Tip 2: Practice the 4 A’s of stress management. ALTER • AVOID unnecessary stress • ALTER the situation • Learn to say “NO” • Express your feelings instead of suppressing them • Avoid people who stress you out • Take control of your environment • Reduce down your to-do-list • Be willing to compromise • Create a balanced schedule ADAPT • ADAPT to the stressor • Reframe problems • Look at the bigger picture • Adjust your standards • Practice gratitude ACCEPT • ACCEPT the things you cannot change • Do not try to control the uncontrollable • Look for the upside • Learn to forgive Tip 3: Get moving. Here are some easy ways to incorporate exercise into your daily schedule: • Put some music and dance around • Take your dog for a walk • Walk or cycle to the grocery store • Use the stairs at home or work rather than an elevator • Park your car in the farthest spot in the lot and walk the rest of the way • Pair up with an exercise partner and encourage each other as you work out Training Module on the Right to Mental Health for the Security Sector AVOID Tip 4: Connect with others. Advice on building relationships: • Reach out to a colleague at work • Help someone else by volunteering • Have lunch or coffee with a friend • Ask a loved one to check in with you regularly • Accompany someone to the movies or a concert • Call or email an old friend �� Go for a walk with a workout buddy • Schedule a weekly dinner date • Meet new people by taking a class or joining a club • Confide in a clergy member, teacher, or sports coach 16