Mom's Job Stress May Spread to Kids

by: Rita Jenkins
Low job satisfaction in working mothers increases the stress levels of their children, but allowing them to spend more time in childcare can help overcome these effects, according to new research published in Developmental Psychobiology.
Children whose mothers found their jobs emotionally exhausting or otherwise less rewarding had higher levels of the stress hormone cortisol than children whose mothers reported more enjoyment from their jobs, researchers found in a study involving more than 50 nursery school children.
Levels of cortisol in the evening were more than double in the children whose mothers experienced less job satisfaction. Placing those children in childcare would help to significantly reduce their stress, the research suggests.
The researchers also found that children from families that were either highly expressive or very reserved exhibited higher than average cortisol levels.
Greater support is needed for working mothers to help improve their job satisfaction and increase the availability of affordable childcare options, says the report.
More Time in Childcare
Dr. Julie Turner-Cobb, a health psychologist and senior lecturer at the University of Bath, Dr. Christina Chryssanthopoulou from the University of Kent and Dr. David Jessop, a neuroimmunologist at the University of Bristol collaborated on the study.
To measure cortisol levels, they took saliva samples in the morning and evening from 56 children aged three to four years old. They also surveyed mothers about their workplace conditions and home life over a six month period.
"Spending more time in childcare makes a big difference to the stress levels in children whose mothers have low job satisfaction," says Dr. Turner-Cobb.
"It can help protect children from the effects of their mother's low job quality and emotional exhaustion. Ensuring that mothers of young children have good support in the workplace is essential for supporting both mothers and their children," she adds.
"Improving the job satisfaction of working mothers means that they are less stressed themselves," says Dr. Jessop, "and extending the availability of affordable and adequate childcare may not only improve the quality of life for the mothers but, in doing so, may improve the long term health of their children."
Healthy Adaptation to Stress
Cortisol is a steroid hormone that regulates blood pressure and cardiovascular function and immune function. It also controls the body's use of proteins, carbohydrates and fats.
Cortisol secretion increases in response to stress, whether physical -- such as illness, trauma, surgery or temperature extremes -- or psychological. It is a normal and essential response without which we would not be able to function in everyday life.
When these levels remain high or become disrupted in some way over a prolonged period of time, however, they may have consequences for health. It is important to promote healthy adaptation to stress in children, and good quality childcare is one way of doing this, say the authors.

Set Yourself Stress-Free

by: Joy Fisher-Sykes
Stress in our personal and professional lives is everchanging and constantly on the rise. Everyday we’reexpected to do more and more with less and less - lessresources, less energy and less time. In order to master theability to manage stress, it’s important to first remove one ofthe biggest obstacles that stands between chaos and calm -SELF. Often we are one of the biggest contributors to thecalamity and chaos we experience in our lives. Stressmanagement is the recognition that life is all about thechoices we make. Starting today, choose to take control andfollow these simple tips to help you lead a stress-lesslifestyle.* Choose To Be Short on Complaints, Long on PraiseFar too often, we are quick as a whip to complain when wefeel we have been wronged, yet we are not as quick tolavish praise. Complaining about every little thing is verystressful and draining. Instead of complaining, why notcontribute. Starting today, make a point to praise thosewho have had a positive impact on your life – from thecashier who didn’t pack your bread on the bottom of thebag, to the mechanic who didn’t scare you into anunnecessary repair, to the neighbor who is willing to babysit on ten minutes notice. Doing so will not only make youfeel good, but will make a difference in a positive way andmake someone else feel great.* Choose To Love The Skin You’re InActress Jamie Lee Curtis, known for her acting talents andphysical beauty, recently took a bold step many of uswould shutter at the thought of – she posed for a magazineminus make-up in a crop top and shorts. She posed for allthe world to see the “real” beauty she is – a confidentwomen who doesn’t define herself by other people’sstandards.Chasing after beauty defined by others (media, family,friends, spouse, co-workers and others) is detrimental toyour peace of mind. Be bold and love the skin you’re inright now – crooked nose, warts, corns, receding hairline,wrinkles, sags, bulges and all. Appreciate your naturalbeauty and love yourself just the way you are.* Choose To Pass On PerfectionThink of how many things don’t get done becausesomeone is waiting for the perfect time, place andcircumstance. Working with perfection as your standard isboth a mental and physical drain. Lose the need to geteverything done “perfect.” Know that it’s far better toaccomplish a task at 85% perfection than to procrastinateand wait for 100% perfection.Remember that a stress-less life is all about choice – what areyou going to choose today?

What is a Body Massage?

by: David Chandler
The holistic application of physical touch to affect the systems of the body-the muscular, skeletal, elimination, digestive, circulatory, respiratory, endocrine, lymphatic, emotional, mental and nervous systems is called Body massage. Body massage is the manipulation of the soft tissues of the body with the hands for healing, therapeutic, pleasurable and relaxing effects. Body massage is the loving touch of the heart expressed through the hands. Professional therapeutic massage originated in China, is an age-old healing art, which can alleviate mental, physical and emotional ailments. Let us study about the healing powers of body massage.STRESSBody massage helps releasing stress and tension in our bodies by increasing oxygen flow and blood circulation in the body. Excessive unresolved tension and stress in our daily lives could cause continuous muscular tension. This type of mental tension or stress diminishes the flow of oxygen and blood to the muscles and organs causing pains and aches, feelings of fatigue, symptomatic heaviness, tightness of muscles and stiffness. This can even increase the chance of strains and injuries. . Tension creates a tendency for a build up of toxins in the body, and reduces the flow of the more subtle energy or life force (Prana or Chi). Muscular stress also deforms the skeletal anatomy, which further compounds present problems and develops new ones.Benefits of Body massage1. Assists weight loss 2. Improves and increases blood circulation and the flow of tissue fluid (lymph)3. Nourishes the skin (with the right oils) 4. Soothes and relaxes nerves 5. Assists in removal of deposits of tissue6. Releases emotional and mental tension7. Creates a feeling of well-being 8. Gives pleasureIf you have any illness it is always advisable to inform a doctor before you go for a body massage.

Beating the Freshman 15

by: Paul Buckley
Copyright 2005 Ardmore Internet Marketing, Inc.It's a fairly accepted 'fact' among college age women that they will gain weight their first year away from home. It's so well accepted, in fact, that nearly anyone will know immediately what you mean when you refer to the 'Freshman 15'. The research doesn't quite bear it out, though. One study conducted 15 years ago found that incoming freshman did gain weight at higher rates than their peers who did not attend college, but the average weight gain for the stressful freshman year was 7 pounds, less than half the mythical 15 pounds they'd been told to expect. Even more encouraging is that a more recent study of college weight gain monitored the weight and body fat of freshman women. More than half the students put on weight, but for most it was less than five pounds. One third of the students lost weight. Interestingly, those students who most worried about gaining weight believed that they had gained weight even when the scales showed that they hadn't. If you're concerned about gaining weight in that first year away from home, here are some concrete suggestions that can help you avoid the dreaded Freshman 15. Adopt a Healthy Attitude Toward Food.Researchers place part of the blame for the Freshman 15 on the tendency to turn to food for comfort. In an unfamiliar setting, with new stresses and new worries, students may turn to the familiar foods that make them feel good to help them get through. Train yourself to eat when hungry - and deal with stress through other means. De-stress.The corollary to the statement above is that the less you allow changes and worries to affect you, the less stress you'll have to deal with. One of the best ways to stress-proof your body is by eating a healthy diet. Regular exercise and making sure you get enough sleep play a big part, too. When you're body is well-nourished and well-rested, you'll find it much easier to deal with stress without resorting to major snacking. Watch out for the parties.Away from parental supervision for the first time, many college age students give in to the urge to party. Try to keep in mind that beer, even light beer, has 100 calories per every 12 ounces that you drink. You're also a whole lot more likely to snack on high fat junk food like chips when you're drinking. As for other drugs - there are all sorts of reasons not to smoke. Add the fact that it's fattening to the list. Exercise.Take advantage of the gym facilities and any student privileges you might have by getting regular workouts. Swimming, tennis, aerobics - any sport that you play, any activity that you do will both burn calories, and help reduce the stress of your first year at school. Socialize.Find a group of friends and be a part of it. The more you feel like you belong, the less you'll be missing home, and the less you'll be snacking to make up for it. The Freshman 15 isn't inevitable. Just remember to eat healthy, exercise, sleep well and have fun. The weight loss will take care of itself.

5 Top Tips To Boost Your Spirits

by: Christopher Green
Copyright 2005 Christopher GreenIf you’re feeling like everything is getting on top of you, or you’re finding it difficult to cope or function, or you’re feeling down in the dumps, then try these 5 easy-to-do tips to relieve tension and stress and boost your spirits:1. Take a relaxing bath. Add music, candles and a glass of your favourite drink: beer, tea, hot chocolate, wine or even champagne. Close the door and forget about everything else for an hour or so. This helps to increase levels of calmness and the calmer we feel, the less likely we are to get stressed out or depressed.2. Comedy night: get in your favourite nibbles: chips, tortillas, salsa, crackers, cheese, pizza, chocolate, cookies, ice cream etc. Crack open a bottle of wine or pour yourself a beer or two and spend a full evening watching your favourite funny films or comedians. Laughter raises our spirits and is a great antidote to the stresses and trials of modern living.3. Get out of the firing line: Take off for some peace and quiet for a day or better still a weekend or a week. Take a journal, relax and gather your thoughts. When we’re under pressure or struggling to cope with a major situation or event in life, seeing solutions to our problems can be really difficult. Distance from problems can bring clarity and relieve tension. I love going to the coast when I feel like this and it always, without fail, helps me to calm down and find solutions. I don’t know why but there’s something really soothing about being near the ocean. Being near water, come to think of it.4. Increase calmness and feel great by indulging in massage. Share a massage with your partner – create a relaxing atmosphere by softening the lights and have oils and towels to hand. Lavender oil is particularly relaxing. Or, treat yourself to a massage from a professional masseur or masseuse. For a really invigorating massage, visit a Turkish baths if you’re fortunate enough to have one nearby. Massage is very relaxing and increases intimacy between lovers. It’s one huge stress buster as well but be warned, it’s addictive! Not a bad thing to be addicted to though, and it will do you no end of good.5. Spend a week without watching any television. Television can fill your mind with negativity, bombard you with image manipulation via commercials and give you a distorted view of reality by showing you everything that’s bad about the world. Famines, disasters, murders, violence, war – the list is endless – and news programmes and soap operas are full of such events. So give your mind a break from this assault on your senses. Abandon the television for a week and do something more rewarding instead: Read a book, listen to music, socialize, workout, go for a walk or try your hand at something new. If you need to hear the news, listen to a radio news bulletin once a day. But try and avoid them for one week, replace them with something more life enhancing and see how you feel.The above ideas are very simple to implement but they are also very effective in helping to relieve stress and tension. Give them a try and watch your mood levels rise!Until next time.

Discover the Hidden Power of Self Motivation

by: Emily Clark
Many studies have been done to research the effects of motivation and mental health. As the implications of helping those with negative self-esteem, depression and anxiety are immense this is certainly an area of research that deserves a great deal of attention. Psychology Online reports on a study investigating the differences between INTERNAL and EXTERNAL MOTIVATION. The report states that "Although our society is largely extrinsically-motivated by external rewards such as money, fame and power, research has indicated those who are intrinsically-motivated by inner desires for creativity, fulfillment and inner satisfaction are psychologically healthier and happier." How can this help you? The study of health psychology seeks to understand how our ability to cope with stress can help us to prevent illness and promote health. Some of these coping mechanisms are naturally inborn but may be taught to those who lack them. Motivation is one of the tools that researchers are trying to use as a combatant of negative stress reactions. Motivation is something that we use every day. It's what enables us to survive - to get food because we're hungry, to go to work to pay the bills or to educate ourselves in order to pursue a higher goal in life. How we respond to life's demands can affect our overall health. How are you classified? The same report on Psychology Online identified those who respond to life with negativity or anxiety as most likely to deal with the physical affects of anger, guilt, nervousness, frustration and fear. These emotions can cause hypertension and high blood pressure which can lead to heart attack or stroke. Other complications include ulcers, arthritis, asthma and kidney disease. Some therapists suggest that by using positive self-talk and trying to restructure the WAY we look at events can offset the physical and mental effects of dealing with negative or stressful events in life. Interestingly, people who tend to focus on themselves as the controller of their fate - in fact 'self-motivated' - are more likely to feel a sense of control when stressors affect them. Instead of blaming something or someone else they have the motivation to deal with a problem and look for a reasonable solution. This positive behavior helps them to achieve goals and find personal contentment. Therapists try to teach patients how to emulate this positive reaction to stress and use their motivation as a source of empowerment. Learning to manage stress and using motivation to set goals, work through a problem or fix it can in turn promote better mental and physical health. The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

10 Ways to Reduce Commuting Stress

by: Rachelle Arlin Credo
Do you get out of your car with a queasy stomach, a headache and your blood pressure registering through the roof? If you do, that energy vulture called stress may have sent your pulse skyrocketing. In a study conducted at the University of California at Irvine, researchers found that the stress of commuting takes a major toll on health. According to the study, it has direct physiological effects of raising blood pressure and releasing stress hormones into the body. Not only that, long commutes (more than 18 miles one way) may also increase the likelihood of having a heart attack due to exposure to high levels of air pollutants, which appears to be a risk factor for heart disease.Although there is no antidote to stressful commuting, there are lots of ways to shoo off the energy vulture. Here's how to thrive while you drive.1. Prepare in advanceOne of the best ways to lessen the strain of road rage is to prepare everything the night before. Clothes, documents, attache cases, and even packed lunches should be set the day before to avoid the morning rush. With everything champing at the bit, you'd save plenty of time to do your morning routines, devour a good breakfast and enjoy special moments with the family. Best of all, you can dash out the highway free of traffic congestion.2. Sleep well and wake up earlyA good night's sleep rejuvenates the body. Make it a habit to have enough sleep and to rise early. If you are already stressed out the day before, an incomplete repose takes over cumulative stress effects into your life at work and at home. Your frustration levels at work eventually rises, your brainpower falters, and your mood at home sours. You have no energy left for enjoying life.3. Juggle your work hoursWhy pack the freeways with all the other "9-to-5"ers when you can try a ten-to-six or an eight-to-four shift? Depending on your company's work policy, try to check out other shifts that fit your lifestyle. Choose one that would help you get rid of energy-depleting stress and allow you to lighten your highway woes. 4. Share your rideIt may be a hassle to coordinate your arrival and departure with another person or two, but carpooling is worth it. Studies show that ridesharing lowers commuter stress significantly. With carpooling, there is less air and noise pollution, less traffic congestion, and you can relax more while someone else does the driving. 5. "Cocoon" in your carInstead of getting worked up when traffic is at a standstill, utilize your time wisely. Listen to the radio or pop in some music tapes to take your mind off the stop-and-go driving and traffic tie-ups. If you like to read but just can't have time to flip pages of a book, check out books on cassette. Many libraries have full-length books on tape as well as abridged versions. You can even learn a new language or do some car exercises like shoulder rolls, neck extensions and tummy tucks to help you stay awake and relax. 6. Pillow your back and squirmWhen you're standing, the lumbar area of your spine (the lower portion) normally curves inward, toward your abdomen. However, when you're sitting, it tends to slump outward squeezing your spinal disks and putting stress on them. According to back expert Malcolm Pope, Ph.D.,director of the Iowa Spine Research Center at the University of Iowa, it helps to support your back by tucking a rolled towel or a pillow in that lumbar section. In cases of longer drives, since sitting in one position for longer than 15 minutes gradually stiffens you even with a back pillow, make necessary adjustments for a comfy ride. For instance, you can try putting most of your weight on one buttock and then the other. Then, shift the position of your seat or your buttocks slightly. You may even try sliding down in your seat and sit up again for fun. 7. Work out after workSince the evening rush is worse than the morning rush because of the compounded fatigue from the workday, it is best to wait out the traffic. Work out at a gym near your office or take meditation classes to relieve your stress. If you plan to go to dinner, see a movie or go shopping, try to do these things near work, delaying your departure enough to miss the maddening rush. 8. Give yourself a breakIt may be a good idea to give yourself some day off from work. Many companies today offer compressed working hours or longer working days to give way to work-free days for you to unwind. 9. Move your officeIf your job is a long drive ahead everyday, inquire at work if the company would allow you to work at home some days of the week or if you can work near your place. An alternative work schedule would make you feel less tense and in control thereby reducing stress. 10. Occasionaly change your routineAn occasional change of commuting habits may be advisable too. Try walking or bicycling sometimes for a change. There's nothing like a good walk to ease tension especially when it means you don't have to get in your car and fight rush hour traffic.By lessening the stress of getting to work, you are conserving enormous amounts of energy that may be lost over stressful commuting. It doesn't only leave you a lot more energy to do your job and become more productive but it also makes you feel good and gives you a good reason to always start your day right.

Quiet Time

by: Mike Stanton-Rich
Do you remember what it was like when the three year old was screaming bloody murder, the TV was blaring Barney songs at levels that could break glass, and you were hanging by your last thread of sanity? (Parents of teenagers say the same thing happens in their household now, except it is another cartoon character called “50 Cent”)When the levels of stress got so bad, we would declare that it was quiet time. For fifteen or twenty minutes, Barney was switched off, we moved to our inside voices, and we played quietly with books and toys. There was a brief respite from the noise and confusion, and for a moment everything was good, peaceful. It made a difference in our day. We even looked forward to the next quiet time.Consider incorporating quiet time into your stressful day at the office. Life there doesn’t have to be chaotic and bustling with activity. You can take control of your day by declaring quiet time at work. Here are some suggestions that are actually practiced by people who know stress all too well:Turn off all electronic goods for 15-20 minutes- You will not miss your emails, people will call back, and you will feel better having the break from electronic pressures.Get out of the office for 15-20 minutes; take a brisk walk without a cell phone or iPod- A little exercise is always good for you. The mental benefits will far outweigh the physical.Sit comfortably, close your eyes and breathe deeply for 15 minutes- Deep breathing helps relieve all kinds of stress, reduces blood pressure, and is great for relaxation. A relaxed body can calm a racing mind.Carry a book that has nothing to do with job or career with you to work. Take quiet time and enjoy some fiction (or cartoons)- Japanese businessmen are notorious for carrying around manga (cartoon books). One of the reasons that the Japanese work day is so long is that they spend time managing the stress of the day.Take your lunch to a park or a quiet place away from colleagues and co-workers--enjoy the quiet- Eat lunch with your colleagues, and work never ends. If you are in need of a break, spend lunchtime alone. You will be more ready to tackle the afternoon, your head will be clearer, and you might just eat healthier.Remember how great it was when the three year old collapsed for a nap after instituting quiet time? Here is a last suggestion for quiet time at the office:Set an alarm (you may be surprised that you can fall off to sleep easier than you expected).

How To Stress Less and Smile More

by: Lisa Branigan
Stress has become an epidemic in our modern society with more than two-thirds of visits to doctors’ surgeries being for stress-related illnesses. While a certain amount of stress is needed to motivate individuals into action, prolonged stress can have a huge impact on overall health. Stress has been linked to headaches, backaches, insomnia, anger, cramps, elevated blood pressure, chronic fatigue syndrome, fibromyalgia and lowered resistance to infection. For women, stress is a key factor in hormonal imbalances resulting in menstrual irregularities, PMS, fibroids, endometriosis and fertility problems. Stress can also be a factor in the development of almost all disease states including cancer and heart disease; the leading cause of death in Australian women.More often than not stress is a result of letting our life get out of balance. This happens by putting all our energy into only one or two areas of our life (usually work) and ignoring the rest. We overload our plate of life that high, things begin to drop off and these are usually the things that are important to us like time for our own interests and time we spend with our family. We take on too much, over promise, don’t delegate and push our own wants and needs into the background.So what can you do? How can you restore your balance so as to stress less and smile more? Step One: Practice extreme self-careMost people suffering stress have become quite good at practising extreme self-neglect! They don’t eat well, rarely exercise or take timeout and probably can’t remember the last time they had a holiday. The first thing that needs to be done is to become ‘extreme’ about your self-care. I’m not talking about jumping of cliffs or skydiving (unless this is what you consider timeout) but I am talking about the principle of extreme, that of taking your self-care to new heights, above and beyond ‘your’ normal limit. When we truly care for our own needs first, we build a reserve of energy and resources that enables us to sustain extreme self-care in our own life with enough left over to care for others.A great place to start is by creating ten delightful daily habits. These habits include all the things that bring us enjoyment and delight. What are some daily habits that we could perform? Here are some suggestions.• Stretch for 2 minutes.• Laugh for 5 minutes• Floss your teeth• Read to your children• Hug a loved one• Go for a 10 minute walk in the park• Listen to your favourite song• Write in a journal• Eat 3 fruit and 5 veg• Read a chapter of your favourite book• Drink 2 litres of water• Going to bed earlyThe key to benefiting from your daily habits and practising extreme self-care is to do just that, make them “daily” habits. Start with one of your habits and commit to practicing it for seven days then add another habit and practice them both for another seven days. Continue this way until you are practicing all ten items on your list daily.Step Two: Eliminate your tolerations. Tolerations are things you are putting up with that drain you physically, mentally, emotionally or spiritually. They include things like crossed boundaries, unfinished business or projects, others bad behaviour, frustrations, unwanted commitments as well as things like clutter, mess, broken items, being over weight, weeds in the garden, debt and so on. Start by making a list of 5 things that are driving you nuts about your job, life, health, home etc and then devise a plan to get rid of the first thing on your list this week. Notice how this makes you feel, how it lifts a weight off your shoulders. Now think about how much better you will feel when you get rid of the other 4 things on your list!! When you’ve completed your list, start a new one and keep working until you have zero tolerations in your life.Step Three: Get your needs met!We all have personal needs that when met make us feel satisfied and complete. Unmet needs cause us to become upset, angry, stressed and depressed. The key to satisfying our personal needs is to identify them. Identify needs that feel true, not ones that look good or are superficial. You need to be careful that what you consider to be a need (e.g. to be loved) is not covering a true need (self-esteem). Ideas of personal needs are:• Calmness• Freedom• Be listened to• Independence• Feel valued• Stability• Respect• A life purpose• Satisfying work• Honesty• Loyalty• Be busy• Security• Be loved• Balance• Responsibility• A career• Children You may need to tell others what your needs are and learn to ask for support.Step Four: Smile often and laugh more!Scientists have found that laughter stimulates the release of beneficial brain neurotransmitters and hormones, which can reduce stress, improve our immune system and give us a general sense of wellbeing. Some doctors are using laughter therapy to replace anti-depressants and to reduce the use of painkillers. According to researchers faking laughter will also produce the same health and wellbeing results as real laughter. Do you need to improve your ability to laugh more?Well here are some tips from Family Scientist, Herbert G. Lingren to help all of you, who are humour impaired, to add laughter and humour to your everyday life.1. Hang around funny friends, or better yet, marry a funny partner. 2. Start looking for the absurd, silly, incongruous activities that go on around you each day. 3. Take a 5-10 minute humour break each day. Read jokes, add to a humour notebook, and listen to a funny tape. 4. Rent a comedy video, go to a funny movie, and watch humorous programs on television. 5. If you hear a joke you really like, write it down, or tell it to someone else to help you remember it.Step Five: Set GoalsWithout goals we have no direction in life. We are lost! When we are lost we get stressed and overwhelmed. Goals are a tool we can use to have what we want and need in our personal and professional life. When you set a goal, it tells your subconscious mind what is important to you and to be on the lookout for things, people, opportunities or situations that will enable you to move towards your goal. Goals help us navigate our life with greater ease and reaching goals can make our life more fulfilling and happier. One way to find out what your real goals are is to write a list of 100 things you’d like to accomplish before you die and then start working on your list today!Step Six: Create a supportive environmentOur surroundings can be supportive and give us energy or drag us down and leave us stressed and tired. Surrounding ourself with inspiring, fun, positive things and people can energize us and add joy to our life. We need good support structures to effortlessly flow through life and remain balanced. We can break our life support structures into five basic categories: 1. People-family, friends, life coach, accountant, doctor, housekeeper etc.2. Places-your office, desk, car, home3. Things-your phone, computer, home decor4. Processes-filing system, record keeping, time management program, 5. Inner Environment- your outlook on life, self-esteem level, thought processesExamine the above five categories and look at who or what you use to support you in each area. Are you truly being supported? What do you need to change to feel more supported in all areas of your life? Start making the easiest changes first.Just as it can take to time end up stressed, overwhelmed and out of balance, it also takes time to make positive changes in your life. Sometimes trying to implement change (even for the better) can itself cause stress and prevent a person remaining motivated. Work on one step at a time until you master that step in your life and then move on to the next area you need to change. If you can’t do it on your own get support from a counsellor, doctor, naturopath, friend, peer or life coach who specializes in stress issues.Above all remember the benefits you will feel when you’ve mastered the steps to stress less and smile more!

10 Unusual Ways to Reduce Stress

by: Dr. Nancy Olthoff
You may think some of the ideas below are pretty far out and perhaps downright Weird... But that's okay. These are ways Real people have used to cope with Stress.Here's the thing...just read through these and choose one or two and see how they work for you. You know what they say. Different strokes for different folks. So just pick a couple to start with, and see how they help you. They're not in any particular order. Simply read through the list. See what "jumps out" at you. Don't try to do too many at once. (You may stress yourself out even more.)1. Hide a Toy in Your Pocket What? How will that help you say?It will remind you each time you stick your hand in your pocket, not to take life too seriously.Remember how you felt when you were a child and life was carefree? Grab on to that feeling each time your fingers touch that toy. 2. Schedule Your WorryIf you have stress that comes from worrying, do this: When you start to worry, tell yourself you're not going to worry about it now, that you've set a time to worry. Say, each day between 7 and 7:30 pm, you've scheduled as Worry Time.When it's 7, then sit down. Better yet ---- Pace the floor! Then WORRY!Really get into it! Worry BIG! Catastrophize! Awfulize! (I don't think that's a word, but you get the picture.)Worry like you've never worried before! You'll feel really odd doing this, but go at it.I know it sounds crazy, but trust me. I've recommended people do this and it helped them. No kidding! 3. Do Something Silly :0)Eat Twinkies for breakfast or something.I know, Twinkies are junk food, but break your routine once in a while. It's good for you.4. Curl Your ToesHuh? Yes, tighten your toes for 15" as tightly as you can, then relax. Do this with all muscle groups up through your body. All the way up. Finish with wrinkling up your face. It works.5. Grab Your Pillow and Beat the Heck out of the Bed (If you've got a feather pillow, be sure to check for holes first!) Beating on the bed is good for releasing stress that comes from anger. I knew a lady who actually put a punching bag in her basement just for getting out her anger!She swore by it.6. Don't Answer the Phone/Door/Cell Phone/ Pager...(Say, Does anybody out there still have a pager?)Sometimes you don't feel like talking to anyone, right?Give yourself a break and don't. 7. Nuts -- Eat Nuts!Good for "anger stress" to crunch on something.Go ahead. Take out all your aggression on the Nuts. They won't mind!You could eat crunchy raw veggies, but the nuts are better.8. Get good at Procrastinating Egad! Heresy? Sometimes it's the very best thing you can do for yourself.Ask yourself, "Will something Awful happen if I put this off til later, to cut myself some slack?" If you answer No, then put it off, as long as possible.9. Act Like a 2 Year OldThey're Real Good at saying No, aren't they?You gotta take care of yourself.If you don't, who will?Say No more often to the demands others want to heap on you. 10. Act Like an 84 Year Old Now wait a minute!You just told me to act like a 2 year old.Now you're saying act like an 84 year old?What's up with that?Well, here's it is.When you're in stressful situation, ask yourself..."How would my 84 year old future self handle this or say about this?"See what wisdom surfaces from within you. So there you have it, the 10 unusual stress tips.I sincerely hope these ideas will be helpful to you. To Your Health,Dr. Nancy Olthoff

A Simple Tip For When You're Stressed

by: Jane Thurnell-Read
This is a fantastic tip from Touch For Health to help you when you're stressed, angry, anxious or upset. Try holding your frontal eminences. These are bumps on your forehead that many people hold instinctively when they're upset.For those of you who don't do this naturally, let me help you locate them. Feel up from the middle of your eyebrows going towards your hairline. Your forehead comes outwards before it curves back in towards the hairline. Hold your forehead at the points where it is furthest out - about 3cms (1.25 inches) above the middle of each eyebrow.While you hold these points think about the stressful event. It can be something that has already happened, something that is about to happen, or something you fear may never happen! Gradually you should find that the stress lessens.You can use it for small things, but you can also use it for more traumatic events too. If the thoughts/images are too overwhelming initially, imagine you are watching it on a TV - you can always switch it off if becomes too stressful - you're the one in charge. You can watch it in black and white if that feels easier too. Use it to defuse anything that you feel anxious, stressed, angry or fearful about.You may want to do it several times covering different aspects of the problem. You can do them one after the other, or at different times, whichever feels best for you.As you hold the points and think about/imagine the event, you will probably start to feel calmer - you may even find that you start to feel a little bored thinking about this scenario that previously stressed or angered you so much.Why does it work?These particular points on the forehead, known as frontal eminences, are reflex points with connections to the central meridian (involved with the brain), the stomach meridian (and your stomach often churns when you're anxious or angry), and the bladder meridian (trips to the loo/bathroom are often necessary when we're apprehensive).I recently explained this self-help technique to a business colleague - a keen mountain biker who'd had a serious bike accident at 30 miles an hour and had broken his skull and collar bone. His bones had mended, but he was now sometimes fearful of the sport he loved.This is what he wrote to me later:"I don't know how to thank you enough for the technique you described to me over the phone the other day, it helped me enormously!"The following week he sent me this message:"Your tip worked once again last night - went out (in the pitch black with my Light&Motion 'daylighter' light) and did some serious single-tracking and downhilling!!! I never thought I'd be doing that again - ever! Thank you so much!!!!!!!!!!!!!!! It was brilliant!!!!!!!"It may be hard to believe that something this simple could be effective in removing anxiety and stress, but try it and see.

A Guide to Female Hair Loss

by: Josh Riverside
Hair loss usually occurs because of hormonal factors. As a consequence, biological events like puberty, pregnancy and menopause that effect female hormone levels can also cause female hair loss. In the case of pregnancy, hair loss is simply a consequence of the stress the body undergoes during labor and should stop approximately 6 months after birth. Discontinuation of taking birth control pills can also cause temporary female hair loss.The most common type of female hair loss is androgenetic alopecia or female-pattern baldness. This type of hair loss is associated with hair thinning predominantly over the sides and top of the head. Female hair loss affects about one-third of all susceptible women and usually onsets after menopause although it can begin earlier. Other causes of female hair loss include dieting. Rapid weight loss over a short period of time promotes hair loss and some supplements such as excessive vitamin A also contribute to hair loss. Physical and emotional stress can cause hair loss but this usually only occurs when the trauma is excessive and of a long duration. Everyday stress does not promote hair loss. Some common myths related to female hair loss are that frequent washing and shampooing, and wearing of wigs and hats all cause hair loss. In addition, rumors abound that permanents, coloring, and other cosmetic treatments can cause permanent hair loss. Other myths are that brushing your hair everyday will create healthier hair, that shaving your head will cause hair to grow back thicker, and that stress causes permanent hair loss. Finally, other myths are that there is a cure for female-pattern baldness and that dandruff causes permanent hair loss.These are just a few common myths associated with female hair loss. If you experience excessive hair loss, you should see a licensed dermatologist for a thorough diagnosis and treatment options.

The Social Web of Stress - Simple Solutions

by: Bill Douglas
Copyright 2005 Bill DouglasCould simple stress reducing solutions be the answers to our myriad modern problems?Urban sprawl and suburban flight are causing massive traffic jams on freeways nationwide, as individuals are working longer and longer hours. The invisible effect is a nation buckling under accumulating stress that affects parents, children, and society in budget busting and heart wrenching ways.70% of all illness is due to unmanaged stress according to the National Institute of Mental Health (US). Longer work hours and thickening traffic are part of the problem, but it goes deeper. Family stresses are piled onto this work/traffic stress. Children are often left on their own between 3 PM and 7 PM, after they get out of school and while their parents are working or fighting traffic. Tragically, and not coincidentally, this is when most crime is committed.Our national crime costs are near $500 billion per year, while our health care costs are $1 trillion per year. Our system's buckling from trying to repair damage that is already done to our bodies, our children, and our society, through backend spending on health problems and prison/court/enforcement costs. How can we deal with the front end, before these problems occur?What if we went to the root of these stress related problems. Many children turn to the drugs and alcohol, which is behind most youth crime, for "stress management." Their lives are increasingly stressful in a rapidly changing world, and their parents are unavailable, battling their own stress issues and the lives that cause them. So, how could we affect the root problem, or stress? Government can play a powerful role in affecting this deteriorating situation, by affecting the direction of our economic development.Tens of millions of Americans could begin working several days a week at home, telecommuting via the Internet. The technology is there, yet companies and employees do not utilize it. Government could provide tax incentives to companies to establish telecommuting days for employees. Dollars would be saved immediately on traffic costs, road wear, and emergency care as millions are taken off the hi ways daily. Air would immediately become cleaner, reducing the alarming increase in asthma problems nationwide. But, the most important benefit would be a national sigh of relief as parents and children can relax more around the demands of job and family. A parent who works 8 hours from home, rather than fighting an hour or two of freeway traffic, working 8 hours, and then fighting the same traffic to get home too late to truly relax, brings an entirely different parent home to the children. This may help a parent be one who has time to "be there" to help with the challenges of life our children face.This would not only affect telecommuting parents, but others who must drive or bus to work will find the roadways much clearer and less polluted, leaving them healthier and less stressed when they get home much earlier than before. However, the other issue affecting all is the one of hours worked. Too many Americans are skipping breaks, and working way past the 8 hour work day that our ancestors sometimes fought and died for. Breaks and 8 hour work days were not fought for because our forefathers and mothers had nothing better to do. They were established because this limitation of work to find balance in life is "essential" to our quality of life. Again, when most crime is committed between the time school lets out and the time parents get home and we are building and filling prisons faster than ever before in our history, it is time to "take a deep breath." It is time to reevaluate how we are living.We must decide whether human beings should be squeezed into a matrix that does not nurture us or our children, or whether we use the emerging technology to redefine our lives to flow around us like a soothing healing balm. We are entering an age of technological miracles that can provide an extraordinary quality of life -- if we choose to use these tools for that. However, right now the opposite is occurring, as stress overwhelms us and 70% of illness and the six leading causes of death are the result of stress. With the dawn of the information/computer age the average worker is many times more productive than their counterparts decades ago, yet we are working longer hours for little more money. How do we change this? First of all by lifting our heads up to see beyond "what is" -- to see what "could be."There is an extraordinary book called Flatland. The main character is a one-dimensional worm who crawls through a groove seeing only the butt of the one-dimensional worm in front of him. This is his world. But, then one day he suddenly on impulse turns to the side, and finds a whole new two dimensional world expanding outward, left, right, front and back. This blows his mind and he goes wild and discovers that he can "lift up" off the two dimensional plane his expanded world had become into a "three-dimensional" reality. He can look DOWN, and look UP, and see LEFT, and RIGHT, and a whole new world expands all around him. But, when he goes back to his one-dimensional world, his peers think he's gone crazy dreaming up these ridiculous possibilities of an "expanded world."Our society is at a point with the level of technological development to lift up from "the way we are doing things." We can literally redefine our society to fit human needs. A compassionate economy can unfold within, throughout and all about us, until we see crime and health care costs whither, and surpluses growing, effortlessly and simply by learning to live in ways that "feel good."

Discover Yoga's Healing Power

by: Gavin Dye
There are several medical conditions that can be improved by practicing yoga. It can be used to lessen the negative effects of infertility, lung disease, Parkinson's disease, multiple sclerosis, insomnia, cancer, high blood pressure, and joint pain. The beneficial effects of yoga practices are well recognized not only by the yoga community but also by medical doctors.One of the main elements that lead to an illness is stress. Being responsible for a huge number of sicknesses, this item, which we develop in our minds, can be reduced through a good usage of yoga techniques. Here are just some of the problems that are related to an over active stress response: depression, anxiety, obsessive-compulsive disorder, some types of diabetes mellitus, cardio-vascular disease, several autoimmune diseases, irritable bowel syndrome, colitis, reproductive problems, and an aggravated suppression of the immune system.The response of the sympathetic nervous system can trigger stress in our metabolism. The reaction to various outside stimuli is also known as the “fight or flight” response – the mind and body, faced with an endangering or disturbing element, prepare for one of the two options. Physically, this is manifested through an instantaneous heart rate increase, together with a high ascent of blood pressure. Breathing gets shallow and the muscles tense in anticipation to the following action. Internally, this response reduces the blood flow to internal organs and processes that are not essential in that particular moment (such as digestion and elimination) are shut down. This state of increased awareness and readiness is beneficial on a short term, preparing our body to react to the outside interventions and stimuli. Both in a “fight” and in a “flight” situation, the body is physically and mentally prepared to act. The problem arises when long-term exposure to similar stress takes place. This “fight or flight” response is only meant to help on short periods of time – the longer it is activated the less resources will the body have to function normally. There is a natural countermeasure for the “fight or flight” response. It is called the parasympathetic nervous system or the “relaxation response.” It is automatically activated when the elements that caused the stress are gone but it is also possible to increase its effects by breathing deeply and relaxing your muscles. By increasing the length of this process we allow our body to recover faster, enabling it to eliminate the harmful effects of stress in a prompt and efficient manner.Yoga highlights the idea that by using breathing and relaxation techniques you can reduce the harmful effects of stress factors on your body. A lessened “fight or flight” response can also be achieved by looking at adverse factors as challenges rather than threats. This approach allows your mind to focus on finding a solution, rather than creating an abrupt response. Another concept employed by this technique is that of acting versus reacting, of taking initiative versus responding to outside factors.The positive effects of yoga during a healing process are undeniable. However, these techniques should only be used as a form of support and the healing shouldn’t rely solely on them. The best results are achieved by combining yoga with traditional and modern medicine and by addressing a problem both from a mental and physical point of view.

Stress, Anxiety and Depression - What is the difference?

by: Anne Wolski
Copyright 2005 Anne WolskiLooking after your feelings and emotions is as important as taking care of your body. Most of us take care of our physical health far better than our feelings.Stress is a normal reaction to what is happening in your life, and it can be caused by good, as well as bad events. A little bit of stress isn't always a bad thing; but being over-stressed may cause a range of health problems including headaches, upset stomach, high blood pressure - even strokes and heart disease.The changes that commonly follow a traumatic event can affect your emotional wellbeing and your ability to cope. If stress is disrupting your life in a bad way, it may be time to learn new coping skills or to get extra help.Anxiety is a normal feeling that everyone experiences in day-to-day life. I can develop more strongly when faced with something uncertain, difficult, embarrassing or stressful. Anxiety feelings can range from being mild or moderate to severe, and can bring on extreme physical symptoms.If your feelings of anxiety are causing disruption in your daily life, you may have a more severe form of anxiety called an anxiety disorder. If this is the case, you need to seek professional help.Depression is a common illness like diabetes or arthritis. Many people suffer from depression at some stage of their life and it can occur at any age.A lot of people use the word ‘depression’ to describe feelings of sadness and loss. These feelings often pass within a few hours or a few days. During this time, people are able to carry on much as usual. However, if you feel sad much more intensely and for longer and your feelings start to interfere with your work, social life and family life, you may need to seek professional advice.There are a number of symptoms of depression and it’s very rare for all symptoms to occur in one person all at once. You might feel it come on slowly, from sometimes feeling blue to deeper feelings more often. It is hard to accept that symptoms like sleeping badly or feeling worthless are depression. After all, don’t we all feel that way sometimes? That’s the key – sometimes. It’s not normal to feel that way for a long time.There are a variety of treatments for stress, anxiety and depression available to assist you in getting through the physical and emotional issues.To live your life as you want, and be able to give to your family, friends and work – it’s important to look after yourself. Don’t be frightened to ask for help if you need it. We all need someone to talk to at some stage of our life.

4 Steps for You to Help Yourself During Chemotherapy

by: Dave Saunders
Chemotherapy is a word that causes dread in most who hear it. It is a time of stress as well as risk. If you, or someone you know, are facing chemotherapy, these four simple steps may help get through the process with better spirits and better results as well.1. Tell your doctor if you get side effects from treatmentYou can't expect the possibility of relief from side effects if you do not share them with your doctor. Be sure to communicate with your doctor. Some people keep a health journal during and after treatment to improve the information you have to present to your doctor if problems arise more gradually. Discuss what you might keep in a health journal that might improve the effectiveness of your treatment.2. Ask your doctor before you take any other medicineAll drugs operate by manipulating some normal cell function. This includes the chemotherapy drugs as well. These manipulations may conflict with the intended effects of your chemotherapy treatment. Even herbals, or an over the counter pain reliever can lead to unintended consequences. Always inform your doctor before taking any other medications.3. Take care of your healthThere are many things you can do to support the natural ability of your body to restore, protect and defend itself from the effects of injury and disease. Seek to improve your diet, find ways to reduce other sources of stress in your life and be thankful for the hope and opportunity you have because of your treatment. These things can have a remarkable affect on your body and your feeling of good health.4. Talk about your feelingsThese are stressful times. Don't keep your feelings bottled up. People you know and love are probably feeling stress too. Help each other by being open about what you are going through. By being open with others, you can feel more in control of the stress and trepidation you're feeling, instead of those things being in control of you.Self-help can never take the place of professional health care. Ask your doctor and nurse any questions you may have about chemotherapy. Also don't hesitate to tell them about any side effects you may have. They want and need to know.

Food for Thought

by: Debra S. Gorin, M.D.
Depression is a disorder marked by sadness, low energy, impaired concentration, and feelings of dejection. Some people believe that depression is normal. Hectic daily activities and the conflict between family and career cause constant stress. Yet depression and anxiety as a response to stress are not normal. They can be signs of illness, which may worsen and result in physical symptoms or an inability to function. Life was much simpler for the last two generations. Father worked; mother stayed home. This is no longer the model. Some now view families as an “endangered species.” There are more single mothers working than ever before. There is greater stress and competition for well-paying jobs. The result: long hours at work, away from the family. Children are raised with limited supervision. Thus we see more children with emotional problems derived from a lack of knowledge as to who they are and what their role is in today’s society. Similarly, adults suffer from the loss of nurturing that family time should provide. Until recently, mental health was not discussed openly. However, there is a growing awareness that choosing therapy can be helpful, even necessary, to cope with today’s life. Psychiatric help is often sought for the entire family. Today, being healthy means not only having a sound body, but also a sound mind and spirit. People exercise their bodies daily, yet they neglect to “exercise” their feelings and emotions. Young men are taught to hide and deny emotions. Women are reluctant to seek help in coping with their depression, anxiety, or distressed relationship. The same fitness fanatic who exercises daily, eats right and has two physicals a year will neglect the mind until a crisis is reached. Emotional problems don’t just happen, but are cumulative and they can be avoided at times with the same “daily fitness” and “annual physical” approach we use when caring for our bodies. The Chinese say “the journey of a thousand miles begins with a single step.” Just like it’s better to maintain a healthy heart than recover from a heart attack, dealing with emotional issues is easier before the chaos of a crisis breaks. Think about “exercising your emotions" and give your mental health professional a call.

Myth Busting: What Causes Mental Breakdown?

by: Chris Green
Are you one of over 40 million people suffering a personal nightmare caused by stress, depression and anxiety? These illnesses are the modern plague and they ruin lives. And year in, year out, more and more people are affected. And most of them will never understand exactly why they’ve become ill. I came out of a nightmare 5-year period of anxiety and depression and I did it without taking any drugs. What frustrated me is that despite advances in understanding as to why people become stressed, depressed and anxious, sufferers are still told numerous myths about what causes their illness. This raises an important issue: How can people rid themselves of the pain of these illnesses if they don’t know what is at the root cause? Surely, if progress is to be made, understanding must come first? Well in this article, I’m going to bust the myths and reveal what, EXACTLY, is at the root of these illnesses! The first myth I want to bust is that a period of serious illness can cause you to become depressed. This could be anything from a nasty virus which confines you to bed for a month or something far more serious such as loss of a limb, cancers, injury, heart attack to name but a few. None of these illnesses can cause depression, anxiety or stress. It’s very easily proven. Because millions of people suffer from serious illnesses each and every year but only around 20% of them will develop mental illness. If illnesses cause mental breakdown, EVERYONE who becomes seriously ill will enter into an episode of depression, anxiety or stress. They don’t. Why?Similarly, we can assign the same explanation to traumatic experience. This could be death of a loved one, loss of a job, divorce or moving house for example. Again, every single one of us will experience traumatic times such as these in our lifetime. Yet not everybody enters into a mental illness, even amongst people who have suffered extreme trauma. So we can discount traumatic experience as being at the root cause. Next on my bust-list is genetics. This is another frequently given reason as to why people suffer from stress, depression or anxiety. But it’s completely untrue. There is no proven link between genetics and these illnesses. In fact, rather than genetics, learned behavior from family members who suffer themselves is the only real link to a family-inherited disposition to stressful illness. I’ve saved the most widely accepted myth until last and I’ll bet my bottom dollar this is the myth you are not just familiar with but believe to be at the cause of your illness. This is the reason given by the medical community and which has spawned a $12 billion drugs industry to combat it. The myth I’m referring to is of course depletion in neurotransmitters – the so-called “chemical imbalance”.Neurotransmitters are “happy chemicals” which help to regulate our moods. So, if levels are low, we feel low. To boost these levels, powerful antidepressant drugs are prescribed to sufferers. Sure, they boost levels. But let’s ask a question:Are low levels of neurotransmitters a cause or a symptom?Well, every single human being on this earth right now will experience many occasions in their lives when things go wrong, when bad things happen, when times are trying – in short, times when they won’t be their usual happy selves.Now, during these times, their levels of “happy chemicals” will drop, and life will seem a bit of an effort. So, does this mean that everybody on the planet will descend into an episode of stress, depression or anxiety? Of course not!And do we just wake up one day and feel depressed because the levels of neurotransmitters has “dipped below the critical level?”. No. Because that would mean we’d wake up one day and feel great because the level has risen above the critical point. You know this just doesn’t happen, even after taking antidepressants.What’s interesting to note is that when we are in an episode of mental turmoil, we also experience physical pain, we cannot sleep or we sleep too much and the feeling of overwhelming exhaustion is also present. But if a chemical imbalance in our brain is at the root, how come you experience physical pain in your legs, arms, and more commonly, your back? You can see that this is too simple an explanation. This is borne out by the fact that 70% of people who take antidepressants will descend into second and even third episodes of mental breakdown if they stop taking the drugs. This is because antidepressants treat ONE of the SYMPTOMS of mental illness – depleted levels of neurotransmitters.It’s nearly time for me to say adios, but before I do, I will reveal what, EXACTLY, is at the root cause of mental breakdown. It is all down to flawed modes of thinking. Because the only difference between people who experience an episode of mental illness and those who don’t is all down to flawed perceptions, assessments, explanations and habits performed by sufferersThe following example will describe this more clearly:Two people suffer the death of a parent. One is absolutely distraught and finds it very difficult to cope and descends into a depressive episode. The other, although sad at the loss, is coping and doesn’t descend into depression. The only difference lies IN THE WAY THEY MAKE SENSE OF WHAT HAS HAPPENED TO THEM. The actual event has no meaning by itself. The meanings only lie within the minds of the individuals affected. To beat mental illnesses such as anxiety, stress and depression, what’s needed is to learn the powerful and effective mental skills – modes of thinking – used by people who don’t become stressed, depressed or anxious no matter what happens to them and which stop these illnesses dead in their tracks. Once you learn them, you will rid yourself of the pain once and for all.Something a bottle of prozac will never achieve.

Plan To Succeed!

by: Lisa Branigan
To get what we want in life we need to have a plan. Goals are an important part of making plans and being successful. If we want to lose weight, we need to set goals and have a plan. If we want to be fit, we need to set goals and have a plan. If we want to have less stress, we need to set goals and have a plan. You’ve heard that saying? “She that fails to plan plans to fail.” So how can you plan to succeed? You need to start by setting goals following the S.M.A.R.T. formula.Most people say things like, “I want to be thinner” or “I want to get fit” or “I want to be healthier, happier, less stressed etc.” These are not goals you can plan to achieve. They are wishes or desires. S.M.A.R.T goals are:S = SpecificM = MeasurableA = Action BasedR = RealisticT = Time BoundBe specific about what thinner, fitter, healthier or less stressed means to you. Make your goal something you can measure. Being thinner means losing how much weight or being fitter means running how many kilometres? What does less stress involve for you?Make sure you will get into action about your goal by basing it on a true desire. If you are not excited about your goal, find ways to make it more fun. If you’re trying to lose weight then save all the money you usually spend on chocolate and put it towards the reward of a holiday or new clothes. Be realistic about your goal. Losing two or three kilos a week may be difficult and unhealthy, so plan to aim to lose a half a kilo or one kilo a week instead. If the goal is realistic you will stick to it. Lastly make your goal time bound by giving it an end date. This gives your goal a sense of urgency and makes you get into action about it. Keep this date realistic.This week look at your goals and make them S.M.A.R.T. “I will lose 20 kilos by January 28th 2006” “I will be able to run 5 kilometres in 15 minutes by February 16th 2006” Above all don’t fail to plan. Plan to succeed!

The Curse of Work

by: Mark J
The next time you say that your job is killing you, you may just be on to something.The UK currently has the longest average working week in Europe and there is mounting evidence that overwork is taking its toll on the British workforce. For example:• Approximately 106 million working days are lost through back pain, costing the UK economy £5.2 billion• Approximately 90 million working days are lost across the UK as a result of stress-related absence.• Stress experts state that consistently working more than 45 hours a week can damage your health, physically and psychologically.The irony of us becoming a nation of workaholics is that in long term it has adverse effects on businesses. Recent research has indicated that lower and not higher working hours relate directly to higher productivity.One of the sacrifices of over-working is that less time is devoted to leisure or recreational activities, the very thing that can combat stress and give increased welfare that would allow us to work harder and for longer.One such leisure activity is exercise. The benefits of exercise are long established. It has a direct effect on preventing or helping a range of illnesses including diabetes, heart disease and osteoarthritis. For the young it is an important means in helping build healthy bones, muscles, and joints. For the old it is a vital means in reducing the risk of major illness and premature death. For everyone in between, regular activity reduces the risk of disease, controls weight gain, slows ageing and increases psychological well-being.For those who prefer activities a little more daring than an hour on the treadmill, there are a range of extreme sports and activities that are a fantastic means of expelling all that pent up work-related stress. An extreme sport is any activity that has an element of danger attached to it. Apart from the risk element, many of these sports have a positive effect on your well-being and are great for shaping up physically.So what is stopping us? There are countless organisations and clubs out there with ideas and activities from the easy to the extreme. All of us need to find the time to relax and unwind after a long day’s work. We live in such a fast paced society. Our world is one filled with endless tasks and demands. If we are feeling overwhelmed with too much stress and pressure, we will not be able to cope with all that life presents before us. These factors make it extremely important for all of us to find time for leisure.