1. Physical strategies:
* Physical exercise is a natural anti-depressant, and helps to relieve tension. Find an activity you enjoy, like walking, swimming, running, cycling (outside, or on a stationary bike), playing sports, working out with an aerobics video, gardening or even chopping wood!
* Eat a balanced diet with plenty of vitamins. Ensure you are eating enough (for energy), but don't overeat.
* Relaxation exercises can help your body feel more relaxed and take away aches and pains. try tensing and relaxing your muscle groups (e.g. your hands, then your eyes, mouth, stomach, toes, etc.)
* Get enough sleep. Stress is tiring, so you may need to sleep for longer than usual. Having a banana or cup of milk before bed may help.
2. Emotional strategies:
* Write in a journal, including your thoughts and feelings. Or, if you prefer, write emails or letters, or tape your thoughts or talk to someone about them. This helps you process your experiences, and stops their going round and round in your head.
* Talk to friends/family/colleagues about your experiences.
* Allow yourself to cry if you want to. Emotional tears contain a stress hormone, so crying helps people feel better.
* Smiling and laughing can help you feel better. Try watching a funny movie, reading something amusing, or having a laugh with your friends.
3. Behavioural strategies:
* Participate in activities that help you relax or that you enjoy. For example, chat with friends, watch videos, go to a place you like, read, have a relaxing bath, listen to music, draw, or do cross-stitch.
* Don't isolate yourself. Spend time with people you like.
* Give yourself treats. Be kind to yourself.
* If you feel overwhelmed by having too much to do , try to set yourself small goals and just focus on doing one thing (perhaps starting with an easy task). Prioritize.
* Be assertive. Delegate tasks, and ask for time off if you need it. Be willing to ask for help.
4. Thought patterns:
* Realize it is normal to feel low or have symptoms of stress, especially if you are involved in humanitarian work such as teaching. Don't blame yourself - most people have such symptoms. It is not a sign of weakness, and does not mean that your are "not coping".
* Lower your expectations of yourself. You don't have to do everything perfectly.
* If you have negative thoughts (e.g. "I'm really bad at my job."), try to speak to someone else to get an objective, external perspective. Negative thoughts may be a sign of stress or depression, rather than reality.
5. Spiritual/Philosophical strategies
* Remind yourself of the value of the work you are doing and the value you have as a parent.
* Pray, or ask other people to pray for you.
* If necessary, forgive yourself or other people.
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