Take
Care of
Your
Body
Get
8-9 hours of sleep
on a regular schedule
Maintain a properly balanced diet
Avoid / reduce alcohol
& caffeine
Aerobic exercise 20-30 min, at least 3 x week
Massage, sauna, or relaxing bath
Get a medical checkup
Take
Care with your
Communication
Reflect before expressing
anger
But don't build up resentment
Be direct instead of using jokes or sarcasm
Use "I" statements instead of e.g., "You always…"
Be assertive
without being aggressive or passive
Listen -- do not interrupt
Take
Care with your
Time
Set goals & prioritize
(life priorities, not just academics/work)
Never all work and no play -- be sure to re-create
Overcome procrastination
Delegate responsibility
Avoid polyphasic activity
Do not overextend yourself -- pace yourself
Be realistic about deadlines and what you can accomplish
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Allow
Others to
Take Care of
You
You
help others; why not let others help you?
Spend time with kind and respectful friends & significant
others
Don't bottle up tension
Talk to a supportive friend, clergy,
or counselor
Prayer/spiritual support
Take
Care with
Systematic Relaxation
Sign up for a Relaxation
Class @ Rec Sports
Deep diaphragmatic
breathing
Progressive
muscle relaxation
Autogenic
Training
Guided
Imagery
Meditation, Yoga,
Tai Chi
Take
Care with
Cognitive Restructuring
Are your perceptions
of stressors distorted?
Watch your "automatic
thoughts" for shoulds, overgeneralizations, catastrophizing
Let go of perfectionism
Reexamine your excessive guilt, self-blame
Confront your fear of failure OR fear of success
Recognize and accept personal limits
Your self worth isn't based on your achievements
Counselors can teach
cognitive restructuring
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