Stress management
Effective stress management not only can strengthen our ability in dealing with adversity, but also helps us to reduce feelings of stress caused by the increasing demand from the external environment. There are different ways for managing stress effectively:
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Improve your ability to deal with stress:
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Objective analysis of the situation
Have reasonable expectations, avoid excessive perfectionism, do everything within your ability, and don't make unrealistic promises.
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Appreciate yourself properly
Avoid focusing only on what you don't do well, but also appreciate what you are good at, and increase your confidence in your ability to do things.
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Maintain a positive attitude
Even if there is failure, believe that there is always a solution. Failure is just a process of finding answers and solutions.
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Improve your problem-solving skills
Understand the circumstances of the incident, set reasonable goals to solve the problem, feasible methods, how to mobilize resources, etc.
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Build a support network
Establish an effective support network, such as good relationship with family member(s), friends and workmates. When you are under stress, you can ask them for advice, help and emotional support.
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Develop a good lifestyle
Maintain regular diet and sleep, proper exercise, arrange time to do some relaxing things, etc.
Source： HelpGuide, HELPGUIDEORG INTERNATIONAL
Psychotherapy
In psychotherapy, a clinical psychologist or counselor helps clients develop healthier and more effective habits by a variety of counseling approaches validated by empirical studies.
There are different approaches to psychotherapy that can help individuals, couples and families to deal with their problems.
Psychotherapy is based on a collaborative and therapeutic relationship between client and therapist.
It's dialogue-based and provides a supportive environment where you can have a candid conversation with an objective and neutral person.
You and your therapist will work together to identify and change the patterns of your thinking and behavior that keep you from being at your best.
During the course of treatment, not only will it will help you solve the problems you face, but also you will learn new skills to better cope with your life challenges.
Most of the psychotherapy is carried out in individual or group settings. In recent years, with the rapid development of technology, psychotherapy can also be provided through the Internet.
Internet-based psychotherapy is growing rapidly in North America and Northern Europe, such as Sweden, but is under-developed in Chinese communities, such as Hong Kong.
Internet-based therapy has the characteristics of high cost-effectiveness, easy access to the general public, and timely convenience.
Cognitive behavioral therapy (CBT)
is the most commonly used psychotherapy approach.
Numerous studies have shown that CBT is an effective way to treat depression and can significantly reduce the level of psychological distress, negative mood and enhance mental health.
In addition to CBT, other psychotherapy approaches include psychoanalysis, solution-focused therapy, narrative therapy, family and marital therapy, client-centered therapy ( client-centred approach), Gestalt therapy, etc.