Coaching Singapore

8 ways to help reduce stress and how to combat it: A checklist.

Learn continually – there’s always “one more thing” to learn! – Steve Jobs

Dear colleagues,

We all go through periods of “tension”. Stress is the body’s natural response to challenging situations. It is a normal part of living and can be caused by various factors, including work, relationships, financial issues, or major changes.

Symptoms of stress can include physical indicators (headaches, muscle tension), emotional indicators (irritability, anxiety), and behavioural indicators (changes in eating or sleeping patterns).

Like many other psychological conditions, stress is on a spectrum – with levels of chronicity and acuteness.

Here are eight ways to help reduce stress.

1. Exercise regularly:

Physical activity can help release built-up tension and stress. Whether it’s a brisk walk, a run, yoga, or any other form of exercise, it can have a positive impact on both your physical and mental well-being.

2. Practice mindfulness and meditation:

Mindfulness techniques, such as deep breathing exercises and meditation, can help calm the mind and reduce stress. These practices encourage you to focus on the present moment, which can be a powerful stress-reliever.

3. Establish a routine:

Creating a daily routine can provide a sense of structure and predictability, reducing the uncertainty that often leads to stress. A well-planned schedule can help manage time effectively and prevent feeling overwhelmed.

4. Prioritise and set boundaries:

Identify your priorities and focus on what truly matters. Learn to say no when necessary and set boundaries to protect your time and energy. Overcommitting can contribute to stress, so it’s important to establish limits.

5. Ensure adequate sleep:

Lack of sleep can significantly impact stress levels. Aim for 7 to 9 hours of quality sleep

per night to support overall well-being and resilience to stress. 6. Maintain a healthy lifestyle:

Proper nutrition and hydration play a crucial role in managing stress. Eating a balanced diet and staying hydrated can positively impact your mood and energy levels.

7. Connect with others:

Social support is essential for coping with stress. Talk to friends, family, or a therapist about your feelings and concerns. Sharing your thoughts can provide perspective and emotional relief.

8. Engage in hobbies and activities you enjoy:

Taking time for activities you love can be a great way to relax and recharge. Whether it’s reading, gardening, playing a musical instrument, or any other hobby, these activities can offer a welcome distraction from stress.

Different strategies work for different people, so it’s essential to find what suits you best. Combining several of these approaches may also enhance their effectiveness in managing stress. If stress becomes overwhelming, seeking professional help from a mental health professional is advisable.

Besides causing physical ailments, prolonged or chronic stress can contribute to the development of depression. If stressors persist over time without relief, they can impact the brain’s chemistry and structure, leading to depressive symptoms. Depression is a mental health disorder characterised by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in activities that were once enjoyable.

In companies, it would be a good idea for leaders to constantly look out for opportunities to “diffuse” the unnecessary pressure their executives might be facing.

A checklist of 10 “Yes/No” questions to ask yourself (or your team members):


If you scored 7 or more “Yes”, you’re on your way to being resilient for life. Stay happy!

Comment: Is there any tip/hack that you have personally used in order to learn things quickly which has not been covered in this blog?

Let me know in the comment section below, I would love to hear your stories.

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