THE QUARTERLY NEWSLETTER OF BAHAMAS FIRST HOLDINGS LIMITED VOL 15 ISSUE 3 OCTOBER 2016

“Leadership is influence.

Nothing more, nothing less.”

- John C. Maxwell

IN THIS ISSUE

♦ Annual Managers’ Retreat

♦ Influence

♦ Entrepreneurship/Reflections

♦ The Princess and the King

♦ Reinsurance Seminar at PartnerRe

♦ Entrepreneurship-Cayman

♦ How Something Could Be?

♦ Entrepreneurship-Bahamas

♦ An Entrepreneurial State of Mind

♦ Keep Your Smart Phone Safe

♦ Charities of the First

♦ Aon Benefield Seminar

♦ Life Long Learning

♦ Chamber of Commerce Seminar

♦ Employee Survey

♦ Staff News

♦ Candid Camera

♦ Hurricane Matthew

♦ Desk of the Data Controller

♦ Managing Stress after a Hurricane

Influence!

Management Retreat Theme: “Entrepreneurial Leadership;

Embracing the Organizational and Mindset Changes”

The 2016 Management Retreat was held on September 15-16, 2016 at the JW Marriott Marquis in Miami. The facilitators were

Habib Lesevic and Benedikt Foit from KNTXT, a London based firm which is focused on developing human potential in individuals

and teams, as well as leveraging innovative practices to help partners transform into truly Entrepreneurial Organizations. Mr. Pat-

rick Ward, Group President/CEO in his opening remarks, reminded us to be open and aware that, “This is a journey, not an event!”

In today's dynamic and constantly chang-

ing environment, the ability to effectively

influence others in pursuit of winning

outcomes represents competitive advan-

tage to individuals and organizations.

Influence is critical to your success. In a

recent article, Jayson DeMers, suggested

the following 7 ways to build Influence:

1. Build Trust With Your Co-

Workers.

2. Cultivate Reliability Through Con-

sistency. 3. Be Assertive, Not Aggressive.

4. Be Flexible.

5. Be Personal.

6. Focus on Actions Rather Than Ar-

gument. 7. Listen to Others.

Earlier this year we met flexible

and adaptable BOB and just last quarter,

we focused on listening skills. Now we

go entrepreneurial!

Management Retreat Seminar

The team from KNTXT, conducted a semi-

nar which was the highlight of the retreat.

The aim was to introduce managerial lead-

ers in the Bahamas First Group, to the con-

cept of the Entrepreneurial Organization

and Entrepreneurial Leadership, while also

providing tools that will allow participants

to begin the journey of developing their

own entrepreneurial Leadership practice.

Throughout the day, participants were in-

vited to connect the insights won from the

impulse presentations to their own experi-

ences by reflecting on their current prac-

tices and context.

The aim was to provide a space in which

authentic and engaged conversations, prac-

tices and learning were enabled. Habib and

Benedikt invited us to co-create the space

with them.

It was a time to learn how to Self Generate,

Self Reflect and Self Correct, like true En-

trepreneurs.

FIRST INSIGHT 2

“What is ENTERPRENEURSHIP?”

How

Something

IS

How

Something

COULD

BE

ENTREPRENEURSHIP

Reflections….Michael Byrne, Cayman

My first BFH Management retreat was a blast!

Meeting everyone was a challenge in terms of re-

membering names and allocating faces to them but

I think I did pretty good. I was hoping to keep a

fairly low profile and take it all in but Patrice saw

to it that I had to speak up at least once! The fairly

light-hearted atmosphere created between the BFH

teams and the presenters was very refreshing. The

topic of Entrepreneurial Leadership is very impor-

tant to me personally and so I really found the ses-

sions particularly enlightening and thought pro-

voking – lots of good material to adopt in both a

personal and professional capacity to achieve

more. Already looking forward to the next one!

Where is the

triangle?

Leaders interact to create triangles through

non-verbal communication.

Hi, I’m

Mike?

3FIRST INSIGHT

Managers Retreat in Session!

Habib…..“Let me tell you a story about the

Princess and the King.

The hard working King went out to do battle and left

the Princess in the palace. She was bored so she ran

off with a knight. After a few days of adventure, the

knight left her in the forest and she was robbed by

thieves. Her godfather found her in the forest, but left

her, after he realized that she had run away from the

King. A sorcerer who wanted to get revenge from the

King conjured up a dragon to kill the princess....and

the princess was eaten by the dragon.

Questions:

Who is most responsible for the death of the Princess?

Who is least responsible for the death of the Princess?

2016 Partner Re Reinsurance Course- Zurich, Switzerland

After 11 hours of airtime via three connecting flights, I thought my anticipation would never end. My first time in Europe, yet alone

Zurich, can only be described with one word—EPIC. In the Reinsurance World, I gained a deeper understanding of the Value of Rein-

surance and Pricing a Reinsurance Program, and the tools and models associated with constructing a sound Reinsurance Program.

Our friends at Partner Re embraced me as if I were one of their own. It was a very intense week of instruction and exercises, but with

25 candidates engaged in the course we found time to play. Our course instructors are “Industry Masters” with vast knowledge and

experience. Italy, Saudi Arabia, Lebanon, Norway, Ukraine, Russia, and Finland

are just some of the countries represented at the course— the Bahamas being the

only country with Caribbean representation. This can only be attributed to our

company’s reputation in the international arena and true partnership with its rein-

surers- Kudos to Bahamas First!

The most memorable aspect of the course was the team exercise where candi-

dates were asked to price a program for a broker. We were placed in “the real

world” of reinsurance at this point. My team placed second overall grabbing a

30% share of the entire program. My experience was priceless.

I express my sincere gratitude to the company, especially my managers for al-

lowing me to partake in this course. Reinsurance is a fascinating niche market

and a journey I intend to pursue vigorously.

by: Valya Gray

FIRST INSIGHT 4

Habib & Benedikt go to Cayman for Sessions

How Something Could Be?

The entrepreneurial culture training session was an amazing and inspiring experience! Not only was the

content very beneficial and interesting, but it was delivered amazingly by Habib and Benedikt of KNTXT. They

connected with staff collectively and personally whilst clearly defining the terms, complementing them with appro-

priate examples for a better understanding and actively engaged staff throughout the session with icebreakers and

games.

My favorite was the velocity test! In summary, the main take home points in order to move toward an en-

trepreneurial culture/organization were: to allow employee engagement over empowerment; shift from the mindset

of “how something is” to “how something could be”; become more value orientated; cultivate adapt creation logic

versus prediction logic; and allow employees to practice and cultivate an entrepreneurial mindset. Most impor-

tantly, they emphasized that it all begins with ourselves as individuals to make these changes by envisioning a new

way of being, thinking of what is valuable, learning and progressing through each step, being aware of what con-

text to apply these and how to communicate these. Overall, the staff was very appreciative of the session and gave

such positive feedback. Thank you KNTXT!

by: Richelle Ebanks

Employees of Cayman First listened to the presenters as they described the Entrepreneurial Organization.

And Jonathan Webster expressed his appreciation to Mr. Ward: “Thank you for giving the general staff the

opportunity to hear the Organizational Entrepreneur presentation. I found it enlightening and entertaining.

Employees at Cayman First paused for a photo with Habib & Benedikt after their session.

FIRST INSIGHT 5

.

Building an Entrepreneurial Culture - Bahamas Employees in Session

Employees of the Bahamas First Group, actively involved in production teams to build MAGIC PENS! This session on the

Entrepreneurial Organization was an extension of what the leaders did in their session on Entrepreneurial Leadership.

An Entrepreneurial State of Mind by: Marcia D. Johnson

In order for there to be change, it must first begin with you. Like most people when I heard the term

"entrepreneur" the first and only thought that came to mind was someone that owned their business, a risk taker or in

other words “a boss”. When the topic of our session was discussed I couldn't connect the dots as to how this related

to us as employees of a Company.

As we embarked on our journey and I listened to the presenters, my perception began to change. The mes-

sage that conclusively brought it all together was that it all begins with you the employees - you add value to the

Company, you engage and take ownership of your position, you have the power to take something from where it is

now and turn it into something better; at the end of the day the person that can make a difference is YOU! During

the session, it became evidently clear that we as employees contribute to our Company becoming an Entrepreneurial

Organization and we indeed determine whether or not the Company will continue to succeed or begin to fail. Ulti-

mately the mindset that we approach our daily tasks will shift the culture, create value and push us towards our goal

of always remaining number one. “First in Insurance. Today. Tomorrow.”

FIRST INSIGHT 6

Protect sensitive data

While PIN entry and password locks were usually all you’d need to protect mobile phones a few years ago, these days

you’re effectively carrying around a miniature computer with its own – often easily removable – storage. Simply pre-

venting someone from being able to turn a phone on isn’t sufficient anymore, as it’s far too easy to retrieve data by simply

plugging it into a computer or removing a microSD card.

Protecting sensitive data that may be saved to internal storage is therefore a must, and thankfully there are a number of solu-

tions available. Most smartphone platforms offer software that can encrypt files or folders on a device with industry-

standard protection, which means a code must be entered before a file can be viewed or copied. This also goes for infor-

mation such as passwords, login details, account numbers and other information that may be saved for access to online

banks or merchants.

Much of this software is free to download and use and can work effectively with your phone to provide automated and

seamless protection, so there’s very little hassle involved once it’s up and running. In addition to this sort of software, some

security vendors are recommending that sensitive data be stored remotely on secure online servers, rather than on the

phone itself. This means that not only is there no physical data on a phone that could be accessed, but in the event of a

handheld being lost or stolen it’s easy to change the login details for the server or remove the data altogether.

Watch your wireless

Most smartphones now have the option of connecting to wireless networks – be this a router in the office or home, or a wire-

less hotspot on the move. Opting for wireless is often beneficial for increased speeds or to save on data usage costs, so it’s

easy to see why many prefer it when available. Any device that’s enabled to send data across the airwaves is a potential

security concern, but thankfully modern phones are well prepared to help you mitigate this risk.

The first thing to remember is to always switch off a wireless connection when it’s not in use. Apart from helping you save

on battery power, it ensures that malicious parties can’t connect to a device without your knowledge. It’s also worth taking a

browse through a phone’s network security settings as it might be configured to automatically connect to a network when

in range.

Wireless hotspots and unknown networks are by far the biggest risk when it comes to utilizing this connectivity. A

(relatively) common threat that pervades unknown wireless networks and hotspots is called the “evil twin” attack. Here a

malicious party might be offering access to a wireless connection that looks very much like a legitimate hotspot from a

large company. Finally, those who use phones to communicate in a corporate environment should consider the use of a

VPN (Virtual Private Network) to set up a secured private network. This allows users to access specific sites and company

resources on the move and significantly reduces the risk of potentially sensitive data being intercepted by malicious parties.

Bluetooth

Unlike wireless networking, Bluetooth isn’t seen as a potentially risky venture for most mobile users, and the relatively short

-range (around 10m) at which it is accessible does mean that it’s inherently safer. Attacks do still happen however, and it’s

important to be aware of the pitfalls of leaving this technology switched on when not in use. Hackers have found ways to

remotely access a phone (provided they are within range) and use it to make calls, access data, listen in on conversations

and browse the internet. To prevent this from happening it’s a good idea to set default Bluetooth configuration to “non-

discoverable” mode by default.

Back up your data

Discovering that a phone has been lost or stolen is bad enough, but even when discounting the potential damage that could be

done by sensitive data getting into the wrong hands, important documents, contacts, messages, appointments and other

information could take a long time to replace. Ensuring that regular backups are made is therefore essential, and there

are a number of ways to go about it. Most modern phones now allow users to “synchronise” information with a computer or

website for productivity or backup purposes. This can include e-mails and contacts with Microsoft Outlook, photos uploaded

to online storage or proprietary software supplied by the phone manufacturer to simply backup key data in the event of loss.

Some modern security suites designed for use on mobile devices also offer an automatic backup facility to take the has-

sle out of doing this manually. There are also a range of services that allow you to automatically backup specific data to an

online resource, taking the hassle out of having to connect a phone to a computer. Provided you have a sufficiently healthy

data plan, or are connected to a wireless network, this is an excellent way to safeguard against loss.

Submitted by: Illiyia Bain

Keeep Your Smart Phone Safe

FIRST INSIGHT 7

“Charities of the First” (Cayman)

Cayman First Staff (L-R) Back row and middle- Roderick

Parchment, Richard Uriasz, Richelle Ebanks (also a member

of Rotaract), Gordon Philip, Sasha Barnes and Kalama Ben-

nett present two members of team Rotaract with a sponsor-

ship check which goes toward the St. Baldricks Foundation-

Hannah’s Hero’s organization to fund childhood cancer re-

search. Three members of team Rotaract shaved their heads

for the cause.

Cayman First staff wearing Purple for a Cause to support

Alzheimer’s and Dementia Awareness month.

The 51st Annual Aon Benfield Global Clients Reinsurance

Seminar in London from June 20-30th, 2016 was an intensive

study program that primarily focused on the principles and

practices of arranging reinsurance on a global scale. I thank

both Bahamas First and Aon for this opportunity which al-

lowed me to discuss highly relevant issues within the industry

and gain knowledge about the reinsurance market globally.

My peers were from countries such as South Korea, China,

Nigeria, Germany, Holland, Switzerland, Australia, India and

Italy just to name a few. We were provided with a platform to

share best practices, challenges within the industry and also

develop our networking opportunities. It was quite an experi-

ence to have in-depth discussions on different reinsurance

strategies and how reinsurers are developing creative leads.

Many times these discussions will end with a unique perspec-

tive on BREXIT. Yes many of my peers were certain that

Britain would vote YES to remain within the EU. It was awe-

some to experience such a historical moment in British Politics

first hand. This seminar was a “melting pot” of culture that has

enlightened my business perspective and I have left London

with new friendships and business allies. by: Denise Vaval

Aon Benfield Global Clients Reinsurance Seminar in London

Anon Benfield Seminar

Group Photo at a Dinner Cruise

8

FIRST INSIGHT

Life Long Learning: “Enhancing Your Value”

ENHANCING YOUR VALUE - Perception; Attitude; Behavior was the theme for the 3L’s workshop held on 18th August

2016. Mrs. Richenda King, Facilitator, pointed out that Perception Is Everything!

PERCEPTION determines Attitude; and, ATTITUDE influences BEHAVIOR.

We talked at length about how we can enhance our value through Service, by creating a memorable experience for our customers!

The quality of the product or service is only as important as how special you make your customer feel! So at your next opportu-

nity, give your customer an unforgettable moment as….

you renew a policy;

take a claim report;

accept the money that he saved over the last year to pay his insurance premium; or

answer the telephone.

Customers care about how you make them feel!

Many times however we forget our internal customers, that is, one another. Have you ever thought about the challenges your col-

league may be experiencing at home or even on the job? When was the last time you seriously gave a compliment or an encour-

agement to your co-worker or Manager? Do you make the people on your team feel important and appreciated?

Remember WOW is not big, it is personal!

We also discussed Engagement as an Employee and a Cus-

tomer. As an Employee, how do you know that you are en-

gaged? Here are a few tips:

1. You consistently exceed performance requirement.

2. You assist others for the enhancement of the Com-

pany.

3. You make recommendations for improvement of

the Organization.

4. You take pride in your work.

If you are meeting the above, then you are considered an

Engaged Employee.

An Engaged Customer:

1. Loves our Company because we deliver what we

promise.

2. Feels that the Company is the perfect one for them.

3. Provide feedback of how we can reach more cus-

tomers.

4. Feels proud to be a customer and lets others know

too.

As employees of Bahamas First Group, let’s engage our Customers by giving them A+ service! This can only be achieved when

we work as a TEAM. When we work together as a unit we can accomplish more than an individual can do alone. Our Custom-

ers’ PERCEPTION of our service quality will determine their ATTITUDE and ultimately result in their BEHAVIOR of con-

tinuing to do business at BFG or elsewhere. Remember, PERCEPTION IS EVERYTHING!!!

by: Bebie Farrington

SEMINAR AT HE THE CHAMBER OF COMMERCE

Cedric Smith, Travis Donald and Alpin Taylor attend a

Conflict Resolution Workshop on September 2016.

Results of BFG’s Employee Satisfaction & Engagement Survey-2016

Employee Engagement level was at a 4 using a 5 point scale and was higher than

US Companies in general as well as US Companies in the Insurance Industry.

90% of

Employees

are Satisfied.

FIRST INSIGHT

S T A F F N E W S

9

Bahamas Criselle King-06-July

Kiesha Davis-Curry-07-July

Vontianise Hanna-08-July Annette McSweeney-15-July

Jennymae Gaitor-15-July

Terell Shearer-18-July Valya Gray-20-July

Glen Ritchie-21-July

Daniel Green-24-July Devon Bethel-26-July

Rozalia Bowe-30-July

Shannon Darville-31-July Vernado Deal-01-Aug

Caron Moss-04-Aug

Frances Mckenzie-Oliver-06-Aug Marika Williams-Thompson-06-Aug

Stanford Charlton-06-Aug

Valarie Clarke-07-Aug Kevin Hudson-08-Aug

Shantia Brooks-10-Aug

Richard Darville-14-Aug Foster Dorsett-18-Aug

Gabrielle McKenzie-18-Aug

Stevanna Sands-18-Aug Abagale Brown-22-Aug

Tracy Bonczek-24-Aug

Chaunte Toote-02-Sept Nicola Major-02-Sept

Kentington Sands-05-Sept

Irvin Weech-06-Sept Patrice Moxey-07-Sept

Sylvia Rolle-09-Sept

Andre Taylor-10-Sept Dennis Lockhart-13-Sept

Gina Sands-13-Sept

Alexis Moss-14-Sept Laurraine Dawkins-14-Sept

Sanchez Brooks-14-Sept Sabrina Sweeting-16-Sept

Valarie Wilson-23-Sept

Warren Rolle-24-Sept Deborah McKinney-29-Sept

Bebie Farrington-30-Sept

Cayman Alexis Carias 03-July

Xiomara Parchment-17-July Rochiene Sonlin-18-July

Kalama Bennett-21-July

Drew Osborne-05-Aug

Dayana Ebanks-06-Aug

Cindy Webster-07-Sept

Michael Byrne-07-Sept Vanessa Conolly-13-Sept

CONGRATULATIONS to KAREN CURTIS, Producer of

the 3rd Quarter 2016!

Karen Curtis Harbour Bay $22,146.03

Wanda Smith Harbour Bay $13,671.67

Tanya Miller Harbour Bay $ 5,412.69

BIRTHDAYS

Bahamas Raymond Imhoff-04-July-5yrs Shakkia Cash-06-July-1yr

Shantia Brooks-06-July-1yr

Charles Sands-07-July-2yrs Stevanna Sands-07-July-2yrs

Criselle King-07-July-8yrs

Deborah McKinney-11-July-21yrs Patrice Clarke-14-July-8yrs

Terrell Shearer-16-July-4yrs

Tanya Mortimer-16-July-4yrs Caron Moss-16-July-4yrs

Gina Sands-17-July-10yrs

Nicola Major-30-July-9yrs

Arlieth Rolle-18-Aug-2yrs

Rion Bain-25-Aug-2yrs

Rossccini Forbes-25-Aug-2yrs Ida Stuart-01-Aug-4ys

Jennymae Gaitor-01-Aug-4yrs

Theresa Culmer-01-Aug-4yrs Jamaal J. Davis-13-Aug-9yrs

Lyndell S. Hanna-21-Aug-10yrs

Harvey Braithwaite-01-Aug-17ys Gordon C. Major-01-Aug-18yrs

Marvin Bain-01-Aug-18yrs

Cedric A.B Smith-01-Sept-2yrs Andre Taylor-14-Sept-1yr

Lakeisha P. Dorsett-02-Sept-3yrs

Lashan T. Rahming-02-Sept-3yrs Marika R. Williams-Thompson-02-Sept-3yrs

Nicolas Darville -02-Sept-3yrs

Rashad A. Storr-03-Sept-9yrs Kentington Sands-08-Sept-8yrs

Shannon Darville-18-Sept-10yrs

Area J. Wilson-Pratt-20-Sept-6yrs Margarita J. Newbold-20-Sept-6yrs

Shekera J. Sears-20-Sept-6yrs

Nakia Williams-26-Sept-11yrs

Cayman Richard Uriasz- 01-July-33yrs Drew Osbourne-08-July-3yrs

Vanessa Conolly-24-July-12yrs

Suedeane Vernon-24-Aug Rochiene Sonlin-06-Aug-4yrs

Treasha Bodden-06-Aug-4yrs

Sarah Bushea-09-Aug-12yrs David Hawkins-13-Aug-15yrs

Sherie Jackson-01-Sept-2yrs

Suedeane Vernon-01-Sept-2yrs Cassandra Ebanks-23-Sept-3yrs

Kahlill Strachan-03-Sept-4yrs

Caroline Lewis-05-Sept-11yrs Seeta Paltoo-01-Sept-16yrs

Tania Ramsaran-18-Sept-27yrs

Judy Campbell-17-Sept-32yrs

ANNIVERSARIES

Submit articles to:

richendak@bahamasfirst.com

Richenda King - Editor/Producer

Marvin Bain - Co-Producer

Contributors: Nicole Leary

Elisa Brown

Annette McSweeney

Thank You to Our Team!

Thanks to our team members who

have worked so hard before, dur-

ing and after hurricane Matthew!

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FIRST INSIGHT 10

Caught on Camera….

Good food, good folks, good fun….and great conversation!

Let’s figure this one out!

This is fun!

FIRST INSIGHT 11

Hurricane Matthew!

Homes were totally destroyed leaving families with nothing!

Hurricane Matthew hit the chain of islands in The Bahamas October 5-7, 2016 as a Category 3 Hurricane. Damage to the islands was

intense with Freeport, Andros and Nassau receiving most of the damages. Damage is estimated in the hundreds of millions of dollars.

Boat in flooded road with down powerlines in Freeport

Broken Utility Pole at Arawak Cay Houses and cars flooded Impassible Streets in Nassau—Hot wires!

Staff hard at work in the Hurricane Relief Center

FIRST INSIGHT 12

Bahamas First Holdings Data Protection Policy Definitions

Data means information in a form in which it can be

processed.

Data Controller means a person who either alone, or

with others, determines the purpose for which and

the manner in which any Personal Data are, or are to

be processed.

Data Protection It is the safeguarding of the privacy

rights of individuals in relation to the processing of

Personal Data.

Data Protection (Privacy of Personal Data) Act,

2003 (DPA) is an act to protect the privacy of indi-

viduals in relation to Personal Data and to regulate

the collection, processing, keeping, use and disclo-

sure of certain information relating to individuals

and to provide for matters incidental thereto or con-

nected therewith.

Data Subject means an individual who is the subject of

Personal Data.

Personal Data means data relating to a living individ-

ual who can be identified either from the data or

from data in conjunction with other available infor-

mation held by the Data Controller.

Sensitive Personal Data means Personal Data relating

to -

. Racial origin

. Political opinions or religious or other beliefs

. Physical or mental health (other than any such

data reasonably kept by them in relation to the

physical or mental health of their employees in

the ordinary course of personnel administra

tion and not used or disclosed for any other

purpose);

. Trade union involvement or activities;

. Sexual life; or

. Criminal convictions, the commission or

alleged commission of any offences or nay

proceedings for any offence committed the

disposal of such proceedings or the sentence

of any court in such proceedings.

(For additional definitions, refer to the DPA.)

Taken from the

Bahamas First Holdings Data Protection Policy

From the desk of the Data Controller…

FIRST INSIGHT

Bahamas First Holdings Ltd.

Bahamas First Centre; 32 Collins Avenue; P. O. Box SS-6238; Nassau, Bahamas

by: Deborah McKinney

Managing Stress after a Hurricane

It is common for people to experience very strong emotional reac-

tions with the arrival of a hurricane and its accompanying damage to

homes and community infrastructures.

There are a number of steps you can take to help restore emotional

well-being and a sense of control in the wake of the hurricane or

other traumatic experience, including the following:

Recognize that this is a challenging time but one that you

can work to manage. You've tackled hardships at other times

in your life. Tap into the skills you used to get through past

challenges.

Allow yourself to mourn the losses you have experienced.

Recognize that you may experience a variety of emotions and

their intensity will likely less over time.

Take a news break. Watching replays of footage from the hur-

ricane can make your stress even greater. Often, the media tries

to interest viewers by presenting worst case scenarios. These

may not be representative of your home or community.

Ask for support from people who care about you and who will

listen and empathize with your situation. But keep in mind that

your typical support system may be weakened if those who are

close to you also have experienced or witnessed the hurricane.

Find ways to express yourself when ready. Communicating

your experience through talking with family or close friends,

keeping a diary, or other forms of self-expression may be a

source of comfort. Find out about local support groups led by

appropriately trained and experienced professionals. Support

groups are often available in communities following large-scale

disasters. People can experience relief and comfort connecting

with other hurricane survivors who have had similar reactions

and emotions. These can be especially helpful for people with

limited personal support systems.

Engage in healthy behaviors to enhance your ability to cope

with excessive stress. Eat well-balanced meals and get plenty

of rest. If you experience difficulties sleeping, you may be able

to find some relief through relaxation techniques. Avoid alcohol

and drugs since these can increase a sense of depression and/or

impede you from doing what is necessary to be resilient and

cope with events.

Establish or reestablish routines such as eating meals at regu-

lar times and following an exercise program. Take some time

off from the demands of daily life by pursuing hobbies or other

enjoyable activities.

Avoid major life decisions as such decisions also tend to be

very stressful.

(American Psychological Association)