₦airaland Forum

1. Avoid Caffeine, Alcohol, and Nicotine.
Avoid, or at least reduce your consumption of, nicotine and all drinks containing caffeine and alcohol. Caffeine, alcohol and nicotine are stimulants and so will increase your level of stress rather than reduce it.

Swap caffenated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.

You should also aim to avoid or reduce your intake of refined sugars - they are contained in many manufactured foods (and even in savoury foods such as salad dressings and bread) and can cause energy crashes which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.


2. Indulge in Physical Activity
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

When you feel stressed and tense, go for a brisk walk in fresh air. Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.



3. Get More Sleep
A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.

Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep. Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress. Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.

You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.



4. Try Relaxation Techniques
Each day, try to relax with a stress reduction technique. There are many tried and tested ways to reduce stress so try a few and see what works best for you.

For example, try self-hypnosis which is very easy and can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as "calm" "love" and "peace" work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”. Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.

Don't worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.



5. Talk to Someone
Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.

Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.



6. Keep a Stress Diary
Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed.

Note down the date, time and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally. Give each stressful episode a stress rating (on, say, a 1-10 scale) and use the diary to understand what triggers your stress and how effective you are in stressful situations. This will enable you to avoid stressful situations and develop better coping mechanisms.



7. Take Control
Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress.

One problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.



8. Manage Your Time
At times, we all feel overburdened by our 'To Do' list and this is a common cause of stress. Accept that you can not do everything at once and start to prioritise and diarise your tasks.

Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.

By editing what might have started out as an overwhelming and unmanageable task list, you can break it down into a series of smaller, more manageable tasks spread out over a longer time frame, with some tasks removed from the list entirely through delegation.

Remember as well to create buffer times to deal with unexpected and emergency tasks, and to include time for your own relaxation and well-being.



9. Learn to Say ‘No’
A common cause of stress is having too much to do and too little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.

To learn to say “No”, you need to understand why you find it difficult. Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked. For others, it is a fear of conflict, rejection or missed opportunities. Remember that these barriers to saying “No” are all self-created.

You might feel reluctant to respond to a request with a straight “No”, at least at first. Instead think of some pre-prepared phrases to let other people down more gently. Practice saying phrases such as:

“I am sorry but I can’t commit to this as I have other priorities at the moment.”
“Now is not a good time as I’m in the middle of something. Why don’t you ask me again at….?”
“I’d love to do this, but …”


10. Rest If You Are Ill
If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.



Find more at: http://www.skillsyouneed.com/ps/stress-tips.html#ixzz3UBjefGWd

Benz C-class 4matic. Period!

Amefrica:
I think the sizes they listed is when they're er'ect. A flaccid dick doesn't actually determine how big a guy is gonna be when ere'ected.

A guy with a smaller dick when flaccid, can grow bigger than his mate who has a longer dick when flaccid.

I agree with you. It has been scientifically proven.

A blast that caused vibrations metres away from my office opposite the park has occurred. Scores dead. Ambulances in view. RIP to the dead

Another BIG plot against GMB and Nigerians. Please read and share.
The story below reached us this morning (23/02/2015). It came from one of our reliable sources in Nigeria. It is one of the most disturbing stories that we have yet received. Read it and make your own judgement!

“I have it on a strong ground that there is a plan to capture a Shekau before the week to elections. And the captured Shekau who is currently undergoing training on what to say and do will mention Buhari as one of their core sponsors. The target according to the source is to discourage Southern voters and the Northern Christians (from liking Buhari). The confession is alleged to be so perfectly planned that Buhari may even be arrested and even those who love him may think twice (about his sincerity). The sum of 4.5 billion Naira is purportedly budgeted. The purpose of this budget I am told is for bribing some Northern clerics so when the time comes, they will pacify their followers (to reject Buhari as he is BoKo Haram sponsor). There will purportedly be audio of phone calls (between Buhari and the Boko Haram leaders). Buhari will not be able to sue the government since it will be an arranged confession of a captured terrorist. Now, I am not saying this (leak) is true. But knowing how desperate these PDP people are, they can do just anything to get Buhari out of the way. Honestly, I am deeply, deeply, deeply, worried. In fact, I am troubled. Kindly share this and let the world know about this evil machination of the PDP before it is too late. Kindly do it. The person who gave me this information is an Intelligence officer with the Army. He looks worried too.”

May God save Nigeria and Nigerians. Amen.

Dr. Idris Ahmed.

Its no news!

Its allowed Islamically to dye your hair to any colour except black.

Remember Diouf (former Liverpool player), dyed his hair.

Another hand-made propaganda!
Sai GMB

Vicotex:
had it been GEJ performance was poor in the agricultural section we wouldn't have had these bags of rice to share.

#Vote GEJ
#VOTE peace
#Vote development

Young man, ds rice are imported

Their days r numbered!

God bless u sir

Buhari

bastard!!!

May his soul rest in peace, Agbonibasket!

omonnakoda:
What does it mean to spread corruption in the land, Drawing a cartoon of mohamed

You need to define corruption"

Though there is corruption in the land but that is not enough for shekau to be this destructive. He could have made his points known to all by preaching peacefully.

On Drawing of Cartoon of our Prophet (SAW), the whole world know how esteem we hold and dignify him. Let me give u a scenario, when i was in Islamic school, way back. We had a drama of a part of the life time of the Prophet, every character was represented except Mohammed. Because Islam believe no one can be like him.

So cartoon of him which was done before now (cant remember the year) that resulted in world wide protests and condemnations was now repeated again. Even after warnings.

Now tell me, what happen to respect. Remember, its the right of everyone to respect other peoples feeling.

Akon419:
I believe in God that said love your neighbor as yourself, they God that preaches love instead of hate,I mean the God of Abraham ,iseac and Israel , not Alah who advocate for hate and kill in order attain heaven with potential 72 virgin awaiting

For ur info, every muslims believe in Abraham, Isaac and Israel (Prophet Ibrahim, Isiak and Ismael) and their God which is Allah.
U must not believe in ds but these are some verses from the Holy Qur'an

ﺃَﻧَّﻪُ ﻣَﻦ ﻗَﺘَﻞَ ﻧَﻔْﺴﺎً ﺑِﻐَﻴْﺮِ ﻧَﻔْﺲٍ ﺃَﻭْ ﻓَﺴَﺎﺩٍ ﻓِﻰ ﺍﻻٌّﺭْﺽِ ﻓَﻜَﺄَﻧَّﻤَﺎ
ﻗَﺘَﻞَ ﺍﻟﻨَّﺎﺱَ ﺟَﻤِﻴﻌﺎً ﻭَﻣَﻦْ ﺃَﺣْﻴَـﻬَﺎ ﻓَﻜَﺄَﻧَّﻤَﺎ ﺃَﺣْﻴَﺎ ﺍﻟﻨَّﺎﺱَ ﺟَﻤِﻴﻌﺎً
That if anyone killed a person not in
retaliation of murder, or to spread corruption
in the land – it would be as if he killed all
mankind, and if anyone saved a life, it would
be as if he saved the life of all mankind.
The verse states that whoever kills a soul without a
just cause such as in legal punishment for murder or
for causing corruption on earth, then it will be as if
he has killed all mankind because there is no
difference between one life and another.
Allah said:
ﻭَﻣَﻦْ ﺃَﺣْﻴَـﻬَﺎ
If anyone saved a life,
This means by preventing its blood from being shed
and believing in its sanctity, then all people will have
been saved from him, therefore:
ﻓَﻜَﺄَﻧَّﻤَﺎ ﺃَﺣْﻴَﺎ ﺍﻟﻨَّﺎﺱَ ﺟَﻤِﻴﻌﺎً
It would be as if he saved the life of all
mankind.

May Allah (swt) accept our prayers. ameen

Zuria:
Well said bro....

Yea well said bro. Its a quote from the Holy Qur'an.

na by friendlies?

CHAI!!! Diaris God ooooo

IGBO AND YORUBA HEAD

chukwudi44:
Muslim leaders have failed this country. They have failed to call their followers to order. The wahabi Sunni Islamic ideology is devastating the north

If u still think Buhari and or other muslim leaders r behind boko haram, u need to get your head examined!

greatdeal1408:
why do you want unlike button?

Its like a feedback to posters

Considering the kinds of comments we read in this forum, some people need to be told about what they type. Since there is 'like' button, 'unlike' too should b.

Should MOD enable 'unlike' button on Nairaland?

abbeyoye2001:
Chai! I pity am! He will wrought in jail

ds your English na die

Asam2:
Very powerful speach from the people s general.

Ebele should start parking up come 2015. Back to his normal fishing business.

Unfortunately for him, there will b no fish to farm coz he has allowed environmental pollutions (oil spillage) to strive and the culprits having a field day.

mikeansy:
all this people saying Buhari will fix Nigeria should watch the video above and see if they see a leader to lookup to.

The paper he is reading was clearly written by someone else and he deliever the speech like he does not even believe in it.

If I am Jonathan all I will do is engage Buhari as many times as possible on live TV and lets see how anyone else other than his obvious base will vote for him.

Its quite unfortunate, u only want d world to see more flaws form yr mumu jona. Guess uv never seen him facing interviewers before!

'shoki obe oge' in Yoruba. Too much English translates to too much nonsense. Compare ds whole scrap to GMB's.

smh

The federal govt needs to set up committee to know which TV stations to broadcast it