYNET Tips
Last time, we discussed two building blocks of stress management - positive thinking and peer support. In this closing chapter, we will also introduce some other aspects of stress management.
Healthy Diet
An unhealthy diet will adversely affect our thinking and analytical ability, concentration and memory. Research has shown nutrition improves mental health, enhances brain functioning and affects behaviour. A balanced diet is especially crucial to provide extra energy when we are under stress.
'Dangerous' Food
1. Caffeine - This is a stimulant which can be found in chocolate, tea, and coffee and makes you perk-up initially. However, as it increases stimulation of the nervous system, our body will be more reactive to stress. As a result, we become more irritable. In addition, if we intake stimulants chronically, we may develop "dependence" and get an energy drop.
2. Sugar - Excessive sugar will make us emotional, anxiety-prone, easily irritated, or even cause headache or dizziness. In addition, we will be more sensitive to stress.
3. Salt - Too much salt will lead to tension and intensify our reaction to stress.
4. Alcohol - Alcohol affects sleep, trims our ability to manage stress, breaks down the nutrients in our body and causes it harm.
5. Nicotine - Smoking raises your heart rate and has a damaging effect on our lungs and airways.
6. Greasy food - Deep-fried or preserved food has high levels of cholesterol, which will has an adverse impact on our heart.
The Art of Eating
Just to remember to eat more vegetables and fruit. In addition, cereals are rich in nutrients. Intake appropriate amounts of milk or protein-rich foods to strengthen muscle development. Avoid eating too much meat and food rich in fat.
Prudent Financial Management
Due to the high risk inherited in the job nature of police work, the salary of police is higher than other jobs with similar academic requirements. However, some colleagues overestimate their disposable income and spend a lot on money-intensive recreational activities. Some colleagues misperceive that engaging in gambling activities can reduce stress, or hope to get quick money. Unfortunately, some colleagues end up with financial difficulties. The following are some guidelines to achieve good financial management.
1. Better understand your financial condition, e.g. stable income, savings, loans and interest payment.
2. Plan the use and allocation of money cautiously. In addition to the essential expenditure, reserve some money to handle unanticipated expenses.
3. Build up the habit of saving. Choose a saving plan best suiting you and execute it accordingly.
Be Smart
To equip and enrich yourself with knowledge of different fields, develop more interests and increase your health knowledge. It can help us better cope with different types of stress. In addition, better time management and interpersonal skills can facilitate stress management.
Peer Support
People have different reactions to stress. Throughout our lives we will face difficult situations and unanticipated stress. Support and help from others is very important. If you notice your peer has salient stress symptoms you should: Accept your peer and do not treat them as a loser; let them know you understand and support them; listen to their feelings and worries; provide help and share your opinions according to their needs; and, if the situation is serious, encourage them to seek professional help.
Services for Police
If you need assistance contact the Staff Relations or Welfare Officer. There are Clinical Psychologists in the PSG to help staff and their immediate family members. To make an appointment, phone 2866-6206.
Conclusion
We hope this series has enhanced your understanding and management of stress, and we hope police work can be a part of your balanced and healthy life. For copies of the Stress Management Handbook contact Ms Yu at 2866-6206.