The wheel thing
When you find yourself lying awake at night worrying about work, it's time to get on your bike,advises Andrew Ings
Andrew Ings
Guardian
Monday July 9, 2001
Stress means different things to different people, but essentially it is a feeling of being unable to cope with the demands made of us and the sense that we are being carried along on the "machine of life" with no control over the speed or direction. And rather than making work easier, the trend for taking your office with you is creating additional pressure. We are becoming slaves to the "electronic handbag" and the mobile phone.
The causes of stress are varied. Long hours, unrealistic schedules, job insecurity and excessive workloads are high on the lists of people I have talked to. Consider the negative aspects: pressure piles up; you feel trapped; you get tired and irritable; your health suffers; you never have enough time; your diet suffers; your fitness drops; you do not sleep well. You are on a downhill slide.
The effects of stress differ, but one common denominator is insomnia, which itself compounds the problem. We all have experienced going to bed physically exhausted while our mind races at 100 miles an hour thinking about work problems. Come the morning, we struggle to get going on only two to three hours sleep. As a result, the pressure is greater, but we are less able to cope. The negative solution adopted by some is alcohol, or an excess of caffeine coupled with rushed meals, usually junk food . . .
As the problem grows, our health deteriorates, leading to an increased threat of heart disease, higher blood pressure and several other potentially fatal problems. Stress compounds the physical problem by suppressing our immune system. Sound familiar? Then it is time to take a positive approach.
If you think you are under stress and have an increasing problem, consider the following action plan:
1. Write down all those factors you identify as causes.
2. Look at the list seriously, then highlight all those things that you could exercise some control over.
3. Take positive action and control these items.
4. On a separate sheet, reproduce those not highlighted. You can now see an immediate reduction in the size of the problem.
There are many ways to beat stress, but the essential ingredient is to learn to say no.
Exercise is also one of the most effective ways to relieve stress - and I don't mean a running machine in the local gym. One hour on a bike in a peaceful country lane is far more beneficial, and cheaper. OK, we don't all have access to a country route, but even in city centres there are river and canal-side routes which often run for several miles.
Instead of punching your boss on the nose, or having a bust-up at home, have a go at cycling hard for 15 miles or so. If you have never done it before, it might sound like masochism, but I can assure you that the feeling at the end is great. Cycling is also possibly the only sporting activity where you can enjoy a good natter while active. Just make sure you don't natter about work problems!
The benefits of exercise cannot be overemphasised. It helps to clear the mind of work pressures, stimulates blood circulation, tones up the system and reduces tension. It also helps to burn up the extra adrenalin caused by stress. Endorphins - the body's natural painkillers - are then produced in the brain and have a positive, calming effect on your mental and physical condition.
The result? You will lose weight, have more energy and feel in control. Your general health will improve and, best of all, you will realise there's more to life than work.
Long-term, the solution for stress is, as the song says, to "accentuate the positive": recognise that you are not a robot; organise your day; take time out for yourself; go out at lunchtime and leave your mobile in the office; stop worrying about things over which you have no control; take on only what you can do - prioritise; consider your diet; take exercise; get an active hobby or social life; slow down - before you come to a full stop.
Guardian Unlimited c Guardian Newspapers Limited 2001