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PSYNET Tips
Last time, we discussed two relaxation techniques, namely imagery and muscle relaxation. Now we are going to look at other stress management techniques.
Healthy Sleep Habits
When we are stressed, sleep quality is adversely affected. Here are some tips for better sleep:
1. Consume less stimulants, including alcohol, caffeine, tea, and chocolate.
2. Don't eat too much at night.
3. Don't carry out vigorous exercise after dinner, do it at other times.
4. Except when your shift duties necessitate it, don't sleep through the day.
5. Work and rest at regular hours. Even if you go to bed at different times, try to wake up at the same time every day.
6. Don't work in bed so that you will not associate your bedroom with work. As a result, you can relax more easily there.
7. Drink some warm milk before bed.
8. Adjust the room temperature to a comfortable level and choose a suitable mattress.
When you go to bed, try to relax. If you cannot fall asleep, stop worrying and bear in mind you are resting by just lying in bed.
Fit for Life
A regular and appropriate exercise program can decrease your muscle tension and improve blood flow to and through your brain. As a result, your mind will be more refreshed, you will have better sleep, and you will not be preoccupied with unpleasant things. Hence, physical exercise is a good way to reduce stress.
To appreciate the effect of exercise, you must persevere in exercising. If you have not carried out physical activity for a long time, do not try to carry out vigorous exercise intensely in one session, as your stress level will not be reduced in this way.
On the contrary, you may do harm to your body.
In addition, if the exercise is too competitive or too intense, it is also not an effective way in reducing your stress. Be regular and moderate in doing exercises.
Next time, positive thinking and peer support as stress management strategies will be discussed.
To obtain copies of the Stress Management Handbook, please contact Ms Yu of the Psychological Services Group at 2866-6206.
(The above was the translation of a section of the stress management handbook produced by the Psychological Services Group.)