Say no to stress.

Calm-down strategies to stop night time niggles.

Whatever keeping you up at night thoughts of strangling your boss who`s giving you a hard time at work or an inability to stop thinking about all those things you didn`t manage to do today-stressbusting techniques can help.These will control your stress before it spirals out of control..

Once you`ve made a stress diary of the people and events that trigger your stress,talk trough it with a good freind or your partner.Even the act of discussing things often makes you fell better.Ask for impartial advise as to how to ease the problems that you`ve discovered.And once you know your stress triggers,try to nip them in the bud.Changing you routine can help.For instance, a freind of mine who felt stressed every time he saw the iron on sunday night now irons his shirts in the week.This has stopped him associating ironing with the start of a new week, and learn a few relaxation or breathing exercises which you can perform as soon as you stress levels start to rise.And if you know your stress trigger, you can calm yourself before hand.

There`s nothing more stressful than being disorganised, so get your life in order.If you`ve got a list of jobs that need doing, set yourself two tasks and make sure you do them.Then whatever else day throws at you, at least you`ll have achieved something.For real satisfaction,choose two of the things that keep finding their way to the bottom of your list.Chances are they`re the things that whirr through your mind in the middle of the night preventing you from going back to sleep.

And learn to slow down,dont try to juggle two or more tasks at once.Research shows that people who patiently complete one task at a time, with undivided attention have more calm energy than those who try to doo many things at once.Juggling projects increase tensions,which lowers energy.So allow youself plenty of time to complete a task.Even if it means delegating other jobs or getting less done that day.Some people swear by doing the worst task first.The theory is that once this is out of the way,everything else will seem easier.

Another general stress reliever is to plan breaks in you day.Get up 15 minutes earlier than you think you need to and prepare for the day without rushing.You`ll leave the house in a calmer, more positive mood, and try to have 20 minutes in the morning and afternoon that is exclusively `your` time in which you can do whatever you want,even if simply sitting doing nothing.

Remember that the way you look at what`s going on around you has a major affect on how good you feel about yourself and how stressed you are.When you think positively, you are likely to be calmer and more relaxed.For example if you say to yourself " I can do this" or " I`m good at making decisions" you`re encouraging yourself and will feel less stressed.Negative self-talk such as"this is terrible" and "I`m hope less" will do the opposite and reduce your confidence.Pay attention to your self-talk and keep positive.

Finally,don`t let a work problem such as bullying get out of control.Keep a written record of all the incidents involving the bully so you can see if a pattern emerges.Bullies usually strike when they`re trying to cover up their own incompetence.Keep copies of all letters and emails written by the bully and record all criticisms in writing.Then you can take up the matter with management and get a copy of your employer`s bullying and harassment policy.

So, that`s all for today..insyaalah see you next time.Thank you.
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