Everyone experiences stress. Whether we are going through a rough time at work, at home, or at school, stress is always the negative energy waiting to take us down. Stress has been linked to many physical and mental illnesses as well as premature aging. We often hear about the close relationship between stress and insomnia, depression, panic attacks, heart problems, infections, diabetes, and even cancer.
Many things can stress us out. Things that stress us out are called stressors, and they can include personal illness or injury, divorce, financial trouble, death of a loved one, or job difficulty. Most of us, when confronted with these stressors, would experience sleep disturbance, appetite changes, hopelessness, anxiety, irritability, and so on. Some of us would even turn to alcohol or illicit drugs in a desperate attempt to alleviate stress. Unfortunately, this type of self-medicating can potentially lead to other social and legal problems, which tend to add more stress, and the vicious cycle continues.
The good news is that there are many healthy ways to deal with stress:
- Learn positive affirmations. For example, “Grant me serenity to accept the things I cannot change, the courage to change the things I can, and wisdom to know the difference.”
- Think positive. The mind is very powerful, so use this to your advantage and try to replace negative thoughts with positive ones whenever possible. In other words, look on the bright side.
- Manage your time well. Set priorities each day in order to tackle your to-do list efficiently. Remember to write down what you need to do, plan ahead, and prioritize your tasks in order of importance.
- Learn to say ‘No’. For example, when you have too much to do, it is OK to turn down an invitation to a social event or other optional functions.
- Eat healthy foods. Eat plenty of fruits, vegetables and whole grains. Limit cholesterol, fats, sugar and salt.
- Stay physically active. Spend 15-30 minutes each day doing moderate to vigorous physical activities (e.g., walking, jogging, biking). Talk with your doctor to determine an appropriate level of physical activity for you.
- Get enough sleep. Adults require 7-9 hours of sleep per night. Talk with your doctor if you are having trouble falling or staying asleep.
- Learn relaxation techniques. Try deep breathing, progressive muscle relaxation, or meditation to help you feel calm and relaxed.



