Tuesday 31 May 2016

Male and Female Communication Styles


The differences in male and female communication styles can result in misunderstandings, upset and cross-purposes that annoy men and women alike, according to linguistics professor Deborah Tanner in the Washington Post article, “Sex, Lies and Conversation; Why Is It So Hard for Men and Women to Talk to Each Other?” If you and your partner have difficulty communicating, try adapting your style a little to match your partner’s.

Emotions and Information

Women connect through conversation, while men connection through action, according to Barton Goldsmith, Ph.D. a psychotherapist, in the “Psychology Today” article, “Men, Women, Emotions and Communication.” When a woman wants to talk, she wants to share emotions and thoughts, while a man generally shares ideas, suggestions and facts and avoids talking about feelings, writes Goldsmith. That doesn’t mean that a man won’t talk about his feelings, but he might be uncomfortable while doing so.

The Body Speaks

Women use an abundance of non-verbal communication such as making eye contact, gesturing and animated facial expressions, according to psychotherapist Susan Sherwood, Ph.D., in the article, “10 Ways Men and Women Communicate Differently” on Discovery.com. A woman often prefers talking while sitting or standing in a cluster of people where everyone is face-to-face. A man prefers talking shoulder-to-shoulder in an angled pattern where he and his friends can take in the room. A woman might gesticulate, raise her eyebrows, incline her head and shrug her shoulders during the conversation. The man often prefers relaxed, sprawled pose and keeps the body language and facial expressions more contained, reveals Sherwood.

Communication Patterns

Conversations patterns differ between men and women, according to Tanner. A woman may punctuate the conversation with affirmative noises such as “OK” and “Uh huh” to let you know she is listening. The man prefers to sit quietly and focus on what’s being said. He could interpret the woman’s conversations noises as interruptions and become annoyed. A woman will talk faster and interrupt more when she is excited, writes Goldsmith, which can leave a man behind or cause him to tune her out.

When and Where

A man often talks more at work where he shares ideas, problem-solves and communicates with a purpose, according to the YourTango article, “6 Ways Men and Women Communicate Differently.” A woman most often talks on the phone, at home and in social situations where she shares and nurtures through words. Because the man and the woman spend the bulk of their words in different areas with different purposes, they might not communicate as much when they are together as the woman would prefer, writes Tanner. It can help couples to plan time for nurturing conversation if lack of intimate conversation is causing the woman to feel alone or distanced from her partner.
source livestrong.com

Understanding Your Communication Style


 
Good communication skills require a high level of self-awareness. Understanding your personal style of communicating will go a long way toward helping you to create good and lasting impressions on others. By becoming more aware of how others perceive you, you can adapt more readily to their styles of communicating. This does not mean you have to be a chameleon, changing with every personality you meet. Instead, you can make another person more comfortable with you by selecting and emphasizing certain behaviors that fit within your personality and resonate with another.
There are three basic communication styles:
  • Aggressive
  • Passive
  • Assertive
Discovering which style best fits you can be done in a number of ways including personality tests such as the  instrument, psychological assessments, and self-assessments.
Elements of the Aggressive Style
  1. Mottos and Beliefs
    • "Everyone should be like me."
    • "I am never wrong."
    • "I've got rights, but you don't."
  2. Communication Style
    • Close minded
    • Poor listener
    • Has difficulty seeing the other person's point of view
    • Interrupts
    • Monopolizing
  3. Characteristics
    • Achieves goals, often at others' expense
    • Domineering, bullying
    • Patronizing
    • Condescending, sarcastic
  4. Behavior
    • Puts others down
    • Doesn't ever think they are wrong
    • Bossy
    • Moves into people's space, overpowers
    • Jumps on others, pushes people around
    • Know-it-all attitude
    • Doesn't show appreciation
  5. Nonverbal Cues
    • Points, shakes finger
    • Frowns
    • Squints eyes critically
    • Glares
    • Stares
    • Rigid posture
    • Critical, loud, yelling tone of voice
    • Fast, clipped speech
  6. Verbal Cues
    • "You must (should, ought better)."
    • "Don't ask why. Just do it."
    • Verbal abuse
  7. Confrontation and Problem Solving
    • Must win arguments, threatens, attacks
    • Operates from win/lose position
  8. Feelings Felt
    • Anger
    • Hostility
    • Frustration
    • Impatience
  9. Effects
    • Provokes counteraggression, alienation from others, ill health
    • Wastes time and energy oversupervising others
    • Pays high price in human relationships
    • Fosters resistance, defiance, sabotaging, striking back, forming alliances, lying, covering up
    • Forces compliance with resentment
Elements of the Passive Style
  1. Mottoes and Beliefs
    • "Don't express your true feelings."
    • "Don't make waves."
    • "Don't disagree."
    • "Others have more rights than I do."
  2. Communication Style
    • Indirect
    • Always agrees
    • Doesn't speak up
    • Hesitant
  3. Characteristics
    • Apologetic, self-conscious
    • Trusts others, but not self
    • Doesn't express own wants and feelings
    • Allows others to make decisions for self
    • Doesn't get what he or she wants
  4. Behaviors
    • Sighs a lot
    • Tries to sit on both sides of the fence to avoid conflict
    • Clams up when feeling treated unfairly
    • Asks permission unnecessarily
    • Complains instead of taking action
    • Lets others make choices
    • Has difficulty implementing plans
    • Self-effacing
  5. Nonverbal Cues
    • Fidgets
    • Nods head often; comes across as pleading
    • Lack of facial animation
    • Smiles and nods in agreement
    • Downcast eyes
    • Slumped posture
    • Low volume, meek
    • Up talk
    • Fast, when anxious; slow, hesitant, when doubtful
  6. Verbal Cues
    • "You should do it."
    • "You have more experience than I do."
    • "I can't......"
    • "This is probably wrong, but..."
    • "I'll try..."
    • Monotone, low energy
  7. Confrontation and Problem Solving
    • Avoids, ignores, leaves, postpones
    • Withdraws, is sullen and silent
    • Agrees externally, while disagreeing internally
    • Expends energy to avoid conflicts that are anxiety provoking
    • Spends too much time asking for advice, supervision
    • Agrees too often
  8. Feelings Felt
    • Powerlessness
    • Wonders why doesn't receive credit for good work
    • Chalks lack of recognition to others' inabilities
  9. Effects
    • Gives up being him or herself
    • Builds dependency relationships
    • Doesn't know where he or she stands
    • Slowly loses self esteem
    • Promotes others' causes
    • Is not well-liked
Elements of the Assertive Style
  1. Mottoes and Beliefs
    • Believes self and others are valuable
    • Knowing that assertiveness doesn't mean you always win, but that you handled the situation as effectively as possible
    • "I have rights and so do others."
  2. Communication Style
    • Effective, active listener
    • States limits, expectations
    • States observations, no labels or judgments
    • Expresses self directly, honestly, and as soon as possible about feelings and wants
    • Checks on others feelings
  3. Characteristics
    • Non-judgmental
    • Observes behavior rather than labeling it
    • Trusts self and others
    • Confident
    • Self-aware
    • Open, flexible, versatile
    • Playful, sense of humor
    • Decisive
    • Proactive, initiating
  4. Behavior
    • Operates from choice
    • Knows what it is needed and develops a plan to get it
    • Action-oriented
    • Firm
    • Realistic in her expectations
    • Fair, just
    • Consistent
    • Takes appropriate action toward getting what she wants without denying rights of others
  5. Nonverbal Cues
    • Open, natural gestures
    • Attentive, interested facial expression
    • Direct eye contact
    • Confident or relaxed posture
    • Vocal volume appropriate, expressive
    • Varied rate of speech
  6. Verbal Cues
    • "I choose to..."
    • "What are my options?"
    • "What alternatives do we have?"
  7. Confrontation and Problem Solving
    • Negotiates, bargains, trades off, compromises
    • Confronts problems at the time they happen
    • Doesn't let negative feelings build up
  8. Feelings Felt
    • Enthusiasm
    • Well being
    • Even tempered
  9. Effects
    • Increased self-esteem and self-confidence
    • Increased self-esteem of others
    • Feels motivated and understood
    • Others know where they stand
Clearly, the assertive style is the one to strive for. Keep in mind that very few people are all one or another style. In fact, the aggressive style is essential at certain times such as:
  • when a decision has to be made quickly;
  • during emergencies;
  • when you know you're right and that fact is crucial;
  • stimulating creativity by designing competitions destined for use in training or to increase productivity.
Passiveness also has its critical applications:
  • when an issue is minor;
  • when the problems caused by the conflict are greater than the conflict itself;
  • when emotions are running high and it makes sense to take a break in order to calm down and regain perspective;
  • when your power is much lower than the other party's;
  • when the other's position is impossible to change for all practical purposes (i.e., government policies, etc.).
Remaining aware of your own communication style and fine-tuning it as time goes by gives you the best chance of success in business and life.

source :-Ruth Sherman, President, Ruth Sherman Associates, LLC, Greenwich, CT, 1/99)

Friday 27 May 2016

Nigerian Entrepreneur Looks to Bring ‘Queens of Africa’ Dolls to U.S



A Nigerian business owner is looking to bring his Black doll line to the United States. Taofick Okoya’s country faces an economic crisis, as sales of the successful brand Queens of Africa and its offshoot, Naija Princess, have not picked back up after Christmas. The creator of the successful brands – which sold between 6,000 and 9,000 dolls of various skin tones and hair types monthly in 2014 – has been meeting with American wholesalers and customers to carry the dolls in the States.
Okoya began the Queens of Africa collection in 2007 after he could not find a Black doll for his niece. His daughter’s identity crisis also influenced the launch.
“At that time my daughter was young, and I realized she was going through an identity crisis,” Okoya told Forbes. “She wished she was white, and I was trying to figure out where that came from. I used to always buy her white dolls, and it never got to me that it was relevant which color her dolls were.”
When he founded the company, Okoya outsourced doll parts from China and manufactured them in Nigeria. Three dolls in the collection are based on the biggest groups in Nigeria: Nneka is Igbo, Wuraola is Yoruba, and Azeezah is Hausa. Each of the dolls has an accompanying book that reinforces their culture, according to Atlanta Black Star. The company’s website says it is dedicated “to help empower children of African descent.”
“We’re planning on taking part in American toy fairs where we can meet with retailers,” Okoya told the magazine. “Our ultimate goal is to be sold by the major stores in the U.S. I personally believe it will be less difficult to sell the dolls in America, compared to Nigeria. In Nigeria the doll culture is still being developed, so it’s easier to sell within a market that is already there, as opposed to having to create that market.”This summer, Forbes reports the doll maker will travel throughout the U.S., stopping in New York, Chicago, Los Angeles, Washington D.C., and Houston during June and July to meet with potential clients. Okoya already visited Atlanta in April, where he meet with sellers on his Coming to America tour. American customers can currently purchase the doll from the Queens of Africa website starting at $24.99 or through Amazon, but the business owner hopes to recreate Nigeria’s high profits over Barbie doll maker Mattel, Inc. with in-store options.
Nigeria’s doll culture believes dolls are only for the upper-class. It’s one of the reasons Okoya developed the Naija Princess line, which sells for $2.50 compared to Queens of Africa’s $6.50 price point.
Okoya also faced challenges when he first tried to get the dolls in Nigerian stores.
“There’s still somewhat of a colonial brainwash present in the country, and store owners would tell me ‘Oh no, Black dolls don’t sell, give us more white dolls’ when I first presented them with the dolls,” Okoya told the publication. “They were used to dolls being white by default, so taking a chance with a Black doll was quite difficult for them at first.”
source :atlantablackstar
image:facebook

Teenagers Developmental stages 15 to 17 years

This is a time of changes for how teenagers think, feel, and interact with others, and how their bodies grow. Most girls will be physically mature by now, and most will have completed puberty. Boys might still be maturing physically during this time. Your teen might have concerns about her body size, shape, or weight. Eating disorders also can be common, especially among girls. During this time, your teen is developing his unique personality and opinions. Relationships with friends are still important, yet your teen will have other interests as he develops a more clear sense of who he is. This is also an important time to prepare for more independence and responsibility; many teenagers start working, and many will be leaving home soon after high school.
Here is some information on how teens develop:
Emotional/Social Changes
Children in this age group might:
  • Have more interest in the opposite sex.
  • Go through less conflict with parents.
  • Show more independence from parents.
  • Have a deeper capacity for caring and sharing and for developing more intimate relationships.
  • Spend less time with parents and more time with friends.
  • Feel a lot of sadness or depression, which can lead to poor grades at school, alcohol or drug use, unsafe sex, and other problems.
Thinking and Learning
Children in this age group might:
  • Learn more defined work habits.
  • Show more concern about future school and work plans.
  • Be better able to give reasons for their own choices, including about what is right or wrong.

Positive Parenting Tips

Following are some things you, as a parent, can do to help your teen during this time:
  • Talk with your teen about her concerns and pay attention to any changes in her behavior. Ask her if she has had suicidal thoughts, particularly if she seems sad or depressed. Asking about suicidal thoughts will not cause her to have these thoughts, but it will let her know that you care about how she feels. Seek professional help if necessary.
  • Show interest in your teen’s school and extracurricular interests and activities and encourage him to become involved in activities such as sports, music, theater, and art.
  • Encourage your teen to volunteer and become involved in civic activities in her community.
  • Compliment your teen and celebrate his efforts and accomplishments.
  • Show affection for your teen. Spend time together doing things you enjoy.
  • Respect your teen’s opinion. Listen to her without playing down her concerns.
  • Encourage your teen to develop solutions to problems or conflicts. Help your teenager learn to make good decisions. Create opportunities for him to use his own judgment, and be available for advice and support.
  • If your teen engages in interactive internet media such as games, chat rooms, and instant messaging, encourage her to make good decisions about what she posts and the amount of time she spends on these activities.
  • If your teen works, use the opportunity to talk about expectations, responsibilities, and other ways of behaving respectfully in a public setting.
  • Talk with your teen and help him plan ahead for difficult or uncomfortable situations. Discuss what he can do if he is in a group and someone is using drugs or under pressure to have sex, or is offered a ride by someone who has been drinking.
  • Respect your teen’s need for privacy.
  • Encourage your teen to get enough sleep and exercise, and to eat healthy, balanced meals.

Safety First

You play an important role in keeping your child safe―no matter how old he or she is. Here are a few ways to help protect your child:
  • Talk with your teen about the dangers of driving and how to be safe on the road. You can steer your teen in the right direction. "Parents Are the Key" has steps that can help. Motor vehicle crashes are the leading cause of death from unintentional injury among teens, yet few teens take measures to reduce their risk of injury.
  • Remind your teen to wear a helmet when riding a bike, motorcycle, or all-terrain vehicle. Unintentional injuries resulting from participation in sports and other activities are common.
  • Talk with your teen about suicide and pay attention to warning signs. Suicide is the third leading cause of death among youth 15 through 24 years of age.
  • Talk with your teen about the dangers of drugs, drinking, smoking, and risky sexual activity. Ask him what he knows and thinks about these issues, and share your feelings with him. Listen to what he says and answer his questions honestly and directly.
  • Discuss with your teen the importance of choosing friends who do not act in dangerous or unhealthy ways.
  • Know where your teen is and whether a responsible adult is present. Make plans with her for when she will call you, where you can find her, and what time you expect her home.

Healthy Bodies

  • Encourage your teen to get enough sleep and physical activity, and to eat healthy, balanced meals. Make sure your teen gets 1 hour or more of physical activity each day.
  • Keep television sets out of your teen’s bedroom.
  • Encourage your teen to have meals with the family. Eating together will help your teen make better choices about the foods she eats, promote healthy weight, and give family members time to talk with each other. In addition, a teen who eats meals with the family is more likely to get better grades and less likely to smoke, drink, or use drugs, and also less likely to get into fights, think about suicide, or engage in sexual activity.
source :CDC

Developmental Milestones 12 to 14

This is a time of many physical, mental, emotional, and social changes. Hormones change as puberty begins. Most boys grow facial and pubic hair and their voices deepen. Most girls grow pubic hair and breasts, and start their period. They might be worried about these changes and how they are looked at by others. This also will be a time when your teen might face peer pressure to use alcohol, tobacco products, and drugs, and to have sex. Other challenges can be eating disorders, depression, and family problems. At this age, teens make more of their own choices about friends, sports, studying, and school. They become more independent, with their own personality and interests, although parents are still very important.
Here is some information on how young teens develop:
Emotional/Social Changes
Children in this age group might:
  • Show more concern about body image, looks, and clothes.
  • Focus on themselves; going back and forth between high expectations and lack of confidence.
  • Experience more moodiness.
  • Show more interest in and influence by peer group.
  • Express less affection toward parents; sometimes might seem rude or short-tempered.
  • Feel stress from more challenging school work.
  • Develop eating problems.
  • Feel a lot of sadness or depression, which can lead to poor grades at school, alcohol or drug use, unsafe sex, and other problems.
Young teens
Thinking and Learning
Children in this age group might:
  • Have more ability for complex thought.
  • Be better able to express feelings through talking.
  • Develop a stronger sense of right and wrong.

Positive Parenting Tips

Following are some things you, as a parent, can do to help your child during this time:
  • Be honest and direct with your teen when talking about sensitive subjects such as drugs, drinking, smoking, and sex.
  • Meet and get to know your teen’s friends.
  • Show an interest in your teen’s school life.
  • Help your teen make healthy choices while encouraging him to make his own decisions.
  • Respect your teen’s opinions and take into account her thoughts and feelings. It is important that she knows you are listening to her.
  • When there is a conflict, be clear about goals and expectations (like getting good grades, keeping things clean, and showing respect), but allow your teen input on how to reach those goals (like when and how to study or clean).

Child Safety First

You play an important role in keeping your child safe―no matter how old he or she is. Here are a few tips to help protect your child:

  • Make sure your teen knows about the importance of wearing seatbelts. Motor vehicle crashes are the leading cause of death among 12- to 14-year-olds.
  • Encourage your teen to wear a helmet when riding a bike or a skateboard or using inline skates; riding on a motorcycle, snowmobile, or all-terrain vehicle; or playing contact sports. Injuries from sports and other activities are common.
  • Talk with your teen about the dangers of drugs, drinking, smoking, and risky sexual activity. Ask him what he knows and thinks about these issues, and share your thoughts and feelings with him. Listen to what she says and answer her questions honestly and directly.
  • Talk with your teen about the importance of having friends who are interested in positive activities. Encourage her to avoid peers who pressure her to make unhealthy choices.
  • Know where your teen is and whether an adult is present. Make plans with him for when he will call you, where you can find him, and what time you expect him home.
  • Set clear rules for your teen when she is home alone. Talk about such issues as having friends at the house, how to handle situations that can be dangerous (emergencies, fire, drugs, sex, etc.), and completing homework or household tasks.

Healthy Bodies

  • Encourage your teen to be physically active. She might join a team sport or take up an individual sport. Helping with household tasks such as mowing the lawn, walking the dog, or washing the car also will keep your teen active.
  • Meal time is very important for families. Eating together helps teens make better choices about the foods they eat, promotes healthy weight, and gives your family members time to talk with each other.
  • Limit screen time for your child to no more than 1 to 2 hours per day of quality programming, at home, school, or afterschool car
source: CDC

Wednesday 25 May 2016

Stress Management - Setting a Goal to Reduce Stress

Setting a goal in three steps

If you're ready to reduce stress in your life, setting a goal may help. Try following these three steps:
  1. Find out what creates stress for you. Try tracking your stress to record stressful events, your response to them, and the coping strategies you used. If you have a smartphone, you can download a free stress-tracking app to help you monitor your stress. If you don't have a smartphone, you can use a spreadsheet on your computer. Or pencil and paper work, too. The important thing is to keep track of your stress so that you can both learn what is causing it and work toward managing it.
  2. Think about why you want to reduce stress. You might want to protect your heart and your health by reducing stress. Or maybe you simply want to enjoy your life more and not let stress control how you feel. Your reason for wanting to change is important. If your reason comes from you-and not someone else-it will be easier for you to make a healthy change for good.
  3. Set a goal. Think about a long-term and a short-term goal to reduce stress in your life.

Examples of how to set goals

  • Sheila is a customer service manager for a computer company. She's also the mother of two young kids. Between her job and chores at home, she feels overwhelmed by all the demands on her. She can't remember the last time she took a lunch break at work or took a class at the gym. While she's lying awake at night, she is worryingabout getting everything done. Sheila's long-term goal: Find a better balance between personal, home, and family needs. Short-term goal: Take a 15-minute walk each night.

  • Ray is a pretty easygoing guy most of the time. But he gets stressed over small things. If a problem comes up at work, he spends the whole night thinking about it over and over. He feels anxious wondering how he could have handled things better. Ray knows he needs to let go of these events and move on. Ray's long-term goal: Practice positive thinking when stressful events come up. Short-term goal: Try breathing and relaxation exercises when he feels stressed.


  • Marta is a full-time caregiver for her elderly mother, who hasAlzheimer's disease. Marta can't remember the last time she took a vacation or even met a friend for coffee. Her sister helps with care sometimes but is often too busy. Marta finds herself getting frustrated easily. She needs a break. Marta's long-term goal: Involve her sister more in caregiving. She also plans to find respite care so she isn't providing all the caregiving on her own. Short-term goal: Attend a caregiver support group every week.

Tips for staying on track


  • Plan for setbacks. Make a personal action plan by writing down your goals, any possible barriers, and your ideas for getting past them. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.
  • Get support. Tell family and friends your reasons for wanting to change. Tell them that their encouragement makes a big difference to you in your goal to reduce stress. Your doctor or a professional counselor can also provide support. A counselor can help you set goals and provide support in dealing with setbacks.
  • Pat yourself on the back. Don't forget to give yourself some positive feedback. If you slip up, don't waste energy feeling bad about yourself. Instead, think about all the times you've avoided getting stressed by making changes.

source webmd.com

Stress Management - Effects of Stress

Stress causes changes in your body. It also affects your emotions.


How stress affects the body

Common symptoms of stress include:
Over time, stress can affect your:1
An extreme reaction to stress is a panic attack. A panic attack is a sudden, intense fear or anxiety that may make you feel short of breath, dizzy, or make your heart pound. People who have panic attacks may feel out of control, like they are having a heart attack, or are about to die. Panic attacks may happen with no clear cause, but they can be brought on by living with high levels of stress for a long time. For more information on panic attacks, see the topic Panic Attacks and Panic Disorder.

How stress affects your thoughts and emotions

You might notice signs of stress in the way you think, act, and feel. You may:
  • Feel cranky and unable to deal with even small problems.
  • Feel frustrated, lose your temper more often, and yell at others for no reason.
  • Feel jumpy or tired all the time.
  • Find it hard to focus on tasks.
  • Worry too much about small things.
  • Feel that you are missing out on things because you can't act quickly.
  • Imagine that bad things are happening or about to happen.
How stress affects you depends on many things, such as:
  • Your personality.
  • What you have learned from your family about responding to stress.
  • How you think about and handle stress.
  • Your coping strategies.
  • Your social support.

The type of stress matters

Stress can affect you both instantly (acute stress) and over time (chronic stress).
Acute (short-term) stress is the body's instant response to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation.
Most of the time, your body recovers quickly from acute stress. But stress can cause problems if it happens too often or if your body doesn't have a chance to recover. In people with heart problems, acute stress can trigger an abnormal heartbeat (arrhythmia) or even a heart attack.
Chronic (long-term) stress is caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic disease. If you already have a health problem, stress can make it worse.
source webmd.com
image shutterstock

Tuesday 24 May 2016

Stress Management - Ways to Avoid Stress


Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it. The first step is knowing your own coping strategies. Try tracking your stress to record stressful events, your response to them, and how you coped.
After you know what is causing your stress, try making some changes in your life that will help you avoid stressful situations. Here are a few ideas:

Manage your time

Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait. Managing your time can make your life easier, less stressful, and more meaningful.

Look at your lifestyle

The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Try to:
  • Find a balance between personal, work, and family needs. This isn't easy. Start by looking at how you spend your time. Maybe there are things that you don't need to do at all. Finding a balance can be especially hard during the holidays.
  • Have a sense of purpose in life. Many people find meaning through connections with family or friends, jobs, their spirituality, or volunteer work.
  • Get enough sleep. Your body recovers from the stresses of the day while you are sleeping. If your worries keep you from sleeping, keep a notepad or your cell phone by your bed to record what you are worried about-to help you let it go while you sleep. For example, if you are worried you might forget to run an errand the next day, make a note so that you can stop worrying about forgetting.
  • Adopt healthy habits. Eat a healthy diet, limit how much alcohol you drink, and don't smoke. Staying healthy is your best defense against stress.
  • Exercise. Even moderate exercise, such as taking a daily walk, canreduce stress.
  • Get support

    Support in your life from family, friends, and your community has a big impact on how you experience stress. Having support in your life can help you stay healthy.
    Support means having the love, trust, and advice of others. But support can also be something more concrete, like time or money. It can be hard to ask for help. But doing so doesn't mean you're weak. If you're feeling stressed, you can look for support from:
    • Family and friends.
    • Coworkers, or people you know through hobbies or other interests.
    • professional counselor
    • People you know from church, or a member of the clergy.
    • Employee assistance programs at work, or stress managementclasses.
    • Support groups. These can be very helpful if your stress is caused by a special situation. Maybe you are a caregiver for someone who is elderly or has a chronic illness.

    Change your thinking

    Stressful events can make you feel bad about yourself. You might start focusing on only the bad and not the good in a situation. That's called negative thinking. It can make you feel afraid, insecure, depressed, or anxious. It's also common to feel a lack of control or self-worth.
    Negative thinking can trigger your body's stress response, just as a real threat does. Dealing with these negative thoughts and the way you see things can help reduce stress. You can learn these techniques on your own, or you can get help from a counselor. Here are some ideas:
    • Cognitive-behavior therapy (CBT) helps you cope with a problem by changing the way you think. How you think affects how you feel. To learn more, see the topic Stop Negative Thoughts: Choosing a Healthier Way of Thinking.
    • Problem solvingProblem solving helps you identify all aspects of a stressful event, find things you may be able to change, and deal with things you can't change.
    • Assertive communication helps you express how you feel in a thoughtful, tactful way. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse.
    • courtesy:webmd.com