Training Module on the Right to Mental Health Tip2:Practicethe4A’sofstressmanagement AVOID ‫ط‬ ‫ط‬ ‫ط‬ ‫ط‬ ‫ط‬ AVOIDunnecessarystress Learntosay“NO” Avoidpeoplewhostressyouout Takecontrolofyourenvironment ReducedownyourtoͲdoͲlist ඵ ඵ ඵ ඵ ඵ ADAPTtothestressor Reframeproblems Lookatthebiggerpictures Adjustyourstandards Practicegratitude ALTER ཙ ALTERthesituation ཙ Expressyourfeelingsinsteadof suppressingthem ཙ Bewillingtocompromise ཙ Createabalancedschedule ADAPT ACCEPT • • • • ACCEPTthethingsyoucannotchange Donottrytocontroltheuncontrollable Lookfortheupside Learntoforgive Slide 27 Training Module on the Right to Mental Health for the Security Sector Tip3:Getmoving. Herearesomeeasywaystoincorporate exerciseintoyourdailyschedule: • • • • Putsomemusicanddancearound Takeyourdogforawalk Walkorcycletothegrocerystore Usethestairsathomeorworkratherthanan elevator • Parkyourcarinthefarthestspotinthelotand walktherestoftheway • Pairupwithanexercisepartnerandencourage eachotherasyouworkout Training Module on the Right to Mental Health for the Security Sector for the Security Sector Slide 28 Training Module on the Right to Mental Health for the Security Sector Tip4:ConnectWith 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 Slide 29 74