Chapter 4
Stress management
“Take care of your body. It’s the only place you have to live.”
– Jim Rohn
Engage in regular physical activity
Exercise reduces stress hormones.
Incorporate activity into your routine to improve mood and energy.
Take a brisk walk during lunch breaks.
Improve sleep habits
Lack of sleep increases stress.
Establish a healthy sleep routine to restore your body and mind.
Go to bed at the same time each night and limit screen time before bed.
Limit caffeine and stimulants
Stimulants can increase anxiety.
Monitor caffeine and sugar intake to maintain calmness.
Switch to herbal tea in the afternoon instead of coffe
Maintain a balanced diet
Nutrition affects mood.
Eat well to support mental health and reduce stress.
Include fresh fruits, vegetables, and whole grains in your meals.
Use breathing techniques to calm down
Deep breaths reduce anxiety symptoms.
Practice breathing exercises when feeling tense.
Use the 4-7-8 breathing technique to relax quickly. 4 seconds breath in, 7 seconds hold, 8 seconds breath out.
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