WELCOME MESSAGE - Kechara

WELCOME MESSAGE
Let me see… Why would someone like me who has not been on a regimented health program for the last 12 years want to host a
12-series programme on Mind, Body and Spirit?
At 40, I have found much greater purpose in life serving my Dharma career – publications of modern, edgy spiritual books from
teachings by my honoured Guru, His Eminence Tsem Tulku Rinpoche. Bear in mind the key words here are “much greater purpose”.
I had purpose all my life but it was rather small and mundane, now that I have learnt and become wiser of the bigger scope of life in
its universal magnitude.
So, I do not wish to just drop dead one day because I did not look after my health - mental, physical and spiritual - and only my
wealth! I am very sure many of you share this with me. With our hectic, crazy lifestyles, we often forget that we need balance in our
lives – so why not get together every second Saturday of the month and see what we can do to live longer and beautifully!
Last but not least, let’s live with Happiness Within and Without – my motto in life!
Make a date with KMP! I will see you!
Best to Health,
PHNG LI KIM
CEO, Kechara Media & Publications
Tearing your hair out?
Breaking out in hives?
Smashing plates?
Well, DON’T.
Instead, join us for a relaxing
afternoon where we’ll share
secrets on how to manage
the stress of urban living and
overcome it with powerful
tools you can use everyday.

# 02
MYTH
MYTH
BUSTERS
Common Mental & Emotional
Health Myths Debunked
# 01
MYTH
Stress is NEVER GOOD for you
FACT: Stress is essential to the
daily conduct of life, and is not
bad in itself. Throughout time,
we have always had stress in
some form or another. There is
certain “good stress” to keep up
activity, such as anticipation of
a good event or exam. The key
is in understanding stress and
how to manage it properly so
that the result is positive. It can
be the kiss of death or the spice
of life depending on your point
of view.
Stress AFFECTS everybody
the same way
FACT: All of us have different
genetic and biological makeup.
In addition, our personalities
and upbringing differ. Hence,
we all have different threshold
levels to stress and ways to
handle it. Hence, what is
stressful for one may not be
stressful for another. Each of us
responds to stress in different
ways. Our reactions to stress
change through time too. As we
age and gain more experience,
we view stress differently and
become more adaptable to
certain situations.
# 03
MYTH
Feeling suicidal means I’m
really SICK
FACT: Suicidal feelings are
usually symptoms of depression
or a related mood disorder.
Feeling suicidal does not make
you mentally sick. Suicidal
feelings go away once you
begin to receive adequate care
for your depression or other
mood disorder. That is why it is
so tragic when people actually
succeed in taking their own
lives. Had the person been
receiving adequate treatment,
he or she could be alive and
leading a normal life. One of the
first steps to dampen suicidal
feelings is understanding the
true underlying causes of your
stress and recognising that the
emotions associated with it are
not permanent.

8 Power Tips
To Reduce Stress
At Work
In these modern times, fear, uncertainty and stress exist at
work more than ever before. Hence, it is important to learn
new and better ways to cope with stress at work. The ability to
manage stress in the office can determine the success or failure
of a person on the job. In addition, stress is contagious and
has an impact on the people around you. The better you are at
managing your own stress levels, the more you will positively
affect the people around you. Other people’s stressful behaviour
will also not affect you as much.

1. CRUSH Negative Thinking
Negative thinking is a selfdefeating
habit. If you see the
downside of every situation,
you will find yourself drained of
energy and motivation. Try to
think positively about the work
you are doing. Think of how it
contributes to the organisation.
Every once in a while, pat
yourself on the back about
small accomplishments. Don’t
worry if no one else notices. The
important thing is for you to
think positively about yourself.
If you have a negative-thinking
colleague who constantly
complains and nags, stay away
from him or her.
5. SHARE a little humour
There is no better stress buster
than a hearty laugh. Reduce
stress quickly through mutually
shared humour. When you - or
the people around you - start
taking things too seriously, find
a way to break through with
laughter. Share a joke you read
or a funny story you heard. Of
course, don’t laugh at someone
else’s expense, or you may end
up with more, rather than less,
stress!
2. DON’T BE A Perfectionist
Understand that no project
or assignment is ever perfect.
You put yourself under undue
stress by trying to do everything
perfectly. Ask yourself if you
are setting unrealistic goals
for yourself. Are you doing too
much? If you are, you are setting
yourself up to fall short. The
important thing is to do your
best and not be stressed up over
every little thing.
6. Get ACTIVE
One of the best stress busters
is doing cardio or aerobic
exercises. It is an effective
anti-anxiety treatment that
lifts one’s mood and relaxes the
mind and body. By exercising
the body, you also get the
benefit of increasing your
energy levels throughout the
day. For best results, try to get
at least 30 minutes of cardio
activity that increases your
heart rate daily. It doesn’t have
to be classroom style exercise
classes. Try walking around the
neighbourhood, washing your
car or even gardening.
3. DON’T Bottle It Up Inside
Many times, we keep our
feelings to ourselves.
Sometimes, the best stressreducer
is simply sharing your
stress with someone close
to you. The act of talking it
out – and getting support and
empathy from someone else
– is often an excellent way of
blowing off steam and reducing
stress. Unlike Western culture,
we Asians tend to feel shy and
apprehensive about expressing
our inner feelings. Learn to be
comfortable talking about what
bothers you.
7. Have SMALL Meals &
AVOID Nicotine
It is important to maintain a
constant level of blood sugar
to ensure maximum energy
levels. Fluctuating blood sugar
caused by large meals makes
one feel anxious and irritable.
It is advisable to eat small but
frequent meals throughout the
day. Having large meals will also
add to lethargy and inability to
focus at work. Avoid smoking
when you are stressed. Smoking
may temporarily seem to reduce
anxiety and worry, but nicotine
is a powerful stimulant that can
lead to higher, not lower levels
of anxiety, in the long run.
4. Take A BREAK
Be aware of your emotions and
when you feel stress building
up, take a break. Take a short
stroll around the office or sit at
the pantry for a few minutes
quietly while breathing slowly.
If you have a quiet corner in the
building, go there and spend
a few minutes meditating.
Sometimes a short break will do
wonders. An idea is to have your
iPod or mp3 player handy with
some soothing tunes and enjoy
a song or two before going back
to work.
8. Get SUFFICIENT Sleep
Stress and worry can cause
insomnia. But lack of sleep also
leaves you vulnerable to stress.
When you are sleep deprived,
your ability to handle stress is
compromised. When you are
well rested, it is much easier to
keep emotional balance, a key
factor in coping with job and
workplace stress. Many of us
have to wake up early due to the
morning traffic congestion. Do
take this into account in setting
your bedtime the night before.
SYMPTOMS of Excessive Workplace Stress
• Always feeling anxious or irritable
• Loss of interest or motivation at work
• Withdrawal from colleagues and friends
• Inability to concentrate
• Loss of sex drive
• Problem sleeping at night
• Constant headaches or muscular aches
• Excessive smoking or drinking
If you have the above mentioned symptoms and feel that stress is interfering with the quality of your work, it’s time to make some
positive changes. Start by breaking some bad habits that add stress at work. You will be able to change negative ways of thinking about
things that only add to your stress. Then start paying attention to your physical and emotional health. The better you feel, the better
equipped you will be to manage work stress without becoming overwhelmed. Above are some power tips to break that stress cycle.

5 STRESS
BUSTING Task
Management
We often feel lost when workplace stress surrounds us. However, there are simple
steps you can take to regain control over yourself and the situation. By taking
control of stressful situations, others will also perceive you as a reliable worker,
leading to better relationships at work. Below are some suggestions for reducing
job stress by prioritising and organising your responsibilities.
Skills
1. Avoid Overcommitment
As busy executives, we sometimes fall into the trap of “making
the most of the day”. Avoid scheduling things back-to-back or
trying to fit too much into one day. All too often, we underestimate
how long things will take. If you’ve got too much on your plate,
distinguish between the “shoulds” and the “musts”. If something
looks truly unnecessary, drop it to the bottom of your list.
2. Rise & Shine Early
Try to make it a point to wake up and leave for work earlier. Even
10-15 minutes can make a difference between frantically rushing
to your desk and easing into your workday. Being stuck in traffic or
worrying about the boss noticing your late entry is a sure way to
kick-off your day on a stressful note
3. Have a Balanced Schedule
Take a look at your schedule, responsibilities and daily tasks. Is it
all work and no play? That is clearly a recipe for disaster in the long
run. It is important to find a balance between work and family life,
social activities and daily responsibilities. You may also want to
consider solitary pursuits which are meaningful to you.
4. Breakdown Projects and Tasks
If a project seems overwhelming, make a step-by-step plan.
Focus on one manageable step at a time, rather than taking on
everything at once. Tackle tasks in the order of importance. Do the
high-priority items first. What about unpleasant items that you
must do? Clear them as soon as possible. The rest of the project will
be more pleasant as a result.
5. Don’t Hog Everything
Learn to delegate responsibility. Avoid thinking that you have to
do everything all by yourself in order for it to be successful. If other
people are supposed to be involved, why not let them? Let go of
the desire to control or oversee every little step. Believe and trust
in the person you have delegated to do his or her job properly. You
will be letting go of unnecessary stress in the process.

To order, please contact
DEBORAH or JUDY at:
Tel: (+603) 7805 5691
E-mail: kmp@kechara.com

SCHEDULE for
MIND, BODY &
SPIRIT PROGRAM
by KECHARA
S P E A K E R
WONG YU JIN
Wellness Coach and International Speaker
Wong Yu Jin is a wellness coach and international speaker. He has transformed
thousands of lives with his exciting yet practical wellness programs. He is
a qualified nutritionist, an internationally certified fitness coach and an
accredited hypnotherapist. More information about Yu Jin can be found at
w w w . w o n g y u j i n . c o m
DATE TOPICS
2011
13 Aug
10 Sep
The Diet & Detox Plan Made Easy
The ABCs of Fitness
8 Oct
Stress Management Secrets
12 Nov
10 Dec
Vegetarianism for the Young
The Balance of Eating & Socializing
For more information,
please contact us at:
Kechara Media & Publications
Sdn. Bhd.
No 41-2A & 41-2B,
1st Floor, Jalan PJU 1/3C,
SunwayMas Commercial Centre,
47301 Petaling Jaya,
Selangor, Malaysia
Tel: (+603) 7805 5691
Fax: (+603) 7805 5690
E-mail: kmp@kechara.com
Website: www.kechara.com/kmp
2012
14 Jan
11 Feb
10 Mar
14 Apr
12 May
9 Jun
14 Jul
Weight Loss That Works
Getting Energized Everyday
Smart Supermarket Shopper
Better Life With Better Exercise
Empowering Emotional Wellbeing
Quicker, Faster and Better Results
Anger Management & Resolution
All talks of the Mind, Body & Spirit Programme are at 3 - 5pm @
Kechara Care Lounge
No. 11A, Jalan PJU 1/3G,
SunwayMas Commercial Centre,
47300 Petaling Jaya, Selangor, MALAYSIA.