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A customer is the most important visitor onour premises.

He is not dependent on us. We are dependenton him.He is not an interruption of our work. He is thepurpose of it.He is not an outsider to our business. He is partof it.

We are not doing him a favour by serving him.He is doing us a favour by giving us theopportunity to do so.

-Mahatma Gandhi

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MY CUSTOMERS CALL ON ME

My customers contact me:

over the telephone

by post

by email

even by dropping in at our Service center

There are so many reasons why they need me:

to complain about a product or service

to purchase a product, consumables or accessories

to seek information on a variety of issues

to request for service

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and many more reasons

I am always ready to welcome them and not only address their

reason for calling totally and efficiently, but to enhance theirexperience and satisfaction as well as ensure their delight.

CALLING ON MY CUSTOMERS

I have realised that just taking care of my customers who get in touch

is not lent to make them our friends for life. If there is one thing that

sweeps them off their feet, it is when I call on them, even if it is simply

to ask if all is well. Nothing tells them more distinctly that I care.

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I contact my customers:

over the phone

by post

by email through personal contact

There are so many reasons for me to do so:

to ask how a product is functioning or get feedback on service

to introduce the customer to a new product or service, even

convincing them to buy it

to obtain and enhance customer information

to wish a customer on an occasion such as a birthday, weddinganniversary or product anniversary and thus heighten goodwill

to say hello and keep in touch

and several more reasons

Proactively keeping in constant contact with my customers creates a

strong advantage that our competitors find difficult to beat. I believe

that it is the heart of successfully managing relationships with

customers.

WHEN MY PHONE RINGS

Iknow how irritable I get when I have to hold endlessly for someone

to pick up a phone.

My customers feel the same way too and that could make them more

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difficult for me to

manage. So I always try to answer the telephone by the second ring.

If I am already on a call, I excuse myself for a moment and put thecaller on hold. Then I take the second call and politely request the

caller to hold on. If I anticipate that completing the first call I was

attending to will take a considerable amount of time, I jot down the

number of the second caller and say that I will call back. I remember

to keep my promise once I finish the first call.

When I am leaving the office, I dont answer the phone unless I can

sit back and speak at length. I find it better not to have a hurriedconversation with a customer who may expect more attention that I

can give at the time.

I greet my customers warmly and introduce myself clearly.

I try and address my customers by name as often as I can during

the conversation.

DIALING MY CUSTOMERS

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I set aside time for making my calls, ensuring that I have enough

time to do so. I do not rush them by squeezing them into my schedule

and not giving adequate attention.

I choose a time that I think will be appropriate to call my customers -

when they will be in a more receptive frame of mind. Meal times, the

mornings when they are engaged with their chores and late evenings

are not the most preferable. It is not always possible to gauge my

customers mood so I stay attentive to pick up on it through signs

such as the tone of their voice.

I priorities my calls, putting the potentially more difficult list, for whenIm my freshest.

Before I dial, write to or call on my customers, I spend a bit of time

in preparation. I find this essential for a successful conclusion. I

practice pronouncing the customers name, particularly the difficult or

unfamiliar ones.

I begin by deciding on what I wish to achieve - making a customer

who is unhappy happy, converting a reference into a sale, bringing an

out-of- contract customer into contract, simply staying in touch with a

customer by enquiring how our product is performing and so on.

I then sketch out my approach including how Ill open the

conversation, the tone of voice that I should use, the way the

conversation might develop, the possible questions I could be askedand their answers, the facts I may require and so on. This allows me

not fumble or ramble during my interaction and to control its flow,

leading to the end I had planned.

I smile and Greet the customer warmly, Introduce my self

confidently.

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If Im interested in obtaining a specific piece of information, I ask a

specific question. But if Im looking for feedback, sights and the like, I

use a more open ended query that enables the customer to clearly

express herself/himself

Wishing the customer a good day/Evening/night before hanging up

lets me end the call nicely.

I review my conversation to spot any improvements that I could

make in future.

WRITING TO MY CUSTOMERS

My customers dont use the telephone to get in touch with me. Theyalso write in for the very same reasons that they call, using the post

/courier and increasingly, the email. This customer communication

must be handled as effectively and efficiently as their phone calls. It

can be done over the telephone or through an appropriate written

response.

I ensure that I promptly respond to the communication after

ascertaining all the facts, determining the requirements and/orsolutions as well as the time required to implement them.

I keep in mind all the same points that I do when I attend to a phone

call - the mindset of the customer especially the upset ones, the tone

of my communication in this light, the understanding of how the

customer feels, the honesty of the commitment and the reassurance

that the matter will be brought to the appropriate conclusion.

I use simple language to facilitate easy comprehension.

I open with an enquiry about the customer and her/his family to

create a positive disposition and mention the customers name a few

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times in the communication to add a personal touch.

I follow through on the commitments and assurances made in the

communication just as I do on those made over the phone to makesure that they are adhered to.

I carefully read my letters for typographical and grammatical errors

so that any customer perception of a careless response does not

occur the spelling of the customer name gets particular attention.

I strive for a neat presentation to enhance the impact of thecommunication.

I constantly update my writing and language skills to improve my

written communication ability

WHEN MY CUSTOMERS VISIT

Customers sometimes visit my service center to complain, seek

information or for a host of other reasons. Im always ready to

welcome them, make them feel at home and attend to their

requirements with the same care as I do when they phone or write in.

I walk up to my customers with a smile and warmly greet them!

Introducing myself and asking them the purpose of their visit. If I

recognise a customer whom I have interacted with, I address her/him

by name. This never ceases to evoke a broad smile and sets the tone

for a fruitful meeting.

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I make them comfortable, offer them a glass of water and

refreshments before politely proceeding to business. Enquiring about

their well-being as well as that of their families is a good way to break

the ice.

I apply the same principles that I do when I take a customers call -

understanding their problem, gauging their frame of mind and altering

my tone and manner to suit it, letting them know that I feel what they

feel, indicating the course of action and honestly committing to its

resolution, handling their apprehension and queries and assuring

them that the company cares and of my best effort in the matter.

Positive body language and gestures add emphasis to my words. I

avoid negatives like I dont know or Imnot sure as well as longpauses, preferring to note down the points and promising to get back

with the information.

I try and resolve as much of the problem during their visit, getting

the required people involved where necessary.

lighten things up with a bit of humor and seek to move beyond the

purpose of their visit by offering information on new developments on

products and services, opening up possibilities for cross-selling and

the like.

I also seek to enhance and update customer information, usingspecific questions to elicit specific data and open-ended questions to

let them freely express themselves on a subject.

close the conversation by summing up the discussion and action

points, retaining my notes for follow-up.

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I accompany my customers to the door and wish them goodbye with

a smile.

VISITING MY CUSTOMERS

Customer visits not only enable me to pleasantly surprise customersbut also to meet them where they live a first hand feel of their

lifestyle.

Im just as careful about the timing of my visits as I am about my

phone calls so that I dont call when the customer might be busy or

will be disturbed (such as at meals times). I try and fix an

appointment before going across, though this might not always be

possible.

I ring the bell and confidently introduce myself, asking for the

customer by name. If the customer is not in, I leave my name,

company name, contact details and purpose of my visit.

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I warmly greet the customer and other members of the family before

waiting to be seated.

I enquire about the well-being of the family to open the conversation

and move on to asking about the product performance and service. Fseek to resolve any complaints as best as possible, making notes on

points I need to get back on after follow-through on my return to the

office. I also offer any information requested and speak of new

developments in products and services, attempting to favorably pre-

dispose the customer to them and create an opportunity to sell.

I maintain a cordial tone and use a bit of humor wherever possible

to keep a light mood. I avoid asking personal questions unless they

are related to information that I may require for the customer profileupdate or enhancement.

I look for references of prospective customers from amongst friends

and neighbours.

If offered refreshments, I politely make my choice and remember my

manners whilst consuming what has been served.

I close the conversation by summing up, thanking the customer for

her/his time and promising remain in contact.

I smile as I leave and bid goodbye to all present.

SOME GEMS THAT I KEEP TOP-OF-MIND

I put myself in customers shoes. Maybe my customer is right works wonders. Agreement with my customers gets better results than arguments.

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The only way to get the best out of arguments with my customers isto avoid them. I think of my customer first as I would have my customer think of mefirst. I dont criticize my customers; they are just what I would be under

similar circumstances. 90 per cent of my customers are reasonable; it is only 10 per cent ofthem that require tactful handing. Im prompt to get to my customer in adversity than in prosperity I feel like a hero every day by doing a good deed for my customer Customers forget very quickly Therefore I give fast service. Customers are not hard to please. Customer satisfaction is affordable and profitable because a satisfiedcustomer becomes my salesman forever Customers want answers to their problems. They are not impressedby carpets and chandeliers.

I do not over-welcome new customers to annoy the old ones. I visit my customers. Everyone should, even accounts people.Following-up on complaints and suggestions is a must.

I get the customer to do most of the talking. The more I listen, thewiser she/he thinks I am. I give the customers the best I have and the customers give me backthe best they have. If Im not busy meeting customers, Im forcing them to visit mycompetitors. It costs six times as much to get a new customer as to keep a

customer I already have. One small deed for my customer accomplishes more than a thousandwords. One way to be popular with my customer is to remember a nice thinga customer said about some other customer and tell her/him. Present customers are and will continue to be the best prospects formore business. I spend time and effort to read my present customersaccurately and tune-in to what they require in terms of assistance andsupport. I do not take them for granted. Customers are innovative by nature and always opt for the better Life is short, but there is always time for courtesy.

Customers who talk most have the least to say. I listen to thembecause I get diamonds when I sift lots of dirt. I adjust myself to my customers - never my customers to me. Winning a new customer is a heady experience, but losing one ispure hell. What do I do to convince other customers that they tooshould not dismiss me? With annoyed customers, the policy of I will try has workedwonders.

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Disciplining myself results in faster customer service.

Enhance

YourPersonality

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YOUR BODY SPEAKS

Whether you realize it or not, your body sends out signals to your

customer. You may not be speaking but your eyes, gestures and

posture continuously communicate. If these signals indicate

something different from what you are saying, it could seriously affect

your credibility. Being aware of your body language and earning to

read that of others improves your effectiveness dramatically.

Posture

Posture the way you sit and stand - says a great deal about you and

your attitude. It has a strong influence on your customers first

impressions of you.

If you stand tall and erect, it suggests that you are confident. So,

stand with your back straight when interacting with your customer.

However, if you stand straight but stiff, you could be seen as proud

or arrogant. Appear relaxed without being sloppy to seem

approachable.

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If you stand with a curved back and look down, it could seem that

you have a feeling of inferiority. Hence, always look at your customer

It you stand beside your customer, you signal a neutral feeling

towards him or her but if you interact face-to-face, you indicate that

you are involved with what she/he is saying.

When your customer leans towards you in a conversation, it means

that she/he is interested in what you are saying. On the other hand,

leaning away shows a lack of involvement.

Folding your arms across the chest could make your customer feel

that you are trying to hide from an unfavorable situation or that you

are in disagreement.

Standing with your legs and arms crossed or with your ankleslocked could make it seem that you are being defensive or negative.

Arms and legs uncrossed on the other hand signals you are open and

positive. Leaving your legs uncrossed and feet together is a neutral

posture.

Keeping your body and legs straight but turning your head away

when your customer is speaking to you could show that your interest

in the conversation or person is fading. So never turn away.

Leaning your head and body to one side indicates agreement with

your customer

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Pulling your shoulders back to make your body appear larger or

placing your hands on your hips and staring directly at a person

communicates your authority. Use this selectively with your team

members but only when it is appropriate.

On the other hand, placing your hands behind your back and

standing slightly off-centre from a person suggests that you are being

submissive.

Remember that in groups, posture indicates the relationship

between a person and the group. Group members imitate oneanothers behavior to emphasize membership in the group. And

groups tend to discourage non-members from joining them by, for

example, forming circles at a party, suggesting that outsiders keep

away.

Leaders of groups demonstrate their status by taking on postures

different from the other members who, as a sign of loyalty, slowly

copy their leaders.

Facial expression and eye contact

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Your face reflects your true feelings. Your face may be

communicating the opposite of what you are saying. Hence, it is

important to ensure at you are saying to your customer and what your

expressions suggest same.

Your eyes are the most expressive parts of your body they can

establish or break-off contact with your customer and regulate

conversation. Looking at him or her for any length of time indicates

that you want to establish contact whilst breaking eye contact signals

that you want to end a conversation.

Your customer relies on the expression of your eyes to decide

whether to trust you. Shifty eyes appear untrustworthy and a lack of

eye contact suggests that you are lying. You have one-third less eye

contact when you lie, you must maintain eye contact with your

customer as much as possible and at least half of the time of your

interaction.

Direct your business gaze at eye level. Your social gaze can fall a

little below but not lower than the mouth of your customer.

Never close your eyes or look away from your customer It

communicates boredom and shuts her/him out.

When what you read on the face of your customer differs with what

she/he is saying, the expression reflects what your customer thinks

more accurately.

Whilst presenting to a group, your expression keeps the audience

alive. Vary it to suit what you are saying. Maintain eye contact as faras possible with those who are smiling, nodding in agreement and

supporting your ideas so that you stay positive.

There are some rules that society has for eye contact and facial

expressions. For example, it is not polite to stare at anyone,

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particularly the physically challenged.

.

Gestures

Gestures illustrate and reinforce what you saypromote actions and

reactions your customer. Always read gestures with other body

signals as hands might suggest wanting to end a conversation whilst

the eyes might signal interest.

Warm gestures include directly facing or leaning towards your

customer, smiling and gesturing expressively.

Cold gestures include avoiding eye contact, slumping, puffing your

hands on your hips and not smiling.

When shaking hands with your customer, an up-turned hand

suggests submission but a down-turned hand indicates dominance.

Glove-style handshakes (grasping with both hands) symbolize trust

and warmth amongst friends and associates but are viewed as non-trusting in first-time introductions.

Palms up demonstrate openness, acceptance and participation

whilst palms down suggest immediate authority.

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Up-turned fists reinforce a point you are making definitively but

clenched fists suggest masked hostility or negativity.

Your fist with the index finger pointing at a person is seen as

commanding submission, and often evokes irritation so dont point at

your customer.

Rubbing your hands together quickly radiates excitement.

Covering your mouth with your hand, touching or rubbing your nose,and pulling at your collar are seen as not being truthful or lacking in

self-confidence.

Gesture can be controlled. Practice them until they become natural to

you. choose gestures that suit your style so that they are credible.

Voice

A pleasant voice results in a positive pre-disposition unlike a cold,

distant voice. Bad language and slang spoils the impact of even the

most beautiful voice.

Use simple words and sentences so that you are grammatically

correct. Avoid words that you are unsure of.

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Your tone shouldnt be too high or too low. Nor should you speak in

one tone as your customer will soon be bored. Vary your tone to

make your point or create the desired image. A harsh, nasal or high-

pitched tone suggests a lack of confidence or irritation.

Being really loud puts people off. On the other hand, speaking too

softly may frustrate the listener. It could also affect the credibility of

what you are saying.

If you speak too quickly you might not be understood and may be

blocked out completely. On the other hand, speaking too slowly will

put your customer to sleep. Pausing is a good tool to emphasize points. Pause on key words in

your conversation. However, dont overuse the pause as you will be

seen as uncertain of what you are saying.

Excessive use of filler words such as uh, you know and actually

is irritating and distracting. Construct and deliver complete sentences

so you dont need these words to bridge your mid-sentence pauses.

Dont let the last few words of sentences trail off until your customer

cant hear them. She/he will gradually lose interest or the sense of

what you are saying. Using shorter sentences will ensure that you

dont run out of breath. Doing breathing exercises will also help.

Pronounce your words carefully and avoid swallowing them as you

will be difficult to understand. One way to avoid swallowing words is

to practice reading slowly and loudly.

Be particular when pronouncing names. Getting it wrong could insult

your customer

A TOUCH OF POLISH

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Greeting & Introductions:-Introductions and greetings are important

because when you are meeting your customer, you have only a few

minutes to make an impact and show that you can be trusted.

When you approach your customer, be direct, honest, genuine,

positive and personable.

Always step forward and smile when introducing yourself, even if it

has been a tough day.

Then clearly state your name, and if appropriate, extend your hand.

It is critical to maintain eye contact when introducing yourself and

greeting your customer

Good morning, good afternoon and good evening are more

appropriate than hi or hello unless it is a customer that you are very

familiar with.

When you are in public and a customer greets you, a smile and nod

are all that is needed as you pass by, even if it is someone you dontrecognise.

A good handshake says a lot about you. A hearty handshake makes

you out to be personable and positive whilst a limp handshake

suggests you are a lifeless person. A handshake should be firm and

held for 3-4 seconds with eye contact and a smile. Incorrect

handshakes include the very vigorous ones and the limp wrist

handshake.

When being introduced, if you are seated, stand up as it expresses

happiness to meet the person. Remaining seated will suggest that

you arent interested in meeting or are being arrogant.

Be careful about asking personal questions as your customer might

be put off.

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It is useful to ask whether you have disturbed your customer by

calling before attempting to create further conversation.

Dont use first names when conversing with a customer you dont

know well. The usual rule is that when you have to think aboutaddressing someone by her/his first name, it is better not to do so.

Most people who have reached a position of status appreciate

respect being given to them (eg: doctors). You will start off on a better

foot with this in mind.

DRESSING UPHow you dress is the first step in managing your look. It contributes

than half the first impression that people form about, they open their

doors to you and hence, merits careful attention. They tend to inferthe quality of your work from how you look. And dressing up is a lot

more than having the perfect wardrobe.

The Building BlocksWhilst clothing plays a central role in dressing up, several other

important and complementary factors can detract from your desired

image if not given due consideration. Together with clothing that we

examine in further detail later, they are the building blocks of your

image.

Hair Select a hairstyle appropriate to your hair type, face, hairstyle,

profession and personality. Merely adopting a popular hairstyle wont

necessarily enhance your image if it doesnt suit your face or hair

type. Preferably seek the guidance of a professional hairdresser. The

same applies to hair coloring.

It is important to ensure that your hairstyle doesnt make you keep

fussing with your hair at work.

If your hair is graying, you can leave it as it is or color it. Change the

color of your hair gradually so that people only notice how great you

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continue to look.

Skinyour skin loses moisture especially when you are routinely exposed

to heat and dust. If you have normal or dry skin, you will find it

becoming taut and overly dry. If your skin is oily, it will become less

oily. When your skin is dry, your face loses its glow, reducing its

attractiveness and making facial lines more prominent. Hence, it is

necessary to maintain a skin care routine that suits your complexion.

Caring for your skin makes it glow, enhancing your look and

minimizing visible signs of ageing.

Get into the habit of cleansing, toning and moisturizing your skin.

You can make this part of your bathing routine.

If you have an oily complexion, avoid heavy moisturizers and oil-

based cosmetics. On the other hand, if you have a dry complexion,

use moisturizing cleansers, toners and heavy moisturizers to protect

and nourish your skin.

Using a sun-screen will help protect your skin from ultra-violet rays.Hygiene

A daily cleanliness routine strictly followed.

Bad breath immediately puts off customers that you come into

contact with. Thoroughly brush your teeth and rinse your mouth. Use

a mouthwash, if required.

A dry mouth results in unpleasant odor. Drink plenty of liquids to

moisten your mouth. Chewing a breath- freshening mint will also help

your mouth to smell fresh.

A routine dental check-up will ensure that bad breath doesnt arise

from deficiencies bad gums or decaying teeth.

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If you are a smoker get your teeth periodically cleaned to brighten

your smile.

If you have missing, crooked or chipped teeth, have them suitablyreplaced or fixed.

Invest in your smile as it is vital in building relationships with your

customers.

Body odor also puts off customers. Bathe every day and then use a

deodorant. This will assist you in effectively controlling body odor.

Include washing and conditioning your hair in the daily routine.

Ensure that your nails are neatly trimmed and cleaned. Long, dirty

nails are an instant turn-off.

ClothingClothing is the most important aspect of looking right and it entails a

lot more than picking up the right garments and accessories.

The Business Look:-Your clothing says a lot at work, and can be the

bridge to reaching prospective customers. Remember that if theydont like the messenger, they wont get the message. Your clothing

must always look its best - clean and neatly ironed, never dirty or

wrinkled.

Decide on the size, fabric, color, pattern, texture and style that you

desire.

Cotton is the ideal fabric for our climate as it lets the skin breathe.

You can also consider cotton blends (65-70% cotton, 30-35%

polyester). A variety of weaves and textures are available.

Check the strength of the fabric by crushing a piece of it in your

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hand. If it springs back, then the fabric will look good through the day,

whether you are sitting or standing.

Be sure that the buttons match the garment.

Discreet logos or monograms (preferably in the same color as the

garment) look better

Remember that modesty is indeed a virtue.

Avoid shiny or translucent garments and washed out looks.

Wear very bright colored garments with caution as they might give

the wrong impression. Clean crisp patterns are usually considered most appropriate.

Cotton socks are more comfortable in our climate as they let your

feet breathe and reduce odor

Accessories

Choose comfortable shoes and avoid very trendy designs that maynot go with your overall appearance.

Shop for shoes in the afternoon as your feet swell as the day

progresses

Black is the most appropriate color for shoes though some neutral

shades go with most wardrobes.

Your shoes and belt should complement each other and yourgarment.

Always carry a handkerchief to wipe your face, to use when

sneezing or blowing your nose. .

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Glasses can add or subtract from your appearance. Whether you

chose metal, plastic or rimless glasses, ensure that the style

complements your face, and that the frames pick up the color from

your hair. Heavier frames are more appropriate for heavier people.

Avoid too much jewellery such as too many rings and bracelets

THE PERSON INSIDE

How you look outside often reflects how you feel inside. If you are

confident about what you know, it boosts your confidence levels and

adds credibility to what you say. If you are at peace with yourself, it

will radiate happiness that will mesmerize your customer. And you will

feel that almost anything is possible.

Think PositiveSometimes you may feel disheartened when you see colleagues

successful than you. Dont let your confidence be affected, especially

when you are with your customer, as it will be mirrored on your face.Cast aside your emotions and focus on the task at hand. Thinking

positively will see you through these times, help lift your spirits and

raise your own performance.

Remember that all great achievements require time.

Endurance is the crowning quality of success because tough, the

tough get going.

If you havent been successful in one go, try and try again until you

succeed. Believe that there is nothing like I cannot attain or Im a

failure.

Success and failures are simply cycles that life follows. Dont cling

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onto failure permanently. Move ahead, always striving to better your

previous best performance.

Dont make somebody elses achievements your benchmarks. Set

your own standards and work towards them.

At other times, you may feel misunderstood, unappreciated and

unfulfilled, leading to resentment against your superiors and

colleagues.

When you find yourself in these situations, stop and question

yourself before quitting or losing your cool.

In your analysis, you may realize that you feel you are not making themost of your current situation. You must remember to

Not allow yourself to burn out

Stay centered

Keep an open mind

Look for solutions that offer relief

Winners are defined not by their victories but by the effort and

perseverance they put in to achieve that victory. True glory is not just

winning but in winning after overcoming all obstacles; in rising up to

win every time you meet failure.

Stay Fit

Our genes are programmed to be physically active but modern

forwarded our minds and slowed our bodies. We know that we should

exercise but we are always too busy and tired.

Regular exercise makes you look better, feel better, sleep better,

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perform better. Your clothes fit better, your skin glows, you look

relaxed and confident. You will also be energized to work longer

hours and have no illness lay-offs.

Exercise is good for you irrespective of your age, sex, height andweight.

It lowers cholesterol and blood pressure levels, and reduces the risk

of ailments like heart disease, stroke, osteoporosis, diabetes and

colon cancer It strengthens bones, joints and muscles, and is

effective against anxiety, stress and depression.

Any amount of exercise is better than none.

Rev up your heart at least thrice a week.

Start by setting realistic goals.

Make physical activity part of your daily routine. You dont have to

go to a gym. Aim for at least half an hour of moderate intensity

activity a day. You can accumulate this as three 10 minute sessions

are equivalent to one half hour session. Walk to work, do planned

exercise - it all counts.

Dont focus on weight loss. Controlling your dietary intake will take

care of that. Think instead about your health that will improve

irrespective of how much you weigh and even if you dont lose

weight.

Eat Healthy

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What you eat has a significant effect on how you look and feel. Yet,

like routine exercise, diet is an area usually overlooked.80% of heart

disease and 90% of diabetes along with other killer diseases like

cancer and hypertension are tied to unhealthy eating and lifestyle

habits.

With a basic understanding of food traps and a little planning, you can

eat better and smarter without sacrificing flavor or going hungry,

keeping yourself trim and bounding with energy.

Try and maintain some regularity in meal timings to avoid acidity.

Drink cold milk, an excellent antacid, should you get a bout of acidity

because of skipping a meal.

Become familiar with the calorie count of food. Your total calorie

intake should be based on the number of calories that you burn. To

lose weight, your calorific input should be lower than your output.

Be choosy about the food you take in. Nutritionists have a fairly

good idea of what constitutes a healthy diet. Lots of fruits and

vegetables. Whole grain. Small portions of nuts, dairy products, fish

and poultry. Vegetable oils.

The fewer the choices available to you, the less you will eat. Limit

choices of everything that you eat, and especially snack, except for

fruits and vegetables.

Portion control will assist in keeping your eating under control. Start

by fooling your stomach. Use smaller plates. And beginning a mealwith an apple or soup has a tendency to also control appetite.

Become familiar with the calorie count of food. Your total calorie

intake should be based on the number of calories that you burn. To

lose weight, your calorific input should be lower than your output.

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Stress

Most stress arises from situations we cannot fight or flee. Success in

a demanding job like yours can sense of pride. But this increasesexpectations and the prospect of falling short the next time can put

undue stress on the individual. The ability to deal with these stresses

varies but few people can live under this strain without being affected

by it as the body and mind are closely interlinked. Stress manifests

itself in the form of t numerous ailments ranging from headaches,

twitches & tics, digestive disorders, peptic ulcers, allergies, insomnia,

blood pressure! Heart disease, stroke, epilepsy, cancer, immune

system suppression and many more. Some people under extreme

stress take recourse in alcohol, drugs and even violent behavior totake flight from stress when they cant fight it any more. Stress has

emerged as a serious health threat in modern living. It affects the

quality of life of the individual and the family as well as work output

and should not be neglected.

Dont put yourself under pressure with unreasonable expectations.

Set realistic goals and do your best to achieve them. And if you

sometimes fall short, remember that you will live to fight another day.

Take time off periodically to get away from the pressures of work

and recharge your batteries. A change of scene will infuse freshness.

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Take on some hobby or interest that will take your mind away from

work and ease pressure.

Its very important that you talk about stress rather than bottling it upwhich makes its effects even more serious.

Meditation, yoga and relaxation exercises not only take pressure off

the mind but off the body too.

Counseling and talk therapies help effectively deal with emotions,

behavior, thoughts and beliefs that are disturbing by facilitating an

undersigning of the problem and evolving skills to decisively deal with

them.