Dear Reader,
In today's fast-paced world,
`Stress` has become very
common in all age groups
and in both men and women.

Copping with stress is very
important for good health. Please
read this `guide on stress to
understand more on this topic`

What is

Stress?

Stress is body's response
to challenge or demands,
real or perceived.

Coping with stress is very important for good health.

Add a body paragraph text

Please read this `guide on stress` to understand more on this topic

What Causes

Stress?

External:

Work deadlines, financial
pressures, family conflicts.

Internal:

Perfectionism, negative self-talk,
unrealistic expectations

Situational:

Major life changes (e.g. moving, loss, illness).
Death of near one

How does

affect the Body?

Stress

Difficulty Concentration, Anxiety, Depression, Irritability, Mood Swings, Mental Fog

High Cholesterol, Elevated Blood Pressure, Increased Risk of Heart Attack and Stroke

Increased Inflammation, Tension, Muscle Tightness

Weakened Immunity, Increased Illness Risk, Slower Recovery

Hair Loss, Brittle Hair and Nails, Dry Skin, Acne, Delayed Healing

Poor Nutrient Absorption, Diarrhea, Constipation, Bloating, Indigestion, Discomfort

Lower Hormone Levels, Reduced Libido, Worsened PMS Symptoms, Disturbed Hormone Levels

Brain

Cardiovascular

Joints and Muscles

Immune System

Skin

Gut

Reproductive System

How is

Stress

Measured?

A simple questionnaire to measure
stress levels (PSS-10, 10 question).

Perceived Stress Scale (PSS)

Sample Questions:

.

How often have you felt unable to control important things in your life?

.

How often have you felt overhelmed by difficulties?

Scoring: 1-3: Low, 4-7: Moderate, 8-10: High

.

How can

Stress

be relieved?

Quick Tips

1. Deep Breathing:

.

While standing or sitting, draw your elbows back
slightly to allow your chest to expand.

.

.

Take a deep inhalation through your nose.

Retain your breath for count of 5.

.

Slowly release your breath by exhaling through your nose.

2.Visualization:

.

Just close your eyes and try to visualize any pleasant place which you have visited. Try to imagine the calmness of
that place and relax.

How to Cope with

Stress?

Tips: Lifestyle Changes for Stress Management

Long-Term Stress Management

Excercise:

30 minutes most days (e.g. walking, yoga) to lower heart disease risk.

Sleep:

Aim for 7-9 hours; poor sleep worsens depression and diabetes risk.

Nutrition:

Eat balanced meals, limit caffeine/sugar to stabilize mood.

Time Management:

Prioritize tasks to reduce that feeling of being overwhelmed and pressurised.

Tips

Quick Tips: Progressive Muscle Relaxation

Scrunch up your forehead like you are thinking hard! Squeeza it tights, tighter! Now you can relax.
(Hold for around 10 seconds)

Puff your cheeks out as far as you can! Make them bigger, like you have a mouth full of food! Now, relax (10 seconds)

Shoulders

How can

Stress?

be releived? Quick Tips

Take your shoulders back and try to get the shoulder blades together. Squeeza tighter. Then relax. Repeat 2 more times

Sit up super straight and try to be as tall as you can! Taller!
Taller! And now relax (10 seconds)

Feet

Press your feet into the ground as hard as you can. Push, Push. Then relax. Repeat 2 more times

Squeeze your eyes tight for 10 seconds.
Then relax.
Repeat 2 more times

Pretend you are chewing on a piece of chewing gum
for 10 seconds. Then relax. Repeat 2 more times

I want your to make your arms as straight and stiff as possible! Pretend you are frozen! Now you can relax (10 seconds)

Legs

Let your arms hang loss by your sides. Then make them
stiff as if frozen. Then relax. Repeat 2 more times

Pretend you are the beach, and squish you toes in the sand! So squishy! And now relax (10 seconds)

Cheeks

Mouth

Toes

Arms

Eyes

Forehead

Lower Back

How to Cope with

Stress?

Tips

Tips: Lifestyle Changes for Stress Management

Try to reduce and eventually quit Smoking & Drinking

Practice gratitude and reframe negative thoughts to positive ones

Communicate:

Talk to your loved ones and share your feelings.

Seek Professional Help

Talk to your Doctor on your condition. He is your best guide in helping you cope with stress

Habits:

Mindset

In Stress & Sleep Management

NHS '

Calm

TM

(Lactium

®

75 mg, L-Theanine 100 mg & Melatonin 3 mg Veg Capsules)

Scan here to download this Guide on Stress & for taking the PSS Test for Stress Assessment.

.

Remember to discuss the results with your Doctor for proper guidance and management.

.

.

Stay calm, Stay Focused,
Stay Healthy & Happy.

(Scientifically Crafted Natural Calming Solution)

Yes, You Can !