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
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