Cell: 083 343 2786 Tel: 011 025 6800 E-mail: horizon@vodamail.co.za VOL. 39 NO.8 August/September 2018

10 000 FREE COPIES MONTHLY * Eldorado Park * Kliptown * Bushkoppies * Ennerdale * Freedom Park * Devland * Naturena * Azaadville.

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Empowering mindssince 1979

A recent study revealed that people had significantly slower metabolisms the morning after a sleepless night.Slow, Sleepy MetabolismsIn the study, male college students participated in two different sleep experiments. One group got a good night's sleep -- about 8 hours -- while the other group stayed awake all night. And the morning after, researchers found that the metabolic rate of the all-nighters was about 20% lower during breakfast digestion. Not only that, but also the people who didn't get any sleep had higher blood sugar levels, higher stress hormones, and more hunger-triggering ghrelin in their systems. And, not surprisingly, they felt hungrier the morning after not sleeping.

Energy InfluenceWe know from other research that subpar sleep comes with a greater risk of weight gain. But this study offers insight into some possible reasons why, highlighting the way that sleep affects our metabolic rate -- the rate at which our bodies burn calories -- as well as a whole bunch of body systems linked to energy levels and hormones that can influence our eating habits.

Hit the Snooze Button to Burn FatHit that snooze button and sleep in a little later tomorrow. The connection between sleep and weight loss is one of the best kept secrets to dieting success. Yes, according to research, getting enough sleep (8 or more hours every single night) helps your body burn fat when you're dieting. Maybe you should head to bed earlier, too, for good measure.

Sleep and Weight LossIn a small study, getting less than the optimal amount of sleep each night had detrimental effects on a group of dieters. After 2 weeks, the dieters who had spent a mere 5.5 hours sleeping each night lost 55% less body fat compared with the dieters who spent 8.5 hours snoozing nightly. And here's the really big surprise. Not only did the light sleepers burn less body fat, but also their weight loss efforts carved away substantially more lean body mass than did similar efforts by the good sleepers. Not good, because muscle helps keep your metabolism fired up, so you naturally burn fat and additional calories throughout the day.

Hoarding Fuel

But that's not all. The short-duration sleepers also had higher levels of ghrelin in their system -- a hormone that induces hunger. And it seems that extra ghrelin triggered an energy-starved body to retain fat and calories rather than burn fat and calories. Interestingly, both groups of dieters lost the same amount of weight. But given the difference in muscle loss and appetite hormones as well as in calorie burning, it's easy to speculate that the good sleepers are better set up for long-term weight loss success. (Here's a tip on how to sidestep ghrelin's hunger-inducing power.) How to Break the Craving ChainRemember the potato chip slogan "Betcha can't eat just one"? There's some scientific truth to it. Studies show that eating fatty foods may make you crave more of the same, not less. To break the cycle, just say no in the first place.

How Fat Fuels the AppetiteFat in food appears to send a brain signal announcing that caloric food is available for consumption -- so dig in! Basically what happens is that ghrelin -- an appetite-stimulating hormone -- gets turned on by a

stomach enzyme that's stimulated by the fats in food. Two different studies show that this process occurs in mice, and probably in humans, too. Here's another study that shows how a single taste can do you in.Outwit Your AppetiteOf course, not all fats are created equal. The biggest danger may be in eating a french fry or two -- or anything drenched in saturated fats. Because you'll just want more. And more. And these are fats your body can live without. So keep temptation at bay by satisfying the munchies with healthy foods instead. That way, it won't matter so much if you overdo it. Here are some additional strategies for curbing cravings:

Have a seat. If you sit down to snack -- and use utensils and a plate -- you'll eat fewer calories at subsequent meals. Here are ten more ways to forget about your hunger.Sleep it off. Add a good night's sleep to your checklist of helpful weight loss aids. Get your ZZZs and weigh less.Don't skip meals. It's a setup for dieting disaster. Find out what you're likely to crave if you do skip.Where the Wild Cravings Are

That supersized bag of crisp and tub of caramel-swirl ice cream didn't just jump into your grocery cart. So what happened? There may actually be a very scientific reason why the jumbo bag of frozen Brussels sprouts didn't leap into your cart instead, especially if you were shopping while hungry.Sweet and Salt SensitiveIn a study, researchers recently tested healthy men's ability to taste salty, sweet, and bitter solutions. Turns out that when the men had skipped a meal, their taste buds were more tuned-in to sweet and salty flavors, but not so much the bitter ones -- think broccoli, Brussels sprouts, and lots of other veggies. Researchers suspect that our bodies may have been hardwired since ancient times to associate "sweet" and "salty" with "safe to eat," so these flavors may be more likely to trigger eating, especially when the body needs energy.

Hunger-Control CentralNow that you understand the craving, maybe you'll have more willpower the next time the candy aisle is calling. Also, try to Eat three square meals a day, plus a snack, so you don’t get ravenous.

Do nothing and burn more calories? Seems too good to be true. But here's the way to make it so: Go to bed earlier for a good night’s sleep.LOSE WEIGHT?

AUGUST/SEPTEMBER 20182 Horizon Newspaper Empowering mindssince 1979Horizon Newspaper

Fostering a better understanding of religion in an effort to counter rising Islamaphobia and misconceptions about Islam and Muslims.

THE NATIONAL MOSQUE OPEN DAY campaign aims to attract other faith groups/individual's to the Masjid on Heritage day- Monday, 24th September 2018 between 2-4 pm.The purpose of the campaign is to briefly educate visitors about Islam and Muslims, to dispel myths, to demystify the misconceptions about Islam as well as build and strengthen relations with other religious groups. The campaign has been running for three years now and has been very successful where implemented. For details on the two hour programme or to be part of the National Mosque Open Day campaign, contact the SAMNET office.Visit our website www.samnet.co.za and stay in touch! Email: info@samnet.co.zaPhone: 031 207 4223

*IT'S HARD TO BE A TEACHER AT TIMES.*..

*Teacher:* ''Construct a sentence using the word "sugar''*Pupil:* ''I drank tea this morning.''*Teacher:* ''Where is the word sugar.''*Pupil:* ''It is already in the tea..!!''

*TEACHER*: Our topic for today is Photosynthesis.

*TEACHER* : What is photosynthesis class?*Student*: Photosynthesis is our topic today.

*Not Easy to be a Teacher !!!!!*

*TEACHER* : John is climbing a tree to pick somemangoes. (Begin the sentence with

Mangoes)*Student* : Mangoes, John is coming to pick you...

*TEACHER* : What do you call mosquitoes in your language?*Student*: We don't call them, they come on their own...

*TEACHER* : Name the nation people hate most*Student*: Exami-nation...

*TEACHER* : How can we keep our school clean?*Student*: By staying at home...

*TEACHER* : One day our country will be corruption free. What tense is that??*Student*: Future impossible tense...

*THE STRUGGLE CONTINUES*

On A Lighter Note..

NATIONAL MOSQUE OPEN DAY 2018Petunias are the perfect way to brighten up

your winter garden. With their vivid flowers in a kaleidoscopic range of colours, these annuals are a sure fire way of banishing those cold winter blues. You may wonder at this, as most gardeners consider them to be summer annuals. In fact petunias can be grown all year round. Because they don't like water of their flowers you must just know what type to plant. “Grandiflora” petunias have large flowers and are ideal for planting in autumn and winter in summer rainfall areas. “Multiflora” petunias have masses of smaller flowers and are better suited for plantings in spring and summer in the summer rainfall regions as the smaller flowering varieties are more tolerant of rainfall. The opposite obviously goes for the Western Cape. Petunias are easy to grow and maintain and are hassle-free and generous. They do best in full sun, but can handle partial shade, especially in

hotter areas. They are a welcome addition to most parts of your garden, but because of their profuse blooms, petunias are excellent in hanging baskets, either on their own en masse or as a trailing plant in a mixed planting. If your plants Top Tip: become leggy after a few months, then simply pinch back the plant by half. This will encourage a neater shape and better blooms. Information supplied by the Bedding Plant Growers Association. For more go to www.lifeisagarden.co.za , also see www.rootssa.com

Wonderful Winter Petunias

AUGUST/SEPTEMBER 2018 3Horizon Newspaper Empowering mindssince 1979Horizon Newspaper

When you popped the question, you couldn't have imagined it any more than her. But now, after months of marriage, you suddenly find the steam tapering off. So how do you explain this dwindling chemistry? Well, there have been countless testimonials explicating how a good marriage can go down the drains. Right from incompatibil i ty to daily bickering to money can take the sting out of any marriage, leaving you feeling that walking down the aisle was definitely a bad idea. Thankfully, there are couple therapies to bail you out of one such bad situation and save your marriage from hitting the dumps. With even the hottest couples losing their spark overtime, the need to damage-proof a relationship has become more intense than ever before. Here steps in the need for pre-marriage counseling. Discussing money, intimacy, career and kids even before you say “I do” can save you a whole lot of heart-break and bank-break later. Run down these pre marriage-counseling questions and cement your bond for one last time before you exchange your vows.

Premarital Counseling QuestionsŸ Are you both more into spending or

saving?Ÿ Are you comfortable spending money

on the same things like dates or vacations or even organic food?

Ÿ Will you have joint or separate accounts?

Ÿ Who will pay the bills?Ÿ Do each of you have a financial plan?Ÿ Do you have any kind of loans?Ÿ Do you have medical aid?Ÿ Have you invested in any savings and

investment plans?Ÿ Do you have any retirement plans?Ÿ Have you made a will?Ÿ If any of you dies, how will you divide

your finances?Ÿ If there is any misunderstanding

between you two, how will you settle it?Ÿ Do you feel that your partner does not

understand you, especially when you have had an argument?

Ÿ Whenever you have a conflict, are you able to resolve it?

Ÿ ·Does your partner make you happy? How does he or she manage to do that?

Ÿ Are there any habits or traits of your partner which you dislike most?

Ÿ Is there anything about your partner that turns you off?

Ÿ Are you and your partner, able to talk about sex comfortably?

Ÿ How will the housework be divided between you two after marriage?

Ÿ W h o w i l l m a k e t h e f a m i l y budget?

Ÿ Who cleans the bathroom, d o e s t h e l a u n d r y , v a c u u m s , a n d maintains the lawn/garden?

Ÿ Who cooks the meals and d o e s t h e dishes?

Ÿ Who buys the groceries and

maintains the car?Ÿ How much of friends and family are

important to you?Ÿ Do you want to have children?Ÿ How much of your time, daily, will you

give to your children?Ÿ Where will you live post retirement?Ÿ Do you think that your plans and goals

will be made by giving priority to your family first?

Ÿ Do you have retirement goals?Ÿ Do either of you have a STD, and are

you taking measures to prevent it from spreading?

Ÿ Does your weight or appearance affect your ability to be intimate – and can you be honest about that?

Ÿ Have you talked about the preferred time of day for intimacy, number of times per week (or day), place, lights on or off, length of contact, foreplay, or how adventurous you want to be?

Ÿ What will your division of labour look

like, especially if you have kids?Ÿ Do you have any pet peeves?Ÿ Can you handle another person – even

one you love – in "your space"?Ÿ What about infertility, unplanned

pregnancies, or fostering or adopting?Ÿ A r e w e b o t h p r o f e s s i o n a l l y

established?Ÿ Should you both work full-time?Ÿ Can you afford changes in income, and

does it mesh with our life goals as a married couple?

Ÿ Are you grumpy or emotionally unavailable because you bring your work home – or work from home?

Ÿ Is your health affected by job stress?Ÿ What are your religious views?Ÿ Are you spiritual?Ÿ What values are important to you?Ÿ What are deal breakers for you?Ÿ How involved are your family and

friends in your decision making?There are many questions you may want to ask that pertain to your specific needs.You may also find important questions to consider from religious institutions or marriage counsellors.

Pre Marriage Counseling QuestionsWhen you made up your mind to spend the rest of your life with her, it was the farthest thing in your mind.

ALLAH (GOD ALMIGHTY), THE MOST EXALTED, says: 'If you are thankful, I will surely increase you (in favor); but if you deny, indeed, My punishment is severe'." (Qur'an 14:7)

The Noble Messenger of ALLAH (peace be upon him) is reported to have said: "He who does not thank people, does not thank ALLAH". (Hadith-Tirmidhi)

"If the recipient of a kindness says to his benefactor Jazakallahu Khair (May Allah reward you with goodness), indeed he has fully praised and been thankful." (Hadith-Tirmidhi)Note: Indeed one who does not thank those who were kind to him, is not thankful to ALLAH Ta'ala. We should endeavour to show favour and kindness to those who have benefitted us in whatever way. To pray in these words "Jazakallahu Khair" expresses that I am unable to recompense, so I invoke ALLAH, Glorious and Sublime, that He may give you a better reward for this. Thus, these words carry praise and benefit for the benefactor. -by E ISLAM

"Food for the Soul"

Being Thankful

AUGUST/SEPTEMBER 20184 Horizon Newspaper Empowering mindssince 1979Horizon Newspaper

PLEASE SAVETO ADVERTISE

CALL 083 343 2786

By Sharon LiaoGrocery-Cart Do'sBulgur "This whole grain has a hearty bite and six grams of protein per cup, so it works well as a vegetarian replacement for ground beef in chili, stew, and lasagna. And preparing it is so easy: Just add hot water, cover, and let sit for 20 to 30 minutes."-- Moll ie Katzen, the author of The New Moosewood Cookbook and The Heart of the Plate

Orange Juice "To add flavor -- and vitamin C -- but no fat or sodium, I mix OJ into butternut squash soup and whipped sweet potatoes. I also poach fish in the juice, then add a few garlic cloves and peppercorns and reduce the liquid to make a delicious sauce."-- Claire Robinson, the host of the Food Network's 5 Ingredient Fix and Food Network Challenge

Eggplant (Brinjal/Aubergine)"I char a whole one directly over a high gas flame or

in a grill pan, turning it every few minutes. Then I scrape out the flesh and combine it with an egg white and lean ground turkey to make moist, mama-approved meatballs."-- Rocco DiSpirito, the author of Now Eat This! Italian, the host of Now Eat This! Italy and a FITNESS advisory board member

Cocoa Powder "Most chocolate sauces are made with cream or butter. For a fat-free version, I whisk five tablespoons of unsweetened cocoa powder with a half-cup of agave syrup. You can also mix this combination with nut butter to make a spread that tastes like Nutella but has about one-third the sugar and no palm oil, which is high in saturated fat."-- Devin Alexander, the chef for The Biggest Loser and author of The Biggest Loser Dessert Cookbook

Dijon Mustard "I spread a thin layer of Dijon on seared lamb before I put it in the oven to roast. It infuses the meat with

flavour and creates a perfectly crisp crust, no oil necessary. I also coat asparagus spears with Dijon before grilling them and add a dollop to sauteed greens and pan-seared brussels sprouts."-- Marc Murphy, a judge on the Food Network's Chopped and the chef-owner of Benchmarc Restaurants and Events in New York City

Coconut Milk "For fluffy whipped cream with half the calories, refrigerate a can of coconut milk, scrape the solids off the top, and beat them in a chilled bowl with one-third cup of powdered sugar. Use the leftover coconut water, which contains the electrolyte potassium, in smoothies."-- Chloe Coscarelli, the author of Chloe's Vegan Desserts

Stock "To lighten up vinaigrettes, I substitute half the oil with chicken or vegetable stock. One of my favorite combos: fresh basil, shallots, and vinegar pureed in

a food processor with a half-and-half mixture of oil and stock. I freeze any leftover stock in an ice-cube tray and pop out a cube, which equals about two tablespoons, as needed."-- Robin Miller, the author of The Robin Takes 5 Cookbook for Busy Families and host of the Food Network's Quick Fix Meals with Robin Miller

Sun-Dried Tomatoes "I drain and puree the oil-packed kind with low-fat ricotta cheese for a creamy dip that delivers a dose of lycopene, a heart-healthy antioxidant. Then I use the leftover oil to saute vegetables; it punches up the flavor and costs less than infused oils."-- Robin Miller

Whole Wheat Pizza Dough “For an easy, healthy take on danishes, cut the dough into squares and spoon fruit onto the center. Then brush the edges with light butter, sprinkle with cinnamon and brown sugar, and bake according to the package directions until golden brown."

Secrets from Celebrity Chefs to Eat Great, Lose WeightJust because they can whip up a mean lobster mac and cheese doesn't mean top chefs drown everything in butter.

We got the skinny on the surprising ingredients they use to make good-for-you food taste anything but.

AUGUST/SEPTEMBER 2018 5Horizon Newspaper Empowering mindssince 1979Horizon Newspaper

When you're choosing chair sashes, narrowing your playlists, and scooting to dress fittings, it may feel impossible to fit in a decent workout. But it's quality, not quantity, that really counts, says Lynn Bode, personal t r a i n e r a n d o w n e r o f WorkoutsForBrides.com. "If you truly do not have more than, say, two hours per week to devote to exercise, then make those two hours as effective as possible," she says. And with the limited time you do have, try to incorporate both cardio workouts and strength training exercises, Bode advises. "Interval training and boot-camp-style workouts are great choices, as they both burn a lot of calories and can offer an option of both cardio and strength-training in one workout.” She's devised this pre-wedding plan to offer heart-pumping benefits while toning what she considers to be the top bridal target areas -- those most exposed in dresses: triceps, shoulders, and upper back. Perform each move for 30 to 60 seconds before advancing to the next exercise. After completing the final exercise, rest for 30 to 60 seconds and then return to first to complete another set. Do a total of 2 to 3 sets per session.Move 1: Back Flye/Lunge Combo Grab a resistance band with handles. Secure the middle of the band under your left foot and extend your right foot about 2 to 3 feet behind you. Hold band handles in both hands with arms at sides. Bend your left knee to a 90-degree angle as you lower down

toward the floor. (Your right foot bends slightly too, with only your right toes on the ground.) Simultaneously extend your arms out to your sides, up to shoulder level. Keep your left knee from extending in front of your toes. Return to start position, repeat, and switch sides.Move 2: Power Air Jump Start with feet together and hands together. Using your leg muscles, jump off the ground as far as you comfortably can whi le opening your legs out w ide. Simultaneously make a circular motion over your head with your hands and back bring them back to center. Repeat.Move 3: Push-Up on Ball Lie on your stomach on a stability ball, walking your arms out on the floor in front of you until your hands are under your shoulders, fingers pointing forward. (The ball should be resting underneath your hips and upper thighs.) Bend your elbows and slowly lower your body to the floor. Keep your back straight throughout the move; do not allow it to sway or arch. Return to start position and repeat.

Move 4: Jump Rope Jump both feet off the ground together as you bring the rope under your feet.Move 5: Balancing Arnold Press

Sit comfortably on a stability ball with both feet on the floor. Begin by holding dumbbells in both hands, arms extended

down to your s i d e s , p a l m s facing out in front of you, elbows a g a i n s t y o u r t o r s o . B r i n g h a n d s t o s h o u l d e r s (palms fac ing shoulders) in a biceps curl, then extend both arms overhead, rotating dumbbells so that your palms face out again as you straighten your arms. Reverse each action to return to start position and repeat.Move 6: Moving Front Kicks Stand with feet together. Raise your left knee up to hip level, then kick leg directly out in front of you. As you lower your left foot down, move forward slightly and kick out with your right foot. Move forward with four kicks, then back again with four kicks. Repeat sequence.Move 7: Bridge Lif t with Triceps Extension Begin by lying on the stability ball with your shoulder blades and head resting on the ball. Feet are on the floor with knees bent, hips dropped down. Arms are extended above head, elbows bent 90 degrees with palms facing each other. Raise hips up so that you create a straight line from hips to knees as you simultaneously extend upper arms straight above head keeping lower arms still. Return to start position and repeat.

20-M i n u t e C i rc u i t Wo r ko u t fo r B u f f B r i d e sTone your arms, abs, thighs, and everything else in just 20 minutes a day with this workout routine,

designed with the busy bride in mind. | By Lexi Walters

Please note that Roodepoort Indian High School will be hosting

their School Reunion on 30 September 2018. All ex-pupils are

kindly requested to contact the organisers : Shabbir Patel 083

377 7044, Omar Essa 084 786 0006, Wasiela Khan 083 265

1941. Looking forward to see you at the Reunion!

Attention All EX-Pupils of

Roodepoort Indian High School

A little girl was watching her mother prepare a fish for dinner. Her mother cut the head and tail off the fish and then placed it into a baking pan. The little girl asked her mother why she cut the head and tail off the fish. Her mother thought for a while and then said, “I've always done it that way – that's how Grandma did it.”

Not satisfied with the answer, the little girl went to visit her Grandma to find out why she cut the head and tail off the fish before baking it.

Grandma thought for a while and replied, “I don't know. My mother always did it that way.” So the little girl and the Grandma went to visit Great Grandma to find ask if she knew the answer.

Her Great Grandma thought for a while and said, Because, in my day, we had o n l y a s m a l l kitchen, and my baking pan was too small to fit in the whole fish.

Life B.C. (Before Computers)

AUGUST/SEPTEMBER 20186 Horizon Newspaper Empowering mindssince 1979Horizon Newspaper

AUGUST/SEPTEMBER 2018 7Horizon Newspaper Empowering mindssince 1979Horizon Newspaper

eptember is Cervical Cancer Awareness Month and an opportunity for AIDS

SHEALTHCARE FOUNDATION (AHF), the largest non-profit HIV/AIDS health provider globally, to raise awareness of cervical cancer and the heightened

risk for those living with HIV.

South Africa continues to be encumbered with the highest levels of HIV infection in the world, with 7.2 million people presently living with HIV/AIDS. 60% of those living

1with HIV/AIDS are women .

1 in 39 South African women are diagnosed with cervical cancer, making it the second 2most prevalent cancer in women according to the cancer association of South Africa . 3In 2012, 7735 new cases were diagnosed with a mortality of 4248.

Cervical cancer occurs when the cells in the cervix become abnormal and result in tumour formation. Identification and removal of pre-cancerous cells of the cervix can render this disease virtually preventable.

470% of all cervical cancers can be accounted to Human Papilloma Virus (HPV). HPV is a very common virus transmitted through skin-to-skin contact and body fluids and

5affect 7 out of 10 people.

ilary Thulare, AHF South Africa, Country Programme Director says “Women

Hinfected with HPV are also more at risk of acquiring HIV. Primary prevention for contracting HPV is condom use, delaying sexual debut, reducing one's

number of sexual partners, to stop smoking or rather to never start and to vaccinate girls between the age of 9 and 13 years.”

hulare urges all women to have a pap smear this month, irrespective of their

THIV status in order to detect cervical cancer early and improve health outcomes.

CERVICAL CANCER – PREVENTION IS BETTER THAN CURE

horizon@vodamail.co.za

Rhouda Cajee : 063 202 8354 rhoudac@gmail.com

NATIONAL SALES : Capro LTDJuanita Davids 011 447 2736E-mail: juanita@capro.co.za

Stress is a normal part of life for everyone--and not all stress is bad. However, when you begin feeling out of control or have trouble coping with stressors, your emotional and physical health may suffer. During pregnancy, it is important to look ahead and anticipate what added stressors you might have once your baby is born. You can also find ways of identifying the stress in your life and then make a plan for dealing with it in a healthy way.

1. Assess and identify your current and expected future stressors (new job, buying a new house, having a new baby, work stress).

2. Think about and practice healthy coping skills (exercising, making time for self care; properly managing time; and breaking large tasks into smaller, more manageable ones).

3. Avoid unhealthy coping skills (binge eating, alcohol, or drugs; procrastination; avoiding events or work; drinking large amounts of caffeine).

4. Modify your behaviours (be aware of your reaction to stress and practice healthy coping skills at all times - even when stressors aren't present).

5. Provide a time each day for relaxation. You can decide what relaxation method works best for you (taking a walk; chatting with a friend; reading; taking a bath; using progressive relaxation - focusing on relaxing different parts of your baby one at a time until you are free of tension).

Don't "lose your stripes"! You deal CANwith stress by using the healthy skills

suggeste d above or by coming up with y o u r o w n ways to cope. Just remember, everyone must deal with stress and it's your choice how to react. If you need more help, reach out to others--your friends and family can be a big help by lending a hand around the house and your doctor may suggest more ways to help you.

5 Ways to Get a Handle on Your EmotionsEver feel like you're on an emot ional ro l ler coaster? Life can bring on a variety of emotions, b o t h p o s i t i v e a n d negative, that range in intensity from mild to

severe. If you don't have a handle on them, they have a way of getting a handle on you. Try these 5 strategies to keep your emotions in check.1. Let it outEmotions like to linger. Sometimes you have to kick them out. Bottled-up feelings of sadness or anger can sap your energy and interfere with your relationships and other areas of your personal and professional life. So let people know when something's bothering you. If you're having trouble verbalizing, try purging yourself of intense emotions by pouring them out in a journal. If sadness lingers, take the Sharecare Depression Quiz for personalized advice.2. Count to tenEmotions are powerful. And they can surface at

any time: at work, at the grocery store, out with friends, at the dinner table. When you find yourself in emotionally charged situations, step away and count to 10 before you say or do anything. This will give you a chance to calm down, assess the situation, and consider the possible positive and negative consequences of your reactions and comments.3. Say whenEmotions love overachievers. If you have a tendency to take on too much, watch out! Resist the temptation to be Wonder Woman or Superman by handling everything on your own. Ask for a helping hand. Break large projects into smaller portions and delegate, even if they are just small tasks. And do it BEFORE you get overwhelmed. Learning how to recognize and express your limits is vital to avoiding meltdowns.4. Talk to yourselfEmotions are sneaky. One minute you're fine, the next you feel yourself sliding downhill. Worry creeps in. Something, or maybe several things, didn't go as well as you'd hoped, and you're headed down a dark path. Before you get too far into the darkness, talk it out with yourself. Ask yourself what you can learn from the situation and how you can plan more effectively for similar challenges in the future.5. Fuel upEmotions don't play fair. They attack when you're most vulnerable: when your schedule is packed with events, chores, and responsibilities. Make sure you first take care of basic needs like food, water, sleep, and exercise. You'll find it much easier to stay calm, cool, and collected when you're exercising regularly, eating healthy meals, and getting enough sleep.

Stress Management & Coping Skills