STRESS

  Determine the situations that produce emotional tension and observe the consequences of that tension.

Think about your achievements. Nurture yourself with positive thinking

Do not expect to do everything. Delegate responsibilities.

Express your anger, preoccupations and fears. Discuss them with someone.

Take a break: plan some vacations.

Learn to relax, whether through relaxation techniques or simply by enjoying your leisure time.

Check your program of daily activities and eliminate as many as those as you possibly can, including resting times in between them. DECREASE YOUR WORKING RYTHM.

Try to work in an ambience that gives you tranquility.

Organize your work and distribute responsibilities

Respect your eating hours, eliminate those meals in which you continue to talk and think about the same things that occupy the rest of the day.

ARTERIAL HYPERTENSION

Acquire adequate eating habits, reducing the intake of salt.

Complement your diet with a program of exercises. Practice some kind of sport.

Control your weight periodically.

 SMOKING

Identify what it is that you do while you smoke, as well as the situation in which you smoke (work, meetings, etc.) and the people (friends. family), that are associated to the habit of smoking.

Keep your mouth clean after meals and use a mouth wash.

Identify your emotional state associated with the habit of smoking.

If you feel the desire to smoke, imagine disagreeable situations such as nausea, dizziness.

Avoid as much as possible, those beverages that are associated with smoking such as coffee, liquor or others.

 SEDENTARISM

When you need to go up a few stairs do so on foot, do not use the elevator.

When you go to a nearby place, get there walking. Walk on a daily basis.

Practice some kind of sport, try to invite a family member to play with you.

EXERCISE

Exercise must be prescribed image_participacionby your physician, which will give you specific instructions about the type, freshness, intensity and duration of the same.

The type of exercise that is recommendable is that which does not involve muscular tension, known as aerobic exercise. Exercise which implies an excessive contraction of the muscles such as weight lifting is not recommendable.

Warm up before exercising and cool down afterwards, do not end your exercise abruptly.

During your exercise sessions it is important that you control your pulse, ask the nurse or your doctor to tell you how to do this, and establish which is the maximum pulse allowed for you.

SPECIAL PROGRAMS

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