Reduce or stop smoking Avoid passive smoking It is not the purpose here to enter into the whether or not to smoke’ debate. There is, however, much medical evidence associating smoking with a number of diseases including lung cancer, heart disease and circulatory problems. Many smoking-related diseases are also cited as being stress-related, so it […] Read more

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Thinking positively

Think positively. You will gain more from life by thinking positively than by taking a cautious and negative approach. In other words, be an optimist rather than a pessimist. This will help reduce anxiety since pessimists often live with the fear of failure. For each situation you meet, you can be negative or positive. Look […] Read more



Tinctures are highly concentrated herbal infusions in which the menstrum can be a combination of water and alcohol, vinegar or glycerin. Tinctures are most often used internally for medicinal purposes. They can also be used topically, in such preparations as antimicrobial wound washes, mouthwashes, facial astringents, deodorant preparations and many other formulas. Tincturing with alcohol […] Read more

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Avoid uncertainty

Uncertainty is the cause of much distress. Worrying about what might happen if … may be unnecessary. Find out the facts about things before you get anxious and panic. When you have collected as much information as you can, it might then be obvious that your initial fears and worries were ill-founded and you will […] Read more

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Your stress management plan

When you are satisfied with your choice of technique for each key stressor, you are ready to implement your SMP. Remember TPER: think, practise, evaluate, revise. Start practising each of the techniques you have chosen for each of your key stressors. Practise these for two weeks. Follow the suggested 12-week programme set out as a […] Read more



Step One Close your eyes. Pinpoint in your mind what is annoying or stressing you. Step Two Say to yourself. Alert mind, calm body. I’m not going to let this get to me.’ Step Three Smile to yourself. You can practise smiling to yourself without showing a smile on your face. In this way your […] Read more

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How to develop your stress management plan

First make six copies each of Table 15.3 Stress management plan evaluation (page 192) and Table 15.4 Revised stress management plan (page 193). Keep these tables in a folder to complete as you undertake your SMP. They will also provide a useful source of reference if you need to revise your plan. Day 0: Tackling […] Read more



Adrenaline on the other hand is more orientated toward preparing the body for a quick getaway. Heart action increases and can be felt as a pounding in the chest. This is sometimes erratic and described as heart palpitations. Blood supply to the vital organs and skeletal muscles increases so it is necessary for noradrenaline to […] Read more