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A: Ask for helpHappyFuel-AskHelp

If you’re the type of person who insists on taking on every little task, even when there is no room left in your schedule, you’re headed for trouble. Don’t be afraid to delegate or ask for help… especially when its reciprocal, helps build better relationships, which helps fuel happiness and reduces stress levels.

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  • Providing help and desired relationship type as determinants of changes in moods and self-evaluations. Williamson, Gail M.; Clark, Margaret S. Journal of Personality and Social Psychology, Vol 56(5), May 1989, 722-734.
  • Helping others helps oneself: response shift effects in peer support. Carolyn E Schwartza, Rabbi Meir Sendor. Social Science & Medicine. Volume 48, Issue 11, June 1999, Pages 1563–1575.
  • Doing Good, Feeling Good: Examining the Role of Organizational Citizenship Behaviors in Changing Mood. Theresa M. GLOMB, University of Minnesota. Devasheesh Prakash Bhave, Singapore Management University. Andrew G. Miner, Target Corporation. Melanie Wall. Personnel Psychology, Spring, 2011, Vol. 64 (1), 191-223. DOI:10.1111/j.1744-6570.2010.01206.x

B: Batch Your EmailsHappyFuel-batch-email

People who deal with interruptions at work in “batches” are found to experience overall less stress at the workplace. Check emails and schedule interruptions at specific times throughout the day to improve productivity and down regulate stress hormones. B is also for Breathe. By batching email interruptions, you will reduce the amount of ’email apnea’ experienced at the workplace.

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  • The cost of email interruption. Thomas Jackson, Ray Dawson, Darren Wilson, (2001). Journal of Systems and Information Technology, Vol. 5 Iss: 1, pp.81 – 92.
  • Stone, L. (2008, February 8) Just Breathe: Building the case for Email Apnea. March 1, 2017
  • Fritz, C., Ellis, A. M., Demsky, C. A., Lin, B. C., & Guros, F. Embracing work breaks: Recovering from stress.  (2013). Organizational Dynamics, 42, 274-280.

HappyFuel-CommunicateC: Communicate & Collaborate

How many times do you do work that ends up being unnecessary either because someone else already did it or that project was cancelled? You can avoid a lot of frustration with just a little communication. MIT Lab’s research shows the best teams communicate frequently and energetically – face to face.

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  • Evidence for a Collective Intelligence Factor in the Performance of Human Groups. Anita Williams Woolley, Christopher F. Chabris, Alex Pentland, Nada Hashmi, Thomas W. Malone. SCIENCE29 OCT 2010 : 686-688. DOI: 10.1126/science.1193147 
  • The new science of building great teams. Alex “Sandy”” Pentland. Harvard Business Review, Vol. 90, No. 4. (April 2012), pp. 60-69. MIT’s Human Dynamics Lab studies. 

D: DecaffeinateHappyFuel-Decaffeinate

Sure, coffee may give you quick energy, but that buzz could be adding to your stress. And if you’re getting enough sleep and eating healthy food, you should be fine without the caffeine. Try to reduce the amount of caffeine you consume. It may take a couple days to get past the headaches, but it’s worth it.

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  • al’Absi M, Lovallo WR. Caffeine effects on the human stress axis. In: Nehlig A, editor. Coffee, Tea, Chocolate and the Brain. Boca Raton, FL: CRC Press LLC; 2004. pp. 113–31.
  • 17. James JE. Effects of habitual caffeine consumption on ambulatory blood pressure. Am J Cardiol. 1996;78:129.

E: EngageHappyFuel-Engage1

Stress and burnout reduces workplace engagement. However, the opposite is also true. Genuine effort and engagement has been shown to improve overall personal stress levels and mental well-being. Turn the vicious stress cycle into a “virtuous cycle”. Manage your time for efficiency – manage your emotional energy for happiness.

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  • Pressman S.D., Cohen S. Does positive affect influence health? Psychol. Bull. 2005;131(6):925–971.
  • Folkman S. Positive psychological states and coping with severe stressSoc. Sci. Med. 1997;45(8):1207–1221.
  • Csikszentmihalyi, M. (1997). Finding Flow : The Psychology of Engagement with Everyday Life. New York, BasicBooks.

F: FunHappyFuel-HaveFun

Over the last two decades studies have revealed that having fun is an effectively way of managing and improving workplace emotions. It’s also proven to improve teamwork, build trusting relationships, decrease stress and enhanced motivations. Knowing you have something fun to look forward to can also bring shared positive resonances into the most stressful day. Plan some fun at the workplace or for yourself to greatly help manage stress levels.

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  • Brown, Stuart L and Christopher C. Vaughan. 2009. Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul. New York: Avery.
  • Chan, S.C.H. (2010), “Does workplace fun matter? Developing a useable typology of workplace fun in a qualitati
  • Fluegge-Woolf, E.R. (2014), “Play hard, work hard: fun at work and job performance”, Management Research Review, Vol. 37 No. 8, pp. 682-705.

G: GratitudeHappyFuel-Gratitude

Gratitude practice can be a powerful stress management and mental wellness tool as well as leading to chronic happiness long term. Often untapped in the workplace and our personal lives, something as simple as a genuine ‘thank you’ note or being grateful for where we are in life sometimes leads to huge positive long term changes both professionally and personally.

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  • Yuan Geng, Gratitude mediates the effect of emotional intelligence on subjective well-being: A structural equation modeling analysis, Journal of Health Psychology, (135910531667729), (2016).

H: Half-FullHappyFuel-HalfFull

Seeing the glass as half full works to boost your mindset and mood. For example, at the midpoint of a project, focus on how much you have achieved and spend your time not only on mitigating potential problems but also on planning for success.

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  • The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work. Teresa Amabile and Steven Kramer. First edition, Boston, MA: Harvard Business School Publishing, 2011.
  • Optimism is associated with mood, coping, and immune change in response to stress. Segerstrom, Suzanne C.; Taylor, Shelley E.; Kemeny, Margaret E.; Fahey, John L. Journal of Personality and Social Psychology, Vol 74(6), Jun 1998, 1646-1655.

I: “I-Did” ListHappyFuel-I-Did-List

Keep an “I-Did” list along with your usual To-Do lists. Progress fuels happiness, and writing an “I-Did” list helps you to visualize and celebrate the progress you have made so far.

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  • The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work. Teresa Amabile and Steven Kramer, Harvard Business School Publishing, 2011.
  • What Really Motivates Workers. Amabile, Teresa M., and Steve J. Kramer. Harvard Business Review 88, nos. 1/2 (January–February 2010): 44–45.

J: Just Say “No”HappyFuel-No

Stop being such a people-pleaser! They don’t appreciate it and it’s killing you! Okay, maybe that’s a bit dramatic, but you get the picture. If you’re the one co-workers constantly call on to do extra work, start declining their invitations (politely, of course).

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  • Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 7th ed. Sudbury, Mass.: Jones & Bartlett Learning; 2012.
  • 5 things you should know about stress. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/stress/index.shtml.

K: Kindness HappyFuel-Kindness

Studies over the last decade have shown that practicing kindness towards others and oneself improves social anxiety levels, mood, energy level and self confidence. Be selfish and be kind. Next time you’re having a chaotic day, take a breather and do a random act of kindness. Even if it’s as simple as holding a door open for a stranger or offering a couple minutes of help to a coworker, being kind down regulates stressful hormones and reduce the chronic effects of stress.

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  • Otake, K., Shimai, S., Tanaka-Matsumi, J., Otsui, K., & Fredrickson, B. L. (2006). Happy people become happier through kindness: A counting kindnesses intervention. Journal of Happiness Studies, 7(3), 361–375.
  • Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. The American Psychologist, 56, 218–226.
  • Leary, M. R., Tate, E. B., Adams, C. E., Batts, A. A., & Hancock, J. (2007). Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly. Journal of Personality and Social Psychology, 92, 887–904.
  • Hoffman, S. G., Grossman, P., & Hinton, D. E. (2011). Loving-kindness and compassion meditation: Potential for psychological interventions. Clinical Psychology Review, 31(7), 1126–1132.
  • Johnson, D. P., Penn, D. L., Fredrickson, B. L., Kring, A. M., Meyer, P. S., Catalino, L. I., et al. (2011). A pilot study of loving-kindness meditation for the negative symptoms of schizophrenia. Schizophrenia Research, 129(2–3), 137–140.
  • Boehm, J. K., Lyubomirsky, S., & Sheldon, K. M. (2008) Spicing up kindness: The role of variety in the effects of practicing kindness on improvements in mood, happiness, and self-evaluations.

L: Laugh

Over 400 research studies say laughter is the best medicine. Seriously! Laughter stimulates your organs, such as HappyFuel-Laughthe lungs and heart, and increases your heart rate and blood pressure to both activate and relieve your stress response. It also triggers the release of endorphins in your brain, so you quickly feel uplifted and happy. More difficult and advanced laughter skills include learning how to laugh at one self.

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  • Mesmer-Magnus, J., Glew, D. J., & Viswesvaran, C. (2012). A meta-analysis of positive humor in the workplace. Journal of Managerial Psychology, 27(2), 155-190.
  • Jaffer, M.Gee, B., & Matanda, M. (2011). Healing with happiness: Overcoming stress and depression, building health and emotional intelligence with applied positive psychology and aerobic laughter therapy: The JOYGYM happiness system paperback. Happiness University.
  • Dolgoff-Kaspar R, Baldwin A, Johnson MS, Edling N, Sethi GK (2012) Effect of laughter yoga on mood and heart rate variability in patients awaiting organ transplantation: A pilot study. Altern Ther Health Med.

M: MindfulnessHappyFuel-Mindfulness

Mindfulness boosts health, focus, self-control, stress reduction and happiness. Maintain a Conscious Presence. It isn’t enough to sit at your desk and go about your business. Work with purpose, even the mundane tasks.

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  • Eberth, J., & Sedlmeier, P. (2012). The effects of mindfulness meditation: A meta-analysis. Mindfulness, 3(3), 174-189.
  • Chaskalson, M. (2011). The mindful workplace: developing resilient individuals and resonant organizations with MBSR. Chichester: Wiley.
  • Grégoire, S. & Lachance, L. Mindfulness Evaluation of a Brief Mindfulness-Based Intervention to Reduce Psychological Distress in the Workplace (2015) 6: 836. https://doi.org/10.1007/s12671-014-0328-9
  • Huang S-L, Li R-H, Huang F-Y, Tang F-C. The potential for mindfulness-based intervention in workplace mental health promotion: results of a randomized controlled trialPLOS ONE. 2015; 10(9): e0138089
  • Bodart, Olivier & Fecchio, Matteo & Massimini, Marcello & Wannez, Sarah & Virgilito, Alessandra & Casarotto, Silvia & Rosanova, Mario & Lutz, Antoine & Ricard, Matthieu & Laureys, Steven & Gosseries, Olivia. (2018). Meditation-induced modulation of brain response to transcranial magnetic stimulation. Brain Stimulation. 11. 10.1016/j.brs.2018.08.018.
  • Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.
  • Poulin PA, Mackenzie CS, Soloway G, Karayolas E. Mindfulness training as an evidenced-based approach to reducing stress and promoting well-being among human services professionals. International Journal of Health Promotion & Education. 2008; 46(2): 35–43.
  • Astin JA. Stress reduction through mindfulness meditation. Psychotherapy and Psychosomatics. 1997; 66: 97–106.
  • Goleman D, Schwarz G. Meditation as an intervention in stress reactivity. Journal of Consulting and Clinical Psychology. 1976; 44(3): 456–466.

N: NoticeHappyFuel-Notice

Notice visually positive stimulation points around you workplace surroundings. Place artwork, photos and plants as great stress releasing agents around your personal surroundings. You can generate such visual resting points within your work area and focus on them at regular intervals to stretch your eyes and relax them. Not only will your thoughts get a positive micro-break, your eyes will feel relaxed and less stressed. Visually looking at green plants also offer many physiological stress releasing benefits.

“Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.”

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  • The New Economics Foundation (NEF). Five Ways to Wellbeing. The Evidence. Foresight’s ‘Mental capital and wellbeing’ Published 22 October 2008.
  • World Health Organization. Strengthening mental health promotion. Geneva: WHO; 2001.
  • Dane, E. (2011). Paying Attention to Mindfulness and Its Effects on Task Performance in the Workplace. Journal of Management, 37(4), 997–1018.
  • Capaldi C, Dopko RL, Zelenski J. The relationship between nature connectedness and happiness: a meta-analysis. Frontiers in Psychology. 2014.

O: Organize Your Life (or at least your desk)HappyFuel-Organize

Clutter is a common stressor. If you can’t find the files you need, either on your desk or in your emails, you can waste lots of precious time and energy. Take some time to clean up your act and organize your files. It will soothe your soul.

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  • Nenonen, S. (2004), “Analysing the intangible benefits of work space”, Facilities, Vol. 22 Nos 9/10, pp. 2339.
  • Chatterjee, A. and Dutta Roy, D. (1991), “Awareness of external environment, environmental satisfaction and perceived environmental uncertainty”, Indian Journal of Applied Psychology, Vol. 29 No. 2, pp. 747.
  • Ilozor, B.D.Love, P.E.D. and Treloar, G. (2002), “The impact of work settings on organisational performance measures in built facilities”, Facilities, Vol. 20 Nos 1/2, pp. 618.
  • Hedge, A. (1982), “The open‐plan office: a systematic investigation of employee reaction to their work environment”, Environment and Behaviour, Vol. 14 No. 5, pp. 51942.

P: Power Pose

Some research suggest that by assuming a high-power pose for just two minutes, your testosterone levels (the “dominance” hormone) can rocket 20% while your cortisol levels (the “stress” hormone) fall sharply. This allows you to better handle stressful situations. Find your power pose and see if it doesn’t help with your stress and confidence levels before that next important meeting.

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  • Cuddy, Amy J.C., Caroline A. Wilmuth, and Dana R. Carney. “The Benefit of Power Posing Before a High-Stakes Social Evaluation.” Harvard Business School Working Paper, No. 13-027, September 2012
  • Carney, Dana R., Amy J.C. Cuddy, and Andy J. Yap. “Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Levels and Risk Tolerance.” Psychological Science 21, no. 10 (October 2010): 1363–1368.

Q: Quit ObsessingHappyFuel-QuitObsessing

Stop letting those nagging worries into your brain. You know what you need to do and you have a plan for doing it. Shake off those doubts, even if you have to physically stand up and shake your hands and arms to symbolically ward them off..

Be mindful that not all worries are negative. Latest studies shows there’s a positive side to worrying, or dealing with ‘eustress’.  However, the obsessive, endless ‘worry-go-round’ creates undue stress and anxieties that ward off positive resonances.

[toggle title=”References” open=”no”]
  • Kate Sweeny, Michael D. Dooley. The surprising upsides of worrySocial and Personality Psychology Compass, 2017; 11 (4)
  • Spironhi, Sharie. Why We Are Wired to Worry and How Neuroscience Will Help You Fix It., 2015.
  • Pittman, Catherine M., and Elizabeth M. Karle. Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry. ReadHowYouWant, 2016.

R: Remove Roadblocksremove_roadblocks

Progress toward meaningful goals is a key source of engagement at work. If the roadblocks were easy to remove, they wouldn’t be roadblocks. Get or provide help.

[toggle title=”References” open=”no”]

  • Job demands-resources theory. Bakker and Demerouti, in Wellbeing: A complete reference guide, Volume III. 2014.
  • What Really Motivates Workers. Amabile, Teresa M., and Steve J. Kramer. Harvard Business Review 88, nos. 1/2 (January–February 2010): 44–45.
  • The new science of building great teams. Alex “Sandy”” Pentland. Harvard Business Review, Vol. 90, No. 4. (April 2012), pp. 60-69. MIT’s Human Dynamics Lab studies. 

S: Smile

smileSmiling triggers the brain to feel happier. It might feel silly at first, but for most of us, most of the time, it works. Smiling also increases our positive resonance since it triggers the mirror neurons in others we come in contact with, to smile back which in turn, makes us feel even happier. Be mindful that forced smiles for prolonged periods have been shown to increase stress levels. Genuine smiles is required to charge us up!

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  • Facial Efference and the Experience of Emotion. P K Adelmann and R B Zajonc. Annual Review of Psychology. Vol. 40: 249-280 (February 1989).
  • Csikszentmihalyi, M. and Hunter, J. ( 2003). Happiness in Everyday Life: The Uses of Experience SamplingJournal of Happiness Studies4185– 1999.
  • Losada, M., & Heaphy, E. ( 2004). The Role of Positivity and Connectivity in the Performance of Business Teams: A Nonlinear Dynamics ModelAmerican Behavioral Scientist476): 740– 765.
  • González-Ibáñez, Roberto & Shah, Chirag & Córdova-Rubio, Natalia. (2011). Smile! Studying Expressivity of Happiness as a Synergic Factor in Collaborative Information Seeking. Proceedings of the American Society for Information Science and Technology. 48. 1 – 10.

T: Take a BreakHappyFuel-TakeABreak

Nearly 20% of North American workers worry their bosses won’t think they are hardworking if they take regular lunch breaks, while 13% worry their co-workers will judge them. “The trouble is that, without any downtime to refresh and recharge, we’re less efficient, make more mistakes, and get less engaged with what we’re doing.”*

Breaks relax and re-energize us, allowing us to bring our best. Breaks are productivity enhancers! The best ones to get requires some physical movement, breathing and real social interaction or a simple one minute mindfulness practice. Sleep researchers also determined a 90 min. periods of concentrated, uninterrupted work optimizes our body’s natural rhythm of “basic rest-activity cycle” before taking breaks.

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  • Fritz, C., Ellis, A. M., Demsky, C. A., Lin, B. C., & Guros, F. Embracing work breaks: Recovering from stress.  (2013). Organizational Dynamics, 42, 274-280.
  • Fritz, Charlotte & Ellis, Allison & Demsky, Caitlin & Lin, Bing & Guros, Frankie. (2013). Embracing work breaks: Recovering from work stress. Organizational Dynamics. 42. 274–280.
  • Blum, I.D.; Zhu, L.; Moquin, L.; Kokoeva, M.V.; Gratton, A.; Giros, B.; Storch, K.F. (2014). “A highly tunable dopaminergic oscillator generates ultradian rhythms of behavioral arousal” *



U: Unplugusinessman unplugging

Constantly checking electronic devices have been linked to significant stress triggers for most workers. While technologies help us improve our efficiency, periodically unplugging on your personal time away from the office allows your attention to focus on stress recovery and improves your mental resiliency.

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  • Gaggioli, Andrea & Riva, Giuseppe. (2013). From mobile mental health to mobile wellbeing: Opportunities and challenges. Studies in health technology and informatics. 184. 141-7. 
  • Robert LaRose, Regina Connolly, Hyegyu Lee, Kang Li & Kayla D. Hales (2014) Connection Overload? A Cross Cultural Study of the Consequences of Social Media Connection, Information Systems Management, 31:1, 59-73
  • Cohen, S.Karmarck, T. and Mermelstein, R. 1983A global measure of perceived stressJournal of Health and Social Behavior, 24: 385396.

V: Visualization Micro-BreaksHappyFuel-Visualization

Visualization and micro-happiness breaks triggers relaxation and dissolves stress in a time-efficient way. By recalling positive memories with visualizing happy or successful experiences in frequent micro-breaks it help us rewire our mental affect. Used and studied by elite level athletes and high performing competitors, positive visualization can help us get to a better mental state to perform at our best.

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  • Linda Warner, M. Evelyn McNeill, Mental Imagery and Its Potential for Physical Therapy, Physical Therapy, Volume 68, Issue 4, 1 April 1988, Pages 516–521
  • Kate E. Lee, Leisa D. Sargent, Nicholas S.G. Williams, Kathryn J.H. Williams. (2018) Linking green micro-breaks with mood and performance: Mediating roles of coherence and effort. Journal of Environmental Psychology 60, pages 81-88.
  • Kaufman, Keith & Glass, Carol & B. Arnkoff, Diane. (2009). Evaluation of Mindful Sport Performance Enhancement (MSPE): A New Approach to Promote Flow in Athletes. Journal of Clinical Sport Psychology. 4. 334-356. 10.1123/jcsp.3.4.334.

W: Walking MeditationHappyFuel-WalkingMeditation

Practice office walking meditation. Walking meditation brings a number of benefits such as cultivation of mindfulness, stress relief, build concentration and  invigorating the body. The next time you take a break to the washroom, office cooler or to a meeting, pay attention to the sensations of your body as it carries you forward. If you get lost in your thoughts or need to acknowledge others passing by, do so, then hit reset and bring your mental awareness back to walking mindfully.

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  • Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Davidson, Richard J. PhD; Kabat‐Zinn, Jon PhD; Schumacher, Jessica MS; Rosenkranz, Melissa BA; Muller, Daniel MD, PhD; Santorelli, Saki F. EdD; Urbanowski, Ferris MA; Harrington, Anne PhD; Bonus, Katherine MA; Sheridan, John F. PhD. Psychosomatic Medicine: July 2003 – Volume 65 – Issue 4 – p 564–570.
  • 20 Scientific Reasons to Start Meditation Today. Emma M. Seppala, Ph.D. Psychology Today, Sept 2013.
  • Kabat-Zinn, Jon. (2016). Walking Meditations. Mindfulness. 8. 10.1007/s12671-016-0638-1.
  • Park BJ, Tsunetsugu Y, Morikawa T, Ishii H, Furuhashi S, Hirano H, et al. Physiological effects of Shinrin-yoku (taking in the atmosphere of the forest) (5) Results of field tests at 24 sites throughout Japan. J Physiol Anthropol. 2007;26(6):608.


X: XpressHappyFuel-XPress

It is always advisable to express your emotions, opinions, or beliefs, instead of becoming angry, defensive, or passive, especially when you communicate effectively and positively. Effective communication can greatly improves our ability to manage stress. Here are some tips to expressing yourself better when you are under stress.

  • Carefully think about what you’re trying to say: take slow breathes, relax your shoulders, breathe in and out and smile in a relaxed manner.

There are many ways to express both your positive and negative emotions. One effective non-verbal way is to keep a journal and observe when you are stressed, the causes, your responses, and the outcome.

[toggle title=”References” open=”no”]
  • Ganapathi, Nalina. (2012). Workplace Stress: The need for Communication and Knowledge Sharing.
  • Chrobot-Mason, D., & Leslie, J. B. (2012). The role of multicultural competence and emotional intelligence in managing diversityPsychologist-Manager Journal, 15, 219–236.
  • Birnie, K., Speca, M., & Carlson, L. E. (2010). Exploring self-compassion and empathy in the context of mindfulness-based stress reduction (MBSR)Stress & Health, 26, 359–371.
  •  Ahmadi A, Ahmadi M, Elyasi F, Ahmadi A, Ahmadi N. The Relationship of Occupational Burnout and Communication Skills in Nurses. Journal of Mazandaran University of Medical Sciences (JMUMS) 2013;23(106) 

Y: Yoga NidraHappyFuel-YogaNidra

Yoga Nidra is a technique used mostly for relaxation and sound sleep. Similar to deep meditation or a form of conscious awareness of the deep sleep state.  There is evidence that yoga nidra helps to relieve stress, reduce tension and anxiety and improves heart rate variability. It has been applied by the US Army to help soldiers to recover from PTSD. 

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  • Dol, Kim Sang (05/2019). “Effects of a yoga nidra on the life stress and self-esteem in university students.”. Complementary therapies in clinical practice(1744-3881), 35 , 232.
  • Walter Reed Using Yoga to Fight PTSD“. Wired.com. 2008-05-06. Retrieved 2010-12-22.
  • Markil, Nina; Whitehurst, Michael; Jacobs, Patrick L.; Zoeller, Robert F. (2012). “Yoga Nidra Relaxation Increases Heart Rate Variability and is Unaffected by a Prior Bout of Hatha Yoga“. The Journal of Alternative and Complementary Medicine. 18 (10): 953–958.


When your body is experiencing chronic stress, it believes it’s in a state of perpetual danger and sleep is the last thing your body let you do! This becomes a vicious cycle as research shows that poor or lack of sleep increases our perceived stress levels and decrease our coping abilities resulting in less quality sleep recovery from stress.

Take some vitamin-z’s by improving your sleep hygiene and prioritize enough sleep cycles for your body to correct the damages caused from stress during the day.

[toggle title=”References” open=”no”]
  • Choi DW, Chun SY, Lee SA, Han KT, Park EC. Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High WorkloadInt J Environ Res Public Health. 2018;15(4):796.
  • Heslop P., Smith G.D., Metcalfe C., Macleod J., Hart C. Sleep duration and mortality: The effect of short or long sleep duration on cardiovascular and all-cause mortality in working men and womenSleep Med. 2002;3:305–314.
  • McEwen B.S. Sleep deprivation as a neurobiologic and physiologic stressor: Allostasis and allostatic load. Metabolism. 2006;55:S20–S23.
  • Hall M.H., Muldoon M.F., Jennings J.R., Buysse D.J., Flory J.D., Manuck S.B. Self-Reported Sleep Duration is Associated with the Metabolic Syndrome in Midlife adultsSleep. 2008;31:635–643.
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