- Anxiety - If you ever feel life's getting on top of you, step back, and make time for yourself and write a list of the things that could make you happy. Then work those factors into every day of your life.
- Bath - A warm bath gives you the chance of some peace and quiet every day. Add a good book, aromatherapy oils and candles and you can really enjoy your own aromatherapy spa.
- Cut down - Alcohol, cigarettes and caffiene are the first things you tend to reach for in times of stress. But they are all stimulants (I think, better still KNOW, Alcohol is a 'depressant'. Axiompc) and definitely won't help you to achieve the relaxation you need.
- Diet - High-fat foods will make you feel more sluggish and less able to cope with stress. Eat plenty of fruit and vegetables and complex carbohydrates like jacket potatoes, wholemeal bread and rice. Drink at least a litre of water every day and avoid too much sugar and salt.
- Emotional symptoms - The classic signs of stress are anxiety and panic attacks; irritability and anger outbursts; cynicism and resentment; feeling isolated and hopeless; feeling defensive and over-sensitive; fear of failure; depression; nightmares.
- Fitness - Exercise should be a regular part of your life. But if you force yourself to go to the gym every day when you really hate it, you won't be alleviating stress. Find an exercise that you enjoy - even a brisk walk helps.
- Going solo _ More people than ever are living on their own. They may be single parents or living far from friends and family. If you feel lonely, join a club or evening class. It may sound like a big step, but it will certainly help.
- Health - Medical experts generally agree that your mind and body cannot be easily separated when it comes to your general well-being. So the healthier you are, the less stressed you'll be.
- Immune system - Being stressed can take it's toll on your immune system and make you more vunerable to colds and flu. Dose yourself up with vitamins and take time off to get better. (Jeezus! Worst advice I've seen. Go see a doctor would have been better and wiser. You can overdose on certain vitamins and that can be detrimental to health. Too much Vitamin K for example, greatly increases the risk of heart-attacks and strokes). Axiompc.
- Juggling - You're trying to do 10 different things at once and your stress levels are rising. So make a list of chores and work through them one at a time. Learn to delegate and manage your time better.
- Keep a Diary - For two weeks, note down the time, what you've been doing, how you rate your stress level (1 to 10) and how happy you feel. Do you see any patterns emerging? If you are most stressed at certain times, what can you do to improve your state of mind?
- Laugh - Laughter releases "happy hormones". It speeds up your heart beat, improves circulation, exercises muscles and increases the oxygen supply to your lungs. All this leaves you feeling relaxed and satisfied.
- Muscular tension - This is a sign of being over-stressed. The more tense your body, the worse you feel. A massage is the dream solution, or simply get a shoulder and neck rub from your partner in a dimly lit room.
- Nicotine - When stressed, many people smoke more. But an increased intake of nicotine can create muscle tension, tremors and reduce fertility. Chemicals in cigarettes can also maximise the harmful effects of stress, such as hardening of arteries, coronary heart disease and cancer. So give up NOW!
- Organise - Experts say that when you plan the things you have to do, you always underestimate how long each task will take. So add more time for each job and if you have a few minutes left over, have a relaxing break.
- Physical Symptoms - The big give-away stress signs are: sweaty palms and shaky hands; dry mouth and stiff jaw; high pitched voice and a lump in the throat; palpitations; dizziness and faintness; ringing in the ears; erratic breathing and hyperventilation; pins and needles; trembling and restless leg syndrome; tiredness; headache; chest pain and heartburn; indigestion; stomach pain; ulcers; nausea; diarrhoea; frequent urination; sexual difficulties.
- Quiet time - However hectic your life might be, everyone needs a little peace and quiet. Turn off the radio or TV once in a while and give your brain a rest. Go for a walk in the country, breathe deeply and soak up the silence.
- Remedies - There are lots of alternative therapies to help alleviate stress. They range from acupuncture and aroma therapy, to homeopathy, hypnotherapy, massage, meditation and reflexology.
- Self-esteem - Lack of belief in yourself will lead to undue stress. Don't allow others to take advantage of you. And remember no-one can make you feel inferior without your permission. So always behave in a way that shows you believe in yourself.
- Tension headaches - These are one of the commonest symptoms of stress and can be brought on by excess pressure, lack of sleep or food and emotional difficulties. To avoid headaches, keep your posture and breathing correct, avoid grinding your jaw, hunching, clenching your fists, or folding your arms too tightly.
- Understand yourself - Not everbody shows signs of stress in the same way. Learn to spot your own symptoms and pressure triggers. Then act on the warning signs before the take hold on you.
- Vitamins - If you are not getting the vitamins and nutrients you need, you will feel run down, easily fall victim to infections and be unable to overcome stress reactions. At times of high stress, the B Vitamins in your body are especially depleted, so it's important to keep levels topped up. (See note re vitamins in 'Immune System')
- Work - Devise your personal plan for coping with your career. Set goals for your life - for one, three and five years ahead. This puts your life into perspective and gives you purpose.As you meet those goals, you will feel a great sense of achievement.
- Xmas - Peak times of stress are at Christmas, or when moving house or having a baby. If you face any of these, make a conscious effort to keep calm and let the hassles wash over you. It's all for a limited time, after all.
- Yoga - This is ideal exercise for those not into aerobic activity. It uses posture, breathing and relaxation to increase suppleness. It can also relieve stress by calming the body and improving sleep patterns.
- Zone - When times get tough, try to create a stress-free zone. It may be physical, like a room you can relax in, or mental - imagining a protective bubble around you, bringing calm and peace even when you're surrounded by chaos. It's worth a try.
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Every day in the UK, more than a quarter of a million people are off sick with Stress.
As well as costing £7billion in sick pay, lost production and NHS bills, it wreaks havoc with our health.
Stress is now the No1 reason for absence from work - overtaking the common cold. Headaches, depression and panic attacks are all commmon symptoms
Here are a few tips on how to restrict stress that is work related:
- Leave work problems at work. When you get home, stop, let your shoulders relax, smile and breathe deeply a few times. Do not take problems home with you.
- Exercise regularly. It doesn't have to be a gruelling gym workout, just get moving.
- Get some fresh air. We spend far too long inside, locked in air-conditioned and heated rooms. Take a walk at lunchtime.
- Stand back from a situation. If you start to feel yourself getting stressed, don't carry on if you are getting wound up. Get up from whatever is irritating you and walk away - even if it's for four or five minutes.
- Keep the right perspective. Remember, it's only a job. Not many people have the words "I wish I worked harder" on their gravestone.
- Learn to say no. Say it nicely but make it clear you cannot be in two places at once.
- Ask yourself the question: "Can I do anything to change this situation?" If you can - do it. If not, let it go.
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