Stress , the big killer
If you called in sick this morning because you're stressed out by work, you're one of a growing band.
Stress is now the second most common cause of having time off work after disorders such as back pain, according to the Health and Safety Executive.
In fact, self-reported work-related stress, depression or anxiety account for nearly 14 million reported lost working days each year in Britain.
It's not surprising stress makes us feel ill, because it affects every organ in the body, putting us on red alert.
Stress is a primitive response to pressure - the trouble is, stress is designed to give us energy to fight off or flee from a wild animal or human enemies rather than dealing with modern tensions such as meeting sales targets or managing difficult bosses or customers.
What happens to the body
Pupils dilate so we can see clearly, blood vessels in the skin and internal organs constrict so there's more blood for the muscles and the heart starts to pound, priming the body for action.
Breathing rate climbs so there's enough oxygen for muscles to work efficiently, blood pressure rises to keep fighting or running muscles well supplied with blood, and blood sugar climbs to provide energy.
Studies show that efficiency and productivity soar with moderate stress in the short term. The problem comes when stress goes on for too long. The body begins to buckle, showing signs of many physical and mental illnesses and work and your natural performance starts to plummet.
5 stress busters
(1) Close your eyes and conjure up your favourite feel-good memory - your first kiss, when your baby was born, or when your team scored a championship-winning goal, for example.
(2) Have a love-in. Sex is a great tension reliever as it gets rid of stress hormones and releases other brain chemicals called endorphins, which make you feel great, plus oxytocin which helps you feel relaxed.
(3) Laugh out loud - having a good chuckle also releases endorphins, plus it boosts your immune system.
(4) Slow your breathing - breathing naturally speeds up when you're stressed, so slowing it down will help to calm you. Take in a slow breath through your nose, count to five, then release again at the same speed. The more you practise, the easier it gets to breathe slowly when you're under pressure.
(5) Put your iPod on - some studies suggest music can help lower blood pressure.
Win the stress game
Certain conditions may be stress-related, such as skin conditions such as eczema; migraine and tension headaches, and digestive problems like irritable bowel syndrome.
Some major life-threatening conditions such as high blood pressure, heart disease, asthma and diabetes are also made worse by stress. Arthritis is also made worse.
The hormone cortisol encourages the body to refuel, so you crave fatty food. The fat cells around your tummy are particularly receptive, which is bad news as fat around the middle increases risk of heart disease and diabetes.
People under stress are also more susceptible to infections, particularly viruses, as stress weakens the immune system.
Some stress-related problems are specific to women - including premenstrual syndrome, growth of unwanted hair and hormonal disturbances leading to problems ovulating and difficulty conceiving.
Nip it in the bud
Work Out The Root Cause - Is it because you're trying to do a job you're not adequately trained for or because you're simply trying to do too much? Maybe it's the stress of juggling a full-time job with all the housework, shopping, cooking and looking after the kids.
No one can do everything, so decide what tasks you can delegate to older kids or your partner. Or if you think your workload is unrealistic, have a word with your boss about how it can be eased.
Get Organised - Give each task a priority label (high, medium or low) and concentrate on getting the most important things done first. Say no to unrealistic commitments.
Stay Active - You may feel like curling up on the sofa after a busy day but doing exercise is a better idea. It releases endorphins and other de-stressing hormones. Try taking a regular brisk walk - just 10 minutes will help clear your mind.
Sleep Well - Stress often causes sleep disruption, which adds to the problem. So avoid over stimulating your mind with computer use and mobile phone conversations late at night, and wind down before bed with a relaxing bath and a caffeine-free milky drink.
Eat to beat it
Baked Potato - Eating foods containing starchy carbs produces a brain chemical called serotonin, which makes you feel calm and relaxed.
Spinach - Dark green, leafy vegetables contain calcium and magnesium, which help to relax tense muscles.
Broccoli - It contains folic acid, good for combating stress.
Strawberries - They're packed with vitamin C, which becomes depleted when you're stressed.
Mackerel - Oily fish contain omega-3 fatty acids which help protect the brain.

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help me live again: Throughout the day, when we experience stress, our bodies automatically react in ways that prepare us to fight or run . In some cases of extreme danger, this physical response is helpful. However, a prolonged state of such agitation or stress can cause physical damage to every part of the body. Meditation affects the body in exactly the opposite ways that stress does, restoring the body to a calm state, helping the body to repair itself, and preventing new damage due to the physical effects of stress.
Meditation's Effects on the Body: When practicing meditation, your heart rate and breathing slow down, your blood pressure normalizes, you use oxygen more efficiently, and you sweat less. Also, your adrenal glands produce less cortisol, your mind ages at a slower rate, and your immune function improves. Your mind also clears and your creativity increases. People who meditate regularly find it easier to give up life-damaging habits like
smoking, drinking and drugs, all connected
with stress. How Meditation Works:
Meditation involves sitting in a relaxed
position and clearing your mind. You may
focus on a sound, like "ooommm," or on
your own breathing, or on nothing at all.
It’s necessary to have 5-20 distraction-free
minutes to spend. It’s helpful to have silence
and privacy, but more practiced meditators
can do it anywhere. Many practitioners of
meditation attach a spiritual component to it,
but it can also be a secular exercise.Go through our site and find many ways to beat stress.

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