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Practise this breathing exercise anytime, anywhere..
Like waiting for public transport or on the public transport. Even can do it will waiting for the next appointment or while you are doing your hair at the salon...

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This is a great video that could help you to release some "steam" out from your system.

For example, you are in the wrong place, at the wrong time. You get told off by your boss, and you don't want to argue with your boss, or you being the scapegoat.

For example, you got yelled at by the client because the client got irritated by something that happened to him/her, and you are happened to be there.

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Daily Calm | 10 Minute Mindfulness Meditation | Be Present

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This video is great for your to unwind before preparing for bed.

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This would be help techniques when you want to be alone, and to "clear" up your mind for the next important meeting and planning some events. This is a step by step method to help you with the breathing.

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Reducing Stress Through Deep Breathing (1 of 3)

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Easily agitated, frustrated, and moody

Feeling overwhelmed

Difficulty relaxing and quieting your mind

Low self-esteem, lonely, worthless, and depressed

Avoiding others

Source from : Casarella, J. (n.d.). Stress Management Techniques. Retrieved November 29, 2020, from https://www.mindtools.com/pages/main/newMN_TCS.htm

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Low energy.

Headaches.

Upset stomach, including diarrhea, constipation, and nausea.

Aches, pains, and tense muscles.

Chest pain and rapid heartbeat.

Insomnia.

Frequent colds and infections.

Loss of sexual desire and/or ability.

Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet

Dry mouth and difficulty swallowing

Clenched jaw and grinding teeth

Source from : Casarella, J. (n.d.). Stress Management Techniques. Retrieved November 29, 2020, from https://www.mindtools.com/pages/main/newMN_TCS.htm

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Constant worrying

Racing thoughts

Forgetfulness and disorganization

Inability to focus

Poor judgment

Being pessimistic or seeing only the negative side

Source from : Casarella, J. (n.d.). Stress Management Techniques. Retrieved November 29, 2020, from https://www.mindtools.com/pages/main/newMN_TCS.htm

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Changes in appetite - either not eating or eating too much

Procrastinating and avoiding responsibilities

Increased use of alcohol, drugs, or cigarettes

Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

Source from : Casarella, J. (n.d.). Stress Management Techniques. Retrieved November 29, 2020, from https://www.mindtools.com/pages/main/newMN_TCS.htm

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Frequent headaches.

Cold or sweaty hands and feet.

Frequent heartburn, stomach pain, or nausea.

Panic attacks.

Excessive sleeping, or insomnia.

Persistent difficulty concentrating.

Obsessive or compulsive behaviors.

Social withdrawal or isolation.

Constant fatigue.

Irritability and angry episodes.

Significant weight gain or loss.

Consistent feelings of being overwhelmed or overloaded.

Source from : Retrieved November 29, 2020, from https://www.mindtools.com/pages/article/managing-stress.htm

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We been using the word "Stress" to describe our thoughts, feeling, physical symptoms, that is happening inside us and around us.

Physically refers to strain or pressure. Psychologically refer to an external force that caused someone to become tense or upset, and/or to an internal state of arousal, and/or the physical respnse of the body when it must adapt or adjust to a challenge.

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There is 3 type of "eustress - good stress", "distess - bad stress" and "neustress - neutral stress"

Eustress are the positive stress, which stimulates a person to function properly. Examples, making new friends, dating, marriage, promotion, having a baby.

Distress are more the negative stress that we are feeling most, which may result in illness. Examples, breaking up, divorce, punishment, finanical problems, work difficulties, anger and other negative feelings.

Neustress are stressors caused by an upsettingg event that does not affect us immeidately or directly but that may trigger anxity, sadness, fear and other stressful feeling. Examples, the September 11 attacks in USA,

Collapse of Hotel New World in Singapore, currently Covid-19 pandemic.

According to the American Psychological Association, the three types of stressors;
1) Acute stressor
2) Episodic acute stressor
3) Chronic stressor

However,  Chronic Stress should not be ignored.

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The level of stress we get at different stage of life, different stage at work, also depending out work environment.

This bell curve show the "too little stess" (underload) to "too much stress" (overload). Typically, whichever end of your stress level is at, you do not perform as well as expected. Either you are not motivated or overlly exhaustion. If the exhaustion is not well managment, it may led to anxitey/panic/anger or even lead to breakdown.

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Progressive muscle relaxation is a relaxation technique that helps you release the tension you’re holding in your body and feel more relaxed and calm. The technique is simple: working through the body, tense one muscle group at a time and then release the tension and notice the contrasting feeling of relaxation. Not only does progressive muscle relaxation help relieve anxiety in the moment, but with regular practice, it can also lower your overall tension and stress levels.

Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Source from : Vader, K. (n.d.). Progressive Muscle Relaxation Meditation. Retrieved November 29, 2020, from https://www.helpguide.org/meditations/progressive-muscle-relaxation-meditation.htm

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According to Hans Selye (1907–1982), the “father of stress.”, that stress plays a role in every disease, and that failure to cope with or adapt to stressors can produce “diseases of adaptation”, including ulcers, high blood pressure and heart attacks. This theory (GAS) helps us to understand ourselves better.

Source from : Causes symptoms and effects of the general adaptation syndrome gas. (n.d.). Retrieved December 01, 2020, from https://merohorywegiwa.gabrielgoulddesign.com/causes-symptoms-and-effects-of-the-general-adaptation-syndrome-gas-18065xf.html

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Make small changes, by creating a PLAN that helps you focus on more positive outcomes. To get started, take 15 minutes—away from distractions—to create your own stress PLAN in just three easy steps.

1. First, think about what causes you stress—whether it’s a lot or a little.

2. Take some paper or a device and spell out P, L, A, N down one side.

3. Work through the letters below and set at least one personal goal per letter.

Period.
Select a period of time every day to take a break from everyday tasks. This will help you see things more objectively, ultimately allowing you to be more productive.

Suggestions:

Instead of scrolling through emails, why not use your morning commute to envision positive outcomes?

To make your life less chaotic, try to wake up 10 minutes earlier, using this extra time to create a realistic to-do list for the upcoming day.

Location.
Head to a Location that’s conducive to taking a break.

Suggestions:

Going to a local park for a stroll can help you focus.

Visit a nearby river or lake and find a relaxing spot to sit for a while.

Activity.
Choose an Activity you enjoy that can help to relieve stress.

Suggestions:

Reading a good book, or joining a book club, can be a positive distraction.

Try cooking new, healthy recipes.

Dancing, running, playing music – dive into these and other activities you think could be fun.

Name.
Name some people you can talk with who can help keep you from falling into negative thought patterns.

Suggestions:

Speak with someone at work about setting boundaries and prioritizing to protect you from mounting pressures.

Reach out to an old friend or family member you haven’t spoken with in a while

Source from : Stress Quiz Results: Stress Level is Moderate. (n.d.). Retrieved December 01, 2020, from https://www.cigna.com/takecontrol/tc/stress/quiz/moderate

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We can live with stress, we can’t without stress. There is not way to remove stress completely. but we can take control of them when you have a PLAN. To get started, just take 15 minutes—away from distractions—to create your PLAN in three easy steps.

1. First, think about what causes you stress—whether it’s a lot or a little.

2. Take some paper or a device and spell out P, L, A, N down one side.

3. Work through the letters below and set at least one personal goal per letter.

Period.
Select a Period of time every day to switch off from the daily grind and focus on how you’re feeling.

Suggestions:

Instead of scrolling through email messages or social media, take some time to envision how you’d like your day to go.

Spend 10 minutes before bed clearing your mind or thinking about the good things that happened that day.

Location.
Find a Location that’s away from your usual sources of stress.

Suggestions:

Consider new places to explore, such as museums and galleries.

If there’s someone you care about that you haven’t seen in a while, why not pay them a visit?

Activity.
Choose an Activity that you enjoy and can help to relieve stress.

Suggestions:

For better sleep, try reading a magazine or book for a few minutes before bed.

Preparing healthy, home-cooked meals can be fun and relaxing.

Name.
Name some people who help you feel positive and grounded.

Suggestions:

Try talking with someone you trust about how you’re feeling.

Consider spending more time with friends who know you well.

Source from : Stress Quiz Results: Stress Level is High. (n.d.). Retrieved December 01, 2020, from https://www.cigna.com/takecontrol/tc/stress/quiz/high

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The podcasts (available in English and Spanish) could be useful to calm the mind and body and strengthen awareness.

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Mindfulness and Meditation Podcasts | Cigna CLIMB Program

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Learn to live in the moment and manage your stress using our mindfulness and stress management podcasts. Listen online to the podcasts from Cigna's CLIMB program.

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Being physical active would be able to reduce stress level. Like balanced diet, enough fluids and enough rest.

Some guideline to get enough enenerg for the busy schedules.

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Author: Healthwise Staff

Medical Review: E. Gregory Thompson MD - Internal Medicine & Kathleen Romito MD - Family Medicine & Martin J. Gabica MD - Family Medicine & Adam Husney MD - Family Medicine & Elizabeth T. Russo MD - Internal Medicine

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physical fitness behavior (observable entity)

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Quick Tips: Having Enough Energy to Stay Active

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Author: Healthwise Staff Medical Review: E. Gregory Thompson MD - Internal Medicine & Kathleen Romito MD - Family Medicine & Martin J. Gabica MD - Family Medicine & Adam Husney MD - Family Medicine & Elizabeth T. Russo MD - Internal Medicine

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Everyone has the same amount of time, 24 hours. After deducting 8 hours of sleep, that is if you had 8 hours to spare, we still have 16 hours to share between work, family and ownself.

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Life can be a juggling act. Work, family, and personal needs compete for your time and attention. Finding a sense of balance can help. You can live a rich and dynamic life and keep up with your responsibilities. Keep reading and learn how to balance your life.

At home

Spend time with your kids. This boosts their self-esteem and strengthens your relationships. Spend as much quality time with them as you can.

Make meal times special. Eat together as a family several times a week. Encourage everyone to share news and excitement. And serve healthy meals that everyone enjoys.

Hold family meetings. Use regular meetings to discuss goals, problems, events, and chores.

Keep a family calendar. Note all appointments, meetings, activities, and special occasions. Post the calendar where everyone can use it.

Have fun as a family. Plan fun family activities. Exercise together - try bike rides or hikes. Join fundraising walks and fun runs. Take day trips to relaxing places.

At work

Plan, prioritize, organize. Make short-term and long-term plans for your projects. Write a to-do list of tasks each day. Prioritize your tasks, and list the most important jobs first. Set a deadline for each task so you can complete the project on time.

Take breaks. Breaks help you concentrate. Get up and stretch, have a glass of water, or take a short walk.

Use your lunch hour. Write a letter, run an errand, or make personal telephone calls. Or energize by reading a book or taking a walk.

Sharpen your communication skills. Learn to express yourself clearly and understand what others are saying. Good communication means fewer problems at work - and at home. Talk with your supervisor if you're having any problems at work.

At leisure

Cultivate your interests. Is there something you've always wanted to do, but haven't had time? Make yourself a priority. Take time for gardening, golf or crafts. Sign up for art classes. Join a bowling league. Or learn to play an instrument.

Build exercise into your routine. Join a health center or explore other options for regular exercise. Schedule your exercise and put it on the calendar. Make plans to work out with a friend. It's more fun, and it helps you commit to exercising.

Take mini-vacations. Plan a day trip to the country or a recreational area. Mini trips add fun and relaxation to your life at little cost.

Get involved. Find out how you can involve yourself in your community. Coach your child's soccer team. Give a crafts demonstration for the local scouting group. Or volunteer for a special project at your place of worship.

Use your Employee Assistance Program. If you purchase a plan through an employer, your organization's Employee Assistance Program (EAP) is a great resource.* It can help you find childcare and refer you to services, resources, and information on learning to balance work and family demands.

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Life can be a juggling act. Work, family, and personal needs compete for your time and attention. Finding a sense of balance can help. You can live a rich and dynamic life and keep up with your responsibilities. Keep reading and learn how to balance your life. Spend time with your kids.

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Help you to sort out the available time you have on hand.

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How to gain control of your free time | Laura Vanderkam | TED

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Some ideas to help you to avoid bring work home. As many of us didnt realise that we been bring work home.

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Many of us take our jobs home with us without realizing it. Work may be stressful, but when we're supposed to be relaxing-from the minute we walk out of the office until the next morning when we come back-we often let job stress seep in instead of making the most of our non-work lives.﻿﻿

There are many reasons we do this, but there are more important reasons why we can and should learn to stop. Read on to gain a greater understanding of how smart people unwittingly magnify job stress, and how you can leave work at work as much as you possibly can. This can decrease your stress levels and increase your overall happiness.

How We Take Work Home

We Think About It During Our Commute:The drive home from work could be a time to enjoy the freedom of being off the clock, or it can be a time to ruminate about the stresses of the day, replay frustrations in your mind, and think about everything that's weighing on your shoulders as you battle road rage until you reach home.﻿﻿ All too often, people choose the latter option when the former-letting the drive home be a freeing experience-is so much more beneficial.

The problem is that this can magnify stress levels so that they are even higher after the commute home than they were at the end of the workday. If this sounds like you, now is the time to take the reigns and make your commute a time to shrug off the stress of the day. In the coming week, try to really notice your thoughts and habits as you drive home if you're not already aware of them.

Do your best to use commute time as a "transition time," during which you reset and refocus. Think of it as having some "me-time" to prepare for what you are going to walk into when you get home.

We Vent About Job Stress to Our Loved Ones: Complaining about work to a loved one is a common pastime of people with stressful jobs. It feels good at the moment but may take a toll over time.

While keeping feelings bottled up isn't an optimal answer, when we spend what could be quality time with loved ones focused on all the stresses of the day, we lose more of our day to job stress.﻿﻿ The more time that we focus on work, the less time we are being mindful and present and enjoying the moment.

Clearly, the less time we can spend complaining about work, the more time we'll have focused on things that make us happy. This week, try to notice how much time you spend complaining about work and see if this is the right amount of time for you.

We Ruminate About Difficult Co-Workers:It's very natural to seek emotional support when dealing with difficult co-workers. However, as with job stress venting in general, focusing too much on the stress created by difficult co-workers can rob us of the joy of our non-work lives. If you find yourself spending non-work hours obsessing over, replaying, or even thinking about the stress that your co-workers bring to your work life, it's time to assess if this is the best way to spend your time and decide how to stop if you need to.

We Worry About Work Instead of Relaxing:If you face a heavy load of stress on the job or have the kind of job that requires significant troubleshooting, it can be difficult to shut off the brainstorming part of your brain when you leave work. (This is particularly true for those who work from home.)

And if finding solutions is fun for you and it doesn't cut into your personal life too much, it may not be a problem; it may be more of a hobby to think of new ideas for your work, especially if your work feels more like a "calling" to you, and not just a job. However, if you find yourself stressing or ruminating over problems at work, it's best to leave that burden at work. (Don't worry, it'll be there when you get back.)﻿﻿

Many people who are unable to leave work at work have sleep difficulties because they are replaying everything in their mind and their mind is not able to shut off enough to go to sleep. If worry about work is interfering with your relaxation or sleep time, considering doing a "brain dump," or writing a to-do list or worry log as part of your bedtime or relaxation routine.

We Beat Ourselves Up Over This: If all of this is sounding a little too familiar, don't let it stress you. It's fairly common to stress about work when you're not at work, so don't blame yourself. Focus instead on how to shrug off stress and enjoy your life when you're not at work.

How To Leave Job Stress At Work

Tie Up Loose Ends Before You Leave: One of the first and best ways you can leave job stress on the job is to prepare yourself before you leave. To cut down on after-hours troubleshooting, prepare a to-do list for yourself when you get back the next day. This can allow you to come in and feel focused, and it can allow you to leave and feel that things are taken care of as much as they can be until tomorrow.

If you are prone to stressing about unsolved problems when you get home, you may even take it a step further and create a list of possible solutions to any issues you think may follow you home; then you can remind yourself you've thought about it as much as you can, and now you need to take your mind off of things and sleep on it. Things will be clearer when you get to work again tomorrow. Knowing this can help you to leave things there.﻿﻿

Create a Post-Work Ritual: Just as it helps children relax and go to sleep when they have a bedtime ritual, having a post-work ritual is a great way to help yourself unwind after a stressful day of work. Even better, it can be a way to create a mental habit of relaxing your mind and letting go of job stress after a long day of work.

Your routine may consist of something simple like taking a deep, cleansing breath as you walk out and intentionally reminding yourself that you have now left work both physically and mentally. (One martial arts master recommends taking a deep cleansing breath, shaking out your limbs, and mentally leaving your burdens at the door.) It can involve mentally going over what you're looking forward to in the rest of your evening, or texting a loved one and refocusing your attention to your life. Experiment and see what suits you best. Whatever works for you, make it a habit and keep doing it.

Enjoy Your Commute Home: The ride home from work can be stressful if you keep replaying the stresses of the day, or letting traffic stress you out even more. With some planning, you can make your commute home into an experience you look forward to rather than another obstacle to overcome before you can relax. One way to maximize your commute time is to listen to audiobooks, either fiction (for fun) or nonfiction in an area where you'd like to grow.

Listening to music is also a known strategy for stress relief, and a simple one to do while sitting in an enclosed space.﻿﻿ Mentally counting everything you have to be grateful for can not only make the time pass but can get you into a more positive frame of mind, and prime you to appreciate your loved ones more when you get home to them.

What to Do When You Get Home

Create a Soothing Home Environment for Yourself: Because we spend so much of our non-work hours at home, it's important to have a home environment that soothes your stress rather than one that leaves you feeling more stressed and tired than it should. Because clutter has a subtle but very real effect on our stress levels, it pays to declutter as regularly as possible.﻿﻿ If your home is a haven from stress, it's easier to let job stress melt away once you get there.

Treat Yourself: Think about those little treats in life that put a smile on your face, and get more of them into your day. These little happiness-boosters, known as "pleasures" by psychologists, can lift your mood in a measurable way and reduce stress in the process. It can be a cup of tea, your favorite comedy, a long walk with a loved one, a soothing bath, or anything else that brings you a bit of joy. Try to mix them up so they have a bit of "newness" to them and you'll enjoy them even more. You deserve it.

Cultivate Mindfulness: Research shows that those who have a mindful perspective are more able to focus on the present moment and turn their focus away from the stress of the past or anxiety over the future.﻿﻿ This translates into a greater ability to let job stress stay at work and enjoy the time you have each evening and weekend to simply enjoy life. Practicing mindfulness exercises can increase your ability to maintain this present moment perspective, so they are highly recommended for relieving post-job stress as well as for building resilience to stress in general.

Enlist Support: If you need to talk about the things that stress you at work before you can let go of them, it helps to have a supportive person who will listen and help you to let go of the stress. (Depending on what helps you the most, this could be someone who validates your feelings and helps you to refocus, who helps you to brainstorm and troubleshoot, or who lets you vent and turn your frustrations into laughter.)

Enlisting support can also entail having someone to gently remind you to refocus your thoughts and energy if you start getting bogged down by stressful thoughts of work. Ultimately, if you're feeling overwhelmed by job stress, enlisting help can mean talking to your doctor about stress or finding a good therapist who can help you to come up with coping strategies that work or a new plan.

Make Your Non-Work Time Count: Finally, one of the most fun and effective ways to leave job stress on the job is to really focus on making the rest of your life something worthy of your attention and engaging enough to take your mind off of stress if you need it to. This means creating enough balance in your life to include leisure time and hobbies. It means cultivating healthy relationships to help you feel fulfilled and take your mind off of stress. It means creating healthy habits to relieve stress, as well as setting goals that excite you and going for them. Or sometimes it can simply mean enjoying the present moment, whatever you happen to be doing at that moment.

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How to Stop Taking Your Work Home With You

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Many of us take our jobs home with us without realizing it. Work may be stressful, but when we're supposed to be relaxing-from the minute we walk out of the office until the next morning when we come back-we often let job stress seep in instead of making the most of our non-work lives.﻿﻿ There are many reasons we do this, but there are more important reasons why we can and should learn to stop.

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6 Steps to Relaxation Deep Breathing Exercise

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6 Steps to Relaxation Deep Breathing Exercise

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Print these 6 steps out, and practice often. It would help you improve your sleep qualities at night.

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Something that might be helping with Anxiety

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Something that might be helping with Anxiety

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This is an environment where birds and bees flies around... Where forrest and river by the side.... So relaxing...

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Easing Anxiety - Guided Imagery - Relaxation Techniques