1. Put Your Glass Down!!! By Sompong Yusoontorn

2. A lecturer, when explaining stress management to an audience, raised a glass of water and asked, “How heavy is this glass of water?” Answers called out ranged from 20g to 500g.

3. The lecturer replied, “The absolute weight doesn’t matter. It depends on how long you try to hold it. If I hold it for a minute, that’s not a problem. If I hold it for an hour, I’ll have an ache in my right arm. If I hold it for a day, you’ll have to call an ambulance.”

4. “In each case, it’s the same weight, but the longer I hold it, the heavier it becomes,” he continued, “and that’s the way it is with stress management. If we carry all of our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won’t be able to carry on.”

5. “As with the glass of water, you have to put it down for a while and rest before holding it again. When we’re refreshed, we can carry on with the burden.

6. We live in a time of extraordinary opportunities, which bring with it extraordinary expectations. But at the same time, it brings with it significant challenges, stresses and worries.

7. Challenges are "good" stress that make one to be more effective and productive. But the flip side is, challenges may also lead to failures, disappointments, worries and "bad" stress. We all have moments of triumphs as well as failures.

8. Satisfaction and stress remain a part of our life. Whereas satisfaction and sense of achievements charge us with energy to do even better, stress drains our energy and if not managed properly, puts us in a downward spiral.

9. Pushing a daunting task back is like holding a glass of water in an outstretched arm. At first nothing happens, but if you do it for hours or even days, you will soon feel the stress. Do the most annoying task first thing in the morning, and enjoy increased productivity and peace of mind for the rest of the day.

10. Let go of things you don’t control. “It’s not FAIR that it’s snowing. This always happens to me!…” That’s not going to accomplish anything – the snow won’t stop just because you throw a tantrum. In fact, the snow doesn’t care. Make the most of what you do control, and don’t worry about what you don’t.

11. Don’t worry about what others are thinking. When you went to the dance floor, and danced like nobody was watching. And the funny thing was – nobody cared. In fact, people only liked you MORE, because you are having fun. Don’t worry about what others are thinking of you – most likely they’re too busy wondering what others are thinking of them.

12. List 3 things you love about your situation right now. Just list 3 simple things about any part of your life that you love. This is a great technique if you’re ever bored while stuck in traffic, or waiting in the grocery store checkout lane. You can immediately transform boredom into happiness and peace of mind!

13. Just walk to a window, look outside, and take a single deep breath, focusing on the air going in and out of your lungs, and nothing else in the whole world.

14. Engage in an activity that demands focus, is challenging and absorbing e.g. reading, writing journal.

15. “Live in the moment". That is, you focus your sensors on the present moment, so that if you are walking, you concentrate on your stride, the surroundings, the nature etc.

16. You maintain a list of small, meaningful tasks that need to be done. So whenever you feel that you are holding the glass unnecessarily, you engage in these "to do" activities, which may include replacing a light bulb, washing your car, writing a letter, or taking a photograph.

17. Try to learn to make your burdens, your worries to rest. Think of them like bottled water in your backpack instead of a glass of water held in a stretched arm. Bring out your bottled water only when required. Let it be helpful for you, instead of becoming your ruthless master.

18. Tell yourself: “I can hold this stress for awhile.” However, if you find that you are experiencing this scenario all too frequently in your current work life and that state of perpetual misery is seldom fleeting, perhaps it’s time to ask yourself how much longer you can continue to carry the glass?

19. What burdens are you carrying right now? How could you set them down for a while? Who lightens your spirit and makes you laugh?”

20. When leaving office, scribble your worries, stresses, tensions on a piece of paper. Then you tell your mind that "Information is on the "clip board", ready to be pasted when required. However, you are now going to run another program "personal and family time". You'll see the contents of clip board tomorrow"

21. "So, before you return home tonight, put the burden of work down. Don’t carry it home. You can pick it up tomorrow. Whatever burdens you’re carrying now, let them down for a moment if you can. Relax; pick them up later after you’ve rested. Life is short. Enjoy it!" Thank You Very Much Sompong Yusoontorn