1. Get to know your self. Acknowledge your likes and dislikes, strengths and weaknesses. Where would you like to go with your life? What are your values and ideals? How does your body tell you when you are stressed or tired? How do you behave when stressed?

2. Take control of your life. Look at your lifestyle and see what you need to change, to become more true to yourself. Are there any obstacles to these changes? How might you overcome them? Do you need to be more assertive?

3. Manage your commitments. Tackle one thing at a time - Don't try to do too much at once. Don't try to be perfect. Do essential tasks and prioritise the others. Make a commitment to your health.

4. Recharge your energy. Balance work with leisure. Indulge in your pleasures. Preserve some personal time for yourself. Have some fun! Don't be too competitive. Fix any sleep problems by developing a regular routine, relaxing and avoiding evening stimulants.

5. Take time for relaxation. Slow down when you can, and avoid sustained pressure. Make time for activities you enjoy. Retreat to a state of total mental and physical rest for a few minutes daily. If you need alcohol, nicotine or other drugs to help you relax you will become dependant upon them. If this has already occurred you will need to learn natural relaxation skills to enable you to withdraw from these.

6. Develop your relationships. Recognize love and friendliness from others, and reciprocate with honesty & openess. Make the first move to be friendly. Make an effort to listen, and check that you have understood correctly. Share your worries - Talk with friends, professional counsellors, support groups or relatives about what is bothering you.

7. Avoid aggression. Learn assertive skills. Debate your case appropriately and constructively. Communicate your needs. Compromise where you can without losing your direction. Recognize that it is not your fault if someone doesn't listen, is disrespectful of you, or seeks conflict with you in other ways.

8. Develop your skills. If you face difficulties in your work, domestic or social life, rise to the challenge by seeking study or training.

9. Keep fit. (Always build up your exercise gradually & check with your GP first if you think you are unfit.) Physical activity releases muscle tension, improves circulation and reduces blood pressure. It improves confidence, and some activities have social benefits too. Occasional vigorous activity de-fuses anger, and produces a pleasant after-glow, but do not over-indulge in this.

10. Watch your diet - Caffeine aggravates the stress reaction. Remember it is in many drinks including some so-called health drinks, and some common headache remedies. Sugar and fats reduce your ability to cope with stress. Don't skip meals. Eat plenty of fruits, vegetables, whole grains and foods high in protein but low in fat will help to optimize your health. Drink lots of water. Avoid refined foods and excessive alcohol.

(c) Copyright Brian Potts NORFOLK STRESS CLINIC, Norwich, U.K.

"While recent declines in the pregnancy and birth rates are encouraging, it would be a mistake to think that the US no longer needs to be concerned about teen pregnancy," said Douglas W. Nelson, president of the Annie E. Casey Foundation, a private, nonprofit organization dedicated to improving the futures of disadvantaged children.

In their report, "When Teens Have Sex: Issues and Trends," the Foundation brings together data from dozens of US studies focused on teen lifestyles and sexual behavior.

Among their findings:
-- 4 out of every 10 American females will become pregnant before the age of 20. The report concludes that "most of these pregnancies are unintended."

-- the US teen pregnancy rate remains the highest in the industrialized world. The rate of the number two-ranked nation, Great Britain, is just half that of the US.

-- close to 80% of teen mothers will require welfare assistance.

-- since 1990, US teen pregnancy rates have declined by 14%, and teen birth rates have fallen by 5%, "from about 519,000 to less than half a million," according to the report.

-- rates of teen sexual activity are on the decline as well. In 1990, 54% of high school students admitted being sexually active. By 1997, this rate had fallen to 48%.

However, the Foundation experts stress that even though rates of sexual activity and teen pregnancy are declining, the actual of number of unintended teen births is expected to rise in the near future.

"As the children of the 'baby boomlet' swell the ranks of American teenagers over the next few years, the absolute number of babies born to teenagers is likely to increase even if the birth rate remains constant," explained William O'Hare, program coordinator of the Foundation's Kids Count research effort.

Any increase in the number of teen births will exact a heavy toll on US taxpayers. The report authors estimate that "each family that begins with a birth to a teenager is expected to cost the public an average of $17,000 a year in some form of support over the next 20 years."

All of this means that, despite declines in teen pregnancy rates, Americans cannot afford to become complacent about the issue. The report is "nothing less than a wake-up call," Nelson said, "giving us an opportunity to reinforce a hopeful trend in reducing the incidence of children having children."