Sapphire Wellness

14/10/2025

20/06/2023

06/06/2023

5 steps to manage continous stress

Managing continuous stress requires consistent effort and a multi-faceted approach. Here are five steps to help you manage ongoing stress effectively:
Identify and Understand Your Stressors: The first step in managing continuous stress is to identify the specific factors causing stress in your life. These stressors can be related to work, relationships, finances, or health. Take some time to reflect and make a list of the things that consistently contribute to your stress levels. Understanding these stressors will enable you to develop targeted strategies for managing them.
Develop Healthy Coping Mechanisms: Once you have identified your stressors, it's important to develop healthy coping mechanisms to deal with them. Some effective strategies include:
Exercise regularly: Physical activity helps reduce stress and releases endorphins, which improve mood.
Practice relaxation techniques: Engage in activities like deep breathing exercises, meditation, or yoga to promote relaxation and reduce stress.
Prioritize self-care: Make time for activities you enjoy, such as hobbies, spending time with loved ones, or engaging in self-care practices like taking a bath or reading a book.
Maintain a balanced lifestyle: Establish a routine that includes regular sleep patterns, healthy eating habits, and time for both work and leisure activities.
Seek support: Reach out to friends, family, or a support group to share your feelings and seek guidance.
Time Management and Prioritization: Continuous stress can often be a result of feeling overwhelmed by multiple responsibilities and tasks. Effective time management and prioritization can help alleviate some of this stress. Break down your tasks into smaller, manageable steps, set realistic deadlines, and prioritize them based on importance and urgency. Consider using time-management techniques such as creating to-do lists, using calendars or planners, and setting boundaries to prevent overcommitment.
Practice Stress Reduction Techniques: In addition to healthy coping mechanisms, practicing stress reduction techniques can provide immediate relief. Some techniques to consider include:
Deep breathing exercises: Take slow, deep breaths, focusing on your breath as you inhale and exhale. This helps activate the relaxation response in your body.
Progressive muscle relaxation: Tense and relax each muscle group in your body, starting from your toes and working your way up to your head. This technique helps release tension and promotes relaxation.
Guided imagery or visualization: Imagine yourself in a peaceful, calming environment, and engage your senses to experience the tranquility.
Mindfulness meditation: Practice being fully present in the moment, observing your thoughts and emotions without judgment. This can help reduce stress and increase self-awareness.
Seek Professional Help if Needed: If continuous stress is significantly impacting your daily life, it may be beneficial to seek professional help from a therapist or counselor. They can provide guidance, support, and additional strategies to manage stress effectively. A mental health professional can also help you explore underlying causes of stress and develop personalized coping mechanisms.
Remember, managing continuous stress is an ongoing process, and it may take time to find the strategies that work best for you. Be patient with yourself, and prioritize self-care as you navigate the journey towards stress management.
If this article has highlighted for you the fact that you are struggling with managing stress in whatever area of your life, please reach out to Sapphire wellness and we can help you . Make contact with me on either 0823062518 or 0647667976

23/05/2023

Counselling and life coaching, trauma debriefing, grief and loss support.

17/05/2023

Counselling and life coaching. Is your life impacted by stress and trauma; has rejection impacted your outlook or your patterns of behaviour; does depression and anxiety stop you from living a functional life; is your marriage or your relationships in need of guidance or mediation or is your family in need of support. If any of these apply, please reach out. I am registered with medical aids. My cash price is R450 per session for face to face sessions. Online sessions are also available at R400. Contact details are as above or contact me directly on 0823062518 or via email at sirmongpongsarita1@gmail.com.

09/05/2023

Trauma is an experience that can have lasting effects on a person's psychological and emotional well-being. Long-term trauma, in particular, can have a significant impact on a person's psyche and emotions.

Long-term trauma can occur as a result of various experiences, such as childhood abuse, neglect, war, or chronic stress. These experiences can create significant psychological and emotional stress that can lead to a range of symptoms and mental health disorders.

One of the most common effects of long-term trauma is post-traumatic stress disorder (PTSD). PTSD is a condition that can develop after experiencing or witnessing a traumatic event. It can cause symptoms such as flashbacks, nightmares, hypervigilance, and avoidance of triggers. These symptoms can significantly impact a person's daily life, making it difficult to work, form relationships, or even leave the house.

Another common effect of long-term trauma is depression. The constant stress and emotional turmoil caused by traumatic experiences can lead to feelings of hopelessness, worthlessness, and sadness. Depression can also lead to physical symptoms, such as fatigue, sleep disturbances, and changes in appetite.

Long-term trauma can also affect a person's ability to regulate their emotions. Trauma can cause hyperarousal, making it difficult to control emotions such as anger, fear, and sadness. This can lead to impulsive behavior, outbursts, and difficulty in maintaining relationships.

Additionally, long-term trauma can have a significant impact on a person's self-esteem and sense of self-worth. Traumatic experiences can make a person feel as though they are to blame or unworthy of love and respect. This can lead to negative self-talk, self-doubt, and difficulty in forming healthy relationships.

Overall, long-term trauma can have a significant impact on a person's psychological and emotional well-being. It is essential to seek support and treatment if you are experiencing the effects of long-term trauma. Therapy, medication, and support groups can be helpful in managing symptoms and improving quality of life.

Having read this article that alludes to the impact of long term trauma, it is important to understand that getting the needed help or support to deal with this impact is extremely important. So, if you have identified with any of the effects in your own life, please reach out for the necessary counselling and therapeutic support.

You are welcome to contact Sapphire wellness on 0647667976 or via email at saritasirmongpong@outlook.com or alternatively on 0823062518 or at sirmongpongsarita1@gmail.com

14/03/2022

Mental health issues need to be talked about more.. there is still too much stigma attached... and people are struggling and dying because of it... let's start a conversation...

01/03/2021

In response to the attached news article that was posted a day ago in EWN wherein psychologists encourage South Africans to look out for “lockdown burnout” and “pandemic fatigue”, at Sapphire Wellness, we agree with the contents of this article.
It refers to the stress and demands of living under pandemic conditions while needing to balance the demands of everyday life. The pandemic has brought with it much fear and anxiety, uncertainty and financial pressure.

This article has also encouraged to seek professional help and support to navigate their way through these difficult times. We are glad that our country has moved to Level 1 but the reality is that we are still under lockdown and the threat of another variant and another wave still hangs around in the background.

In order to help you to learn to manage the anxiety and stress and deal with the uncertainties that the pandemic has brought, let us at Sapphire wellness provide you with the counselling support and assistance in order to prevent complete breakdowns later on down the line. The reality is that all of us have been in ‘survival mode’ for a very long. Our minds and bodies are not designed to do that for a continuous period of time.
So contact us at Sapphire wellness on 0647667976 or email at via saritasirmongpong@outlook.com

Medical experts have said living under sustained COVID-19 pandemic conditions, coupled with the demands from everyday life, can lead to chronic stress and eventually, burnout.

01/12/2020