Well of course, but then who isn’t these days? Stress has become such a way of life, most of us consider it to be a normal state of being. Stress hormones such as adrenaline are released in times of crisis and are designed to give us increased strength and speed to react to an emergency.

But if your life has become one long emergency, a constant flow of these crisis- management hormones is definitely not good for long-term health. The World Health Organisation believes that stress-related disorders affect nearly 450 million people worldwide, with serious health effects including an increased risk of heart attack, depression, raised blood pressure and cholesterol levels, chronic fatigue and asthma.

‘Stress is inevitable at some point in everybody’s life and is essential to help us feel stimulated and excited,’ says wellness and performance coach Midgie Thompson of Bright Futures Coaching. ‘On the positive side, it can promote action, creativity, problem solving and even fuel your performance. On the negative side, it can be detrimental to your physical and mental well-being. The good news is that you can do something about the negative side of things.’

Pinpoint what or who is causing the problem.
The important thing to recognise is that stress is a symptom, not a cause. To find that cause and deal with it, most of us need look no further than work - recent research by Investors in People shows that 59% of Britons dread returning to work, only a quarter of us feel refreshed by a break and 51% of those returning to work were determined to make sure they spent less time on the job.

Hit the office with the following stress-busting tactics:
• Maintain a ‘stress diary’ for a month. Note specific tasks or meetings, any extra hours, lunchbreaks not taken, tasks you find difficult, the mood with which you start and finish work, certain tasks or people you try to avoid and feelings of under-achievement or fulfilment. Then look for repeating issues that need to be addressed and develop a strategy to deal with them.
• Manage time expertly by setting limits for activities such as meetings and then make sure you respect those limits.
• Identify your personal and professional boundaries. What are you willing to do? What are you not willing to do? Then start saying no to things that
are outside your boundaries.
• Seek assistance and support from others. Yes, this means learning to let go and delegate to others.
• Address poor working conditions and work with your employer. Overcrowding, too much noise, dirt or mess? Even the angle of your chair can contribute to stress if it means you are uncomfortable for several hours a day.
• Harassment, bullying and racism are serious matters and major causes of stress in the workplace. Be aware of company policies on these issues so you know how to challenge unacceptable behaviour.

Balance business and pleasure.
Difficulty in balancing work and home life is a key cause of stress. A survey by recruitment group Pertemps shows that many workers are too tired to have a drink with friends, go to the gym or play with their children after work, while one in five could not even stay awake in the evening to watch TV or read a book and one in eight had been too shattered to have dinner. Almost half of those polled said they had ‘anxiety dreams’ such as arguing with the boss.

So how can you get a better balance?
Midgie advises:
• Identify your priorities. Then you should spend an equivalent percentage of time based on the percentage of importance. Work more smartly, not harder, on the right things.
• Schedule time for self. Ensure there is some, putting it in the diary if you need to, for you to do what fuels you up. Make sure it’s something that makes you feel great and do it on a regular basis.
• Slow down. Give yourself some breathing room between meetings and appointments so that you are not rushing around. Life is too short, so don’t let it pass you by in a blur.
• Determine your own standards. Live by your own, rather than someone else’s and meet your own expectations of yourself. Let go of being a perfectionist or super-person and learn to compromise where appropriate.
• Let go of the small stuff. Identify the things which you have no control over and stop worrying about them, even though that’s easier said than done! Try to simply do your best, say what you have to say and then let it go.
• Be flexible. Forgive yourself when all the things you wanted to get done don’t get done. Learn to adjust your goals and appreciate that you have many demands on your time and energy.

Stress-proof your lifestyle.
‘People tend not to eat so well during times of stress, yet nutrient deficiency in itself puts stress on the body,’ says Dr Hannah Theobald from the British Nutrition Foundation. ‘Stick to regular meal times even if you don’t feel hungry, as skipping meals often leads to bingeing on high-fat or high-sugar foods later. And cut down on caffeine, cigarettes and alcohol which can provide all-too-short highs and add to stress. Drinking plenty of water is also a good idea, as studies show that just 2% dehydration affects performance and concentration.’

If preparing wholesome meals is just one more task which you don’t have time for, all major supermarkets now offer regular delivery to your home at reasonable prices, leaving you with no excuses and all you need to eat well every week. Make sure oily fish such as salmon or mackerel are on the list as they are rich in the omega-3 fatty acid, DHA, believed to protect against stress. It’s also found in fish oil supplements, omega-3 enriched eggs and some algae supplements.

A good-quality vitamin and mineral supplement will also ensure you don’t miss out. Magnesium and zinc are depleted in times of stress, while B-complex vitamins help maintain the nervous system and prevent depression and irritability. A study conducted at the University of Alabama suggests that vitamin C reduces the production of stress hormones, which can suppress the immune system, and co-enzyme Q10 balances energy levels.

Meanwhile, get moving. Exercise releases the body’s ‘feel good’ hormones called endorphins into the blood stream. If a sweaty gym workout is too much to face after a tough day, try something with a more gentle ‘mind-body’ focus such as t’ai-chi, yoga or pilates. You could also use a life coach to help you to identify and deal with the root causes of stress and make sure you also notice the positive things that are happening in your life.

Are you stressed?

When does stimulating and challenging become stressful and damaging?
• Physically: deep fatigue, impaired sleep or difficulty waking; poor appetite, increase in minor infections, indigestion and bowel upsets; aggravation of chronic conditions like eczema, increased reliance on alcohol or cigarettes to keep you going.
• Emotionally: crying and out-of-character outbursts; aggressive behaviour, over-reaction to problems, sudden mood changes and irritability; criticism of others; relationship problems including marital, sexual or family difficulties.
• At work: an inability to concentrate, loss of enthusiasm, declining or inconsistent performance, failing to take annual leave; reluctance to offer support, arriving late and leaving early; extended lunches and absenteeism; poor relationship with other employees.

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