Ways to Reduce Stress

Ways to Reduce Stress 1

What is “Stress”?

"Stress" refers to our experiences with negative feelings and physical or psychological discomfort. When we feel that we are not able to cope with the demands of life, we might experience some physical, psychological and behavioral reactions; these uncomfortable physical and psychological reactions are called "stress".

Stress: An Angel or Devil?

Some people think that stress is something negative and should be eliminated totally. In fact, the right amount of stress can push us toward our goals and boost up our efficiency and performance in work, school, and life. However, when we are under too much stress, working efficiency and performance may be compromised and we may not be able to live up to our full potential. Chronic stress can even negatively affect our physical and mental health.

Ways to Reduce Stress 2

As shown in the graph, moderate stress level is optimal for performance/efficiency. Stress level too low or too high results in lower performance.

Ways to Reduce Stress

♥ Accept help from others.

♥ Develop positive thinking.

♥ Be good to yourself, e.g. treat yourself a nice meal, buy yourself a gift as encouragement etc.

♥ Good time management, prioritize important tasks and set reasonable schedule.

♥ Release suppressed emotions, such as crying, listening to music or exercising.

♥ Practice relaxation techniques, such as progressive muscle relaxation, diaphragmatic (belly breathing), etc.

Ways to Reduce Stress 1

Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic Breathing (Belly Breathing) Techniques:

  1. Sit or lie comfortably, relax your body, breathe evenly, and place your hands on your belly.
  2. First inhale deeply, then exhale slowly until you feel your belly tightened.
  3. Inhale slowly through your nose, your belly and your hands should rise accordingly.
  4. Exhale slowly through your mouth until you feel your belly tightened.
  5. Repeat the previous steps.
  6. Practice belly breathing for 5-10 minutes, several times a day for best results.


If you have any questions or inquiries, please feel free to contact the school psychological counseling team:

♥ Office hours         

Monday to Friday (except public holidays)

09:00-13:00, 14:30-18:20

♥ Location

Room 114, Block J (Gymnasium), 

Macau University of Science and Technology

♥ Phone


♥ Email


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Contact Us

Hotlines: (853)8897-2277

Fax: (853) 2882-7111

Email: sa@must.edu.mo

Address: Room J108, Block J, Gymnasium, MUST, Avenida Wai Long, Taipa, Macau