People deal with redundancy in their own way and many see it as an opportunity to do something completely different with their lives. But coping with the initial shock can be tough. More than half (55 per cent) have noticed a negative effect on emotional well-being resulting in mood swings, anxiety or boredom.

Whatever way you look at it, being made redundant is a life-changing experience and, as with most life-changing experiences, people can find themselves in unknown territory. Some people will want to hide under the duvet and never come out again; others might choose to drown their sorrows with a drink or 10 in the nearest pub.

In fact, one in 10 British adults has either been made redundant or knows someone who has been made redundant in the last six months and is drinking more alcohol as a result. Being out of work also affects people’s drinking patterns with almost half (49%) of this group drinking more during the daytime.

As appealing as turning to alcohol may be, it’s probably not the best way to get your life back on track. Alcohol is a depressant and can actually lead to further stress and anxiety. To help people get past redundancy, Drinkaware has teamed up with top careers coach John Lees** to produce a free advice booklet. Made redundant? The practical guide to getting back into work and staying healthy includes expert information on knowing your rights, coping with loss of income, and preparing for a new job search.

Some tips include:

• Try to avoid alcohol and take exercise to burn off tension. If you think you might be drinking too much, or are concerned about any aspect of your drinking, talk to someone you trust or call Drinkline, the national 24-hour helpline on 0800 917 8282;
• Make an appointment with a recruitment agency or careers advisor to review your CV and discuss career opportunities;
• Check your finances, bills, savings and any other income you might have, and work out a budget for the next three months.
• Stay healthy – eating a wide variety of food, especially fish, wholegrain cereals, nuts, beans, fruit, vegetables and protein, and drinking plenty water all help your mood.

As Drinkaware’s CEO, Chris Sorek, says: “The country is facing one of its worst recessions in history and redundancies are making daily headlines. Losing your job is recognised as one of the top 10 most stressful life events, and many people are turning to alcohol as a coping mechanism.

“People who have been affected by redundancy – whether they’re drinking more alcohol or not – can take a look at our advice booklet for practical ways to move forward and make a fresh start.”

To download a free copy of  Made redundant? The practical guide to getting back into work and staying healthy, or for further advice and information on alcohol and your health, visit www.drinkaware.co.uk.

*All figures, unless otherwise stated, are from YouGov Plc. Total sample size was 2253 adults. Fieldwork was undertaken between 17th – 19th March 2009. The survey was carried out online. The figures have been weighted and are representative of all GB adults (aged 18+).

** John Lees is a leading career strategist and writer. He has helped people from a huge variety of backgrounds with difficult career decisions, and developed a wide range of career breakthrough tools, some of which are included in How To Get A Job You’ll Love and Take Control of Your Career. A graduate of the universities of Cambridge, London and Liverpool, Lees is a Fellow of the Chartered Institute of Personnel & Development, and qualified in the use of psychometric tests (BPS Intermediate Level B). He was made a Career Management Fellow by the Institute of Career Certification International. He is retained as a Senior Associate by Career Management Consultants Ltd (CMC).

What is it?

Our bodies are made up of about 50-60% water, we drink it or eat food that contains it every day, and every health related report in the media says we need to drink more of it. But what does it do?

Water regulates body temperature, transports nutrients and oxygen, carries away waste, helps detoxify the kidney and liver, dissolves vitamins and minerals and cushions the body from injury. But this comes at a cost; every day you lose on average 10-12 cups of water, which needs to be replaced to maintain your body’s important fluid balance.

Water is best, but milk, juices and other beverages are about 90% water, so they can help meet your hydration needs. Caffeinated beverages and alcohol act as diuretics and increase fluid loss, so they don’t count! In fact, have an extra glass of water for each cup of these liquids that you drink.

How does it affect me?

Many experts believe that if you wait until you are thirsty, you are already slightly dehydrated. Drink a glass of water when you wake up in the morning and another glass before you go to sleep. Because water is so important to all our bodily functions, a reduction in it can have a huge affect on our physical and mental performance. Just 2% dehydration can lead to a 10% reduction in exercise performance.

And for those of us doing nothing more strenuous than driving a desk all day, don’t think it’s not important – dehydration will also affect your mental sharpness and therefore your productivity.

What effect will exercise have on it?

To prevent dehydration while exercising and perspiring, you must replace water at a faster rate than it is being lost. It is important to make sure you are well hydrated before you exercise and during exercise replenish fluids every 15-20 minutes.

And if you’ve ever wondered why you get stitch, it’s almost certainly down to not having the correct level of fluid in your system. If you don’t have the right amount of fluid balance in the stomach and the intestines an abdominal lining called the parietal peritoneum will start to rub and cause some discomfort that is a cause of stitch. This is also apparent if you have taken too much food and the stomach will push the outer wall together which again will cause friction if the fluid balance isn’t correct.

If you notice unexplained increases in thirst and urination, consult your doctor to determine the cause. Increased thirst and urination (both in volume and frequency) can be symptoms of some illnesses, including various forms of diabetes.

Eight a day

When in doubt, fill your glass again! Eight glasses of water daily is the standard rule of thumb, but you may require more, especially if you exercise, or if the weather is particularly hot causing you to perspire more than usual.

You will also need to drink extra amounts of water in dehydration conditions such as hot, humid or cold weather or high altitudes. You should drink more if you have a cold or the flu, and even more if you have a fever.

Additionally, some weight management experts believe that drinking a glass of water before meals can help reduce cravings and aid digestion. The importance of water cannot be underestimated

Matt Cooper graduated first in his class at Princeton University in the US. He joined a management consultancy and was recruited by his first major client into a regional US bank. This he helped transform into Capital One Bank. It’s fair to say that Matt was the epitome of success.

In 2004 he was preparing for a cycle race over one of the toughest stages used on the Tour De France. He was cycling upwards of 300 miles a week and started feeling ill about two weeks before the event. But Matt, being Matt, continued with the race and continued working.

One day his fingers started tingling. He was prescribed anti-depressants, but soon experienced a full-blown anxiety attack. The doctor’s reaction was to double his chemical dose. Six weeks later, Matt found himself on a US psychiatric ward – where he remained for four months. There was no ‘why’ for his breakdown – it was a reaction to a combination of over-training physically and some bad doctoring.

For more than two years he was in a bad state, permanently feeling like he’d drunk 10,000 cups of coffee. Time and a better doctor seem to have been the key. Today he’s fine, on the boards of several companies and working to ensure mental ill health is better understood and no longer the last taboo.

the admission of mental ill- health is too often considered an admission that you’re “broken” – fit only for the corporate scrapheap

One of Matt’s close contacts is Jonathan Naess who was recently awarded the Radar Human Rights Person of the Year 2008 award for his work with the mental health charity Stand to Reason.

Radar is the leading pan-disability organisation that is affiliated with a wide range of physical disability organisations and activists and increasingly with the mental health sector too. And thereby lies the rub. While people with physical disabilities have been fighting for many years for their rights in an ‘able’ society, issues of mental health – not least in the workplace – have remained hidden; invisible because of the stigma attached and the macho culture of the workplace where the admission of mental ill- health is too often considered an admission that you’re “broken” – fit only for the corporate scrapheap.

The result is that around 80% of people who admit to their mental health problems are unemployed, and a far greater number of people struggle on in the workplace, concealing their illness.

“This has a massive detrimental effect on British business,” Jonathan explained. “Absenteeism and presenteeism – where people turn up for work, but fail to perform to their full capability – costs the nation around £26bn each year. If we could address that by investing in effective corporate mental health policies and spending time to demystify mental health and open up dialogue in business, we would go a long way to overcome the stigma, reducing both prejudice and discrimination.

“Our research shows that around 90% of people with mental ill-health want to return to work, and those given the chance can often turn into an organisation’s most loyal employees.”

Opening doors

For the past year and a half, Jonathan has been working with boards and senior management teams to open the mental health debate in the workplace through the charity he founded, Stand to Reason. His policy is that the best people to speak, educate and advise on mental health are those who’ve experienced mental ill-health. Jonathan, who has enjoyed a stellar career in law and corporate finance, has suffered periods of mental ill-health since his early 20s.

“I’m bi-polar and have had two psychotic periods – but recovered from each pretty quickly. I can self-manage my condition and can function perfectly well at the highest levels of business. But I’m lucky that I can speak up for myself, and have the confidence and experience to deal with prejudice.

“Mental ill-health is the elephant in the room. But, to mix metaphors, it’s not rocket science. Through the like-minded network we’ve built in Stand to Reason, we’re working with employers to overcome their fears about managing mental health issues, and with employees who may be too afraid to stick their head above the parapet.

“Equally, some of the laws pertaining to mental health go back to Elizabethan times and are incredibly discriminatory. So we have a lobbying side that’s tackling issues of fundamental rights. Do you know that you can’t be an MP, a company director, a JP or even do Jury service if you have been diagnosed with a mental health condition? You’re deemed ‘not competent’. Through our work, the Ministry of Justice has agreed to review the legislation.”

Good practice

Much of Jonathan’s workplace consultancy is around demystifying responsibilities and encouraging an open culture.

Employers need to create policies that encourage open, fair-minded dialogue between managers and staff. Managers need to understand that it’s not their role to diagnose or try to solve mental ill- health any more than it would be their job to fix a broken leg. We have professionals for that and the manager’s role is simply good practice: recognising when there are issues, and supporting their employees to overcome them and get back into work.
“Mental health is an issue that really fits into workplace best practice and employers need to consider three areas. First, there’s mental health promotion – and this needs to be aimed at all employees. This is all around work life balance, healthy lifestyles and making all employees fit for work.

“Second, when issues arise, the key is retention: what can you do to help someone maintain their role when they’re going through anxiety or depression, for instance, and how can you help the people around them to understand the issues, support their colleague and, as a team, get the work done.

“Third, beyond the immediate, there’s rehabilitation. What do you have in place to help those who’ve had to take time off reintegrate into your business. They may not be able to come back to the same role or work the same hours, so what can you do to accommodate them ? This is no different from managing the needs of someone with a physical disability, yet both organisations and employees somehow want to give it a different status.”

As Jonathan explained, there’s an onus on employees too to face up to their challenges. “Far too many people with mental health issues live in denial or concealment. There’s a real fear that they’ll lose their job if they own up to any manifestation of mental ill-health. “We have to create environments where it’s safe to speak up. The individual needs to take a risk, but also line managers need to look for signs, and if they see them, be prepared to talk supportively and without prejudice. It’s scandalous that of all the calls logged to employee assistance lines, only a tiny percentage relate to mental health when conservative estimates state that up to 30% of us will suffer mental health issues.

Continuum

“Mental health is a continuum not a black and white condition. And most of us travel back and forth along that continuum throughout our lives. In the workplace, it traditionally hasn’t been the thing to talk about personal feelings or to show emotions. But the signs in our colleagues when things are going wrong can often be quite clear. If someone regularly turns up late, stops dressing as smartly as usual or seems generally disengaged, this may be a sign they’re depressed.

“It’s a little different from workplace stress, though that may be a factor in their condition. The economic downturn is bound to have an impact too.

“However, without an open conversation, you’ll never know what’s behind their behaviour and won’t be able to help them. As a culture, we’ve got to be prepared to open that dialogue, and know we’re supported by the business. In most cases, managers will probably find that they’re dealing with the ‘worried well’, but in some, there will be deeper issues that may require medication or even psychiatric intervention.”

According to Jonathan, there are great examples of companies taking a positive business approach to mental health, citing Royal Mail, BT and Rolls Royce among others.
“BT has noted a 30% fall in absenteeism, and their investment in positive mental health has paid back many times over. They’ve now created the expectation in their business that people will be welcomed back into the workplace. And this kind of inclusiveness is standing them in good stead.

“Mental health is not sexy. It’s still little understood and too often the medical profession treats the symptoms not the causes. That’s why it has remained a taboo area for so long. Slowly we’re making inroads, and changing workplace attitudes will go a very long way to removing an unfair stigma.”

For more information www.standtoreason.org

This article first appeared in Connections magazine, Winter 2009

All of our whole body movements, like walking, running, bending down, and even getting out of bed originate from the spine and as up to 90% of us know, when back pain strikes, it can leave us incapacitated.

Back pain can affect us in various ways, but it is when there is damage to one of the gel-filled discs in between any two of our 29 vertebrae, that pressure on the nerves of the spinal chord can cause immense discomfort. Usually, the disc damage comes from being distorted (known as “herniated”) where the disc bulges, or torn (known as “prolapsed) where there is damage to the disc surface. This damage can be caused by an acute injury, such as after picking up something heavy in an awkward position, or over a long period of time where poor posture, or strength imbalances lead to more chronic conditions.

How does it affect me?

Millions of workdays are lost every year in the UK by people staying at home with bad backs.

Back pain can be very debilitating. Ironically, it is often what we do at work that causes the pain in the first place. It might be that your seating posture is poor, or that you have to crane your neck to see your computer monitor. Or it may be that you drive a lot – sitting down is not a position that our bodies like very much, and yet it seems to be what most of us do for at least 8 hours everyday!

Often, the effects of sitting, standing, or lying in positions that are putting our spines at risk of injury, are magnified when the muscles that support our spine are not strong enough to cope. These muscles, particularly around the lower back and pelvis, provide vital support when lifting, running, and moving in general. If these deep “core” muscles are not strong or coordinated, other muscles not designed to do the job of the core take over, leading to further imbalances. This is when risk of injury heightens dramatically.

What can I do to avoid back pain?

There are simple lifestyle changes that you can implement straight away that will have small individual effects, but a huge collective one when it comes to preventing injury to your back. These include:

• Making sure you sit up straight at work, and can look straight ahead to your computer monitor at eye level
• Get up from your desk every hour if possible and move around
• When lifting, make sure you use your powerful leg muscles by bending the knees, and ensure that you are facing straight on to the object you are lifting – a common cause of acute back injuries is lifting a heavy object when trying to bend and twist at the same time
• Never ignore the pain. Seek advice from those who know best, like a physiotherapist, osteopath, or a fitness expert.

Apart from these tips, try to remember the sequence of stabilising, strengthening and stretching the muscles that help you look after your back, and make sure that the one you were given lasts you a lifetime!

More information can be found at www.backcare.org.uk

Optimism, therefore, is also an important component of achievement, and is especially important in times of chaos, change and turbulence. Those who have an optimistic outlook will roll with the punches, will be more proactive and persistent and will not abandon hope.

So, where does optimism come from? Is it something we are born with or is it learned? For some lucky individuals, being optimistic comes naturally. The good news is that, for those who don’t have it naturally, optimism is an attitude that can be learned and practiced. Here are some strategies you can consider in your journey to becoming more optimistic or in helping someone else who suffers from pessimism:

Avoid negative environments

If this is not realistic, make every effort to seek the company of positive individuals in your organisation. Sometimes this may mean socialising with peers in other departments. Stay away from the professional complainer.

Celebrate your strengths.

The key to high achievement and happiness is to play out your strengths, not correct your weaknesses. Focus on what you do well. (If you are not sure what your signature strengths are, consider reading Now, Discover Your Strengths which includes a web-based questionnaire that helps you discover your own top-five inborn talents.)

Take care of your spiritual and emotional well being

by reading inspirational material on a daily basis. This may be different for each person. Some may be inspired by daily quotations, others by reading biographies of successful people in their field and yet others may derive inspiration from reading about all the innovations that we are graced with. A useful website for this is the World Future Society, which keeps up with new inventions.

Manage or ignore what you cannot change.

When faced with setbacks, identify what you can change and proactively try to find ways to do something about it. We have often heard this advice – it bears repeating. Be inspired by Benjamin Franklin’s words: “While we may not be able to control all that happens to us, we can control what happens inside us.”

Learn to reframe.

This involves deliberately shifting perspective and looking for the hidden positive in a negative situation: the proverbial silver lining. Look for the gift in the adversity.

Adapt your language and outlook.

Consider how a simple shift in the language you use can make a difference in your outlook: Do you frequently say: “yes, but….” in response to others’ suggestions? The “but” automatically negates anything you have said in the beginning part of the sentence. A simple shift to “yes, and…” might make a positive difference. Check the emails you have sent recently. Count the proportion of negative to positive words. It could be enlightening.

Become aware of your stance in business meetings. Are you known as the “devil’s advocate”, the one who is quick to shoot down others’ ideas? Jumping in too quickly to negate an idea can derail the creative process. Often valuable ideas are the result of an initial “crazy” thought. At meetings, even when we don’t have the floor, we are under a magnifying glass. Practice being more upbeat, practice speaking last, and see what happens.

Focus outside yourself

…on important people in your life, on pursuits and projects that fire you up. Bertrand Russell once said that the quickest way to make ourselves miserable is to continually focus on ourselves. It was his love of mathematics that kept him going.

Nurture a culture of optimism when you are in charge of other people at work.

Expect people to succeed. Even when they occasionally fail to achieve what they set out to do, encourage them so that they can tackle the next challenge. A simple: “I know you’ll do better the next time” can have very positive effects.

Cultivate spontaneity.

Consider putting aside all your plans once in a while to take a walk with your kids, play a game or catch a show. Getting out of your comfort zone by being spontaneous helps to develop your optimistic muscle, as spontaneity essentially involves an expectation of having a pleasurable experience.

Consider the health benefits.

If you need an extra motivation for practicing optimism, consider the statistics linking optimism to greater health. As Dr Seligman explains, there is evidence to believe that immune systems among optimistic people are stronger than among pessimists.

This paper would not be balanced if we did not address the benefits of pessimism. Pessimists, as Seligman explains, may be more realistic and accurate about dangers and risks. At times, when there is a risk of serious negative consequences, a cautious, risk-avoiding evaluation is appropriate and desirable. But the positive effects of being optimistic – fighting depression, aiding in professional, academic and sports achievement, and boosting mental and physical health – outweigh the benefits of being a career pessimist. The answer then is, as Seligman explains, “flexible optimism”, i.e. having the wisdom to assess situations and identify those that require a pessimistic inquisition, and those that call for optimism, for having a “can do” attitude” and taking a chance. Winston Churchill had a reason for saying: “A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” Practice seeing the opportunity.

If you are serious about developing greater optimism, there is no better book than Learned Optimism: How to Change Your Mind and Your Life by Dr Martin E Seligman.
Copyright © 2006 Bruna Martinuzzi. All Rights Reserved

Headaches, nausea, sleeplessness and exhaustion are thought to be just a few of the symptoms of today’s most topical medical condition, Credit Crunch stress.

Already there are reports of increased levels of depression and tension headaches, not to mention health problems associated with economising, like skipping meals, cancelling gym memberships and drowning sorrows with alcohol.

Dr Nick Read, a physician and psychotherapist who specialises in stress-related conditions is just one expert predicting that the medical profession may soon see a surge in illness caused by money worries.

Many will feel overwhelmed and worried that they can’t cope.

He says: “The current situation with growing financial uncertainty and anxiety about the future is bound to impact on people’s health. Many will feel overwhelmed and worried that they can’t cope.

“So doctors may well see more and more people exhibiting symptoms which are triggered by stress such as back pain, breathlessness, muscular tensions, and gut complaints such as pain, indigestion and diarrhoea. Stress also exacerbates existing illnesses like eczema, asthma, arthritis and migraines.”

He estimates that currently around 50% of patients visiting doctors have illnesses which cannot be diagnosed or properly treated but whose origin is stress.

Stress hormones have a range of damaging effects on the body. Adrenalin increases inflammation, makes pain worse and ties the guts in knots. Cortisol raises blood sugar and blood pressure, makes infections worse and induces obesity and exhaustion.

Dr Wendy Denning, director of an integrated health centre in London points out: “Although our physical welfare has a massive impact on how we feel and behave, ironically it’s often neglected in times of stress.

“Even simple things can help. For instance when we’re stressed we breathe less efficiently and take more shallow breaths, which doesn’t get enough oxygen to our brain and body. Deep breathing exercises could improve that.”

But she stresses that if people are worried about symptoms they should seek help from a health professional, who’ll also check whether they may have any other underlying medical problem.

Stress in the workplace

With stress a very real workplace issue, it’s important to recognise the symptoms and not brush them to one side. We’ve gathered advice from several medical experts and stress specialists to help you avoid becoming a health casualty of the credit crunch.

Sex and the city

Scottish scientists reportedly found that sex isn’t just an effective stress reliever for a short time – but that the benefits of one session helped to keep stress at bay for up to a week.

Unfortunately, anxiety and stress is known to reduce libido. It was recently reported that young city high fliers are increasingly buying chemical stimulants like Viagra and Cialis as spiralling pressures impact on them.

Mitesh Soma, founder of online pharmacy chemistdirect.co.uk, said a third of the monthly 10,000 orders now go to London’s square mile or Canary Wharf. He said: “The credit crunch and long hours have led to a surge in under-35s who need help.”

A drop in libido is a known side effect of stress.

Dr Denning says: “A drop in libido is a known side effect of stress. Relaxation techniques can help, but also talk about any problems with your partner or seek advice from a health specialist.”

Even a cuddle may help physical well-being as it triggers the release of dhea, an anti-stress hormone which boosts cellular restoration in the body, according to Dr Hyla Cass, professor of psychiatry at the University of California.

Soothing sleep

Stress and anxiety is the enemy of a good night’s sleep; around seven hours a night is recommended.

Dr Wendy Denning says: “A good night’s sleep is crucial to allow our energy levels to recharge and our body and mind to repair itself. That’s a particularly important process if we’re trying to deal with difficult situations, where we need to be alert and refreshed to be able to cope.”

Her advice: try to allow enough time at the end of the day to prepare for sleep. Don’t work until you’re literally too tired to do any more as you’ll be too exhausted to switch off sufficiently to rest, and avoid watching television late at night as it stimulates the brain.

avoid watching television late at night as it stimulates the brain

She adds: “Practise sleep hygiene around an hour before bedtime. Try to keep to a routine so your body knows it’s time to relax. Clear your mind by making a list of tasks for the next day then put it aside until morning.

“Play soothing music, have a relaxing bath, do some gentle stretching to relax muscles, and maybe have a soothing scent like lavender in the bedroom.”

Rescue night, combining Bach rescue remedy and flower remedy white chestnut, aims to naturally promote sleep (www.rescueremedy.co.uk). It Costs £5.25, or £8.05 for a spray, from Tesco, Holland & Barrett and Boots stores.

Don’t panic

Panic attacks may be a symptom of stress and anxiety. These can last for a brief period of around 15 minutes and feature a range of symptoms including dizziness, nauseous, sweating and a racing heart.

TV doctor Chris Steel, who appears on ITV’s This Morning, says: “The first thing you should do is see a doctor to make sure the symptoms aren’t anything more than a panic attack.

“In a lot of cases they are simply the body’s response to prolonged stress and may not happen again. A patient can be reassured just by talking to a doctor.

Very simply, your body is probably giving you a message. Check out your anxiety and stress levels and lifestyle and try to do something about them. Finding ways to rest and relax more can all help.”

Beat the blues

Low mood as well as feeling more irritable, forgetful, and finding it harder to concentrate can all be symptoms of stress, says Dr Wendy Denning.

She says it’s vital to keep as positive an outlook as possible and cautions against over-focusing on the barrage of dire financial forecasts in the media.

“Dwelling on the worst possible outcome saps optimism and leads some people to obsess on negative thoughts. Thinking the worst all the time only helps it become a reality.

Thinking the worst all the time only helps it become a reality

“Remember that you’re not alone. This is a national problem, but it won’t last forever. There are many people who can help and support you but you must look after yourself too.”

She recommends a multi-vitamin and mineral supplement to boost the body as stress may deplete levels of key vitamins like b and c, and magnesium and zinc, and suggests a balanced diet including meat, oily fish, eggs, green leafy vegetables, nuts, seeds and fresh fruit.

“Also, even half an hour’s exercise five times a week – yoga’s particularly good – can stimulate feelgood chemicals like serotonin that affect the brain and help people feel more positive and able to cope.”

Face reality

Fear of what may happen in the future is a major factor in raising stress levels, according to Richard Hilliard, director of the Relaxation for Living institute. Facing up to worries is vital and calming mentally, he advises.

He says: “Take a reality check and find out exactly what you are facing. It will help you feel more in control. If necessary get help from financial advisors, counsellors or debt-support organisations.

“Make a plan. Bridge the gap between where you are now and where you want to be by creating actions that move you towards your goal. Feel good about yourself when you achieve even small steps and try to appreciate the positive things in your life.

“Your self esteem may have taken a battering if you feel you’ve played a part in your financial problems so it’s important to rebuild that, not just for your wellbeing and confidence, but also to help you avoid depression.”

Banish headaches

Tension headaches are on the increase, according to new research by Anadin extra. Around 38% of people, particularly women, complain the nmber of headaches they suffer from has risen in the last year.

The symptoms of tension headache are a pain like a tightness around the ‘hat-band’ area, with some people feel a ’squeezing’ or ‘pressure’ on their head. It usually occurs on both sides of the head and often spreads down the neck.

A tension-type headache may last from 30 minutes to seven days. Most last a few hours or so.

GP Dr Moheb Shalaby says: “I see more and more people reporting that they are suffering from the consequences of stress, including headaches. These sort of tension headaches can go on several days – affecting a patient’s ability to concentrate at work and get on with normal life.”

Exercises to relax tense muscles in the neck and shoulders and improve posture can be beneficial and Shalaby stresses: “If you do get a tension headache it is treatable, but many people do not realise that some painkillers are more effective for stress headaches than others.

“Try taking a combination treatment which contains aspirin, paracetamol and caffeine, available at local pharmacies.”

Wii Fit – from £69

Try www.wii-consoles.co.uk/wii-fit-in-stock.asp
The Wii Fit comes complete with its own special balance board and is the must-have fitness computer game from the Nintendo stable, which already includes virtual games such as tennis, boxing and bowling. It has four training categories aimed at improving players’ muscle condition, balance, flexibility and aerobic capacity. Exercises range from hula hooping, requiring minute transfers of weight, rhythm and fluidity, to the more macho stuff like thigh bends and press ups – more about brute strength than finesse.

The Wii provides a range of stats, personal targets, graphs and the like, which are a good incentive to keep going once the initial enthusiasm has worn off. Mostly though, all this wizardry simply makes mucking around even more fun than it is already!

You’ll need the Wii console too which costs £179.99 for the console and Wii Sports package; games cost from £19.99

Power Plate – from £5,000

www.powerplate.com
Favoured by the likes of Madonna, Claudia Schiffer and Heidi Klum, the Power Plate has gained a reputation for a no-sweat (literally) workout. It rapidly vibrates, contracting your muscles 20 to 50 times every second, which the maker claims will stimulate muscles, burn fat and tone you up. But don’t be fooled by celebrity endorsement. Anyone who has seen Madonna out jogging knows her stick-thin physique is the result of more than good vibrations. And while the Power Plate may improve muscle tone, an aerobics class will give your heart a better workout.

Gamercize -  from £99

www.gamercize.net
Any seasoned gamer will tell you that most fitness-themed computer or console games quickly become boring. What gamers really want is to firm up their thighs while still being able to plug into their favourite franchise. Step in Richard Coshott, who, in an attempt to stop his game-loving kids from evolving into couch potatoes, invented Gamercize, fitness gadgets which plug into your PC or console. If you stop exercising, the game pauses.

iJoy Ride – £399

www.ijoyride.co.uk
There’s no firm scientific evidence to support iJoy’s claim that its horse simulator improves circulation, tones you up and boosts your immune system. But, if nothing else, it will have you chuckling as you rock back and forth like a polar bear at the zoo. Stay in the saddle for an hour while completing a bizarre mix of aerobics and thigh gripping and you can burn up to 400 calories. The price, however, may mean that you’d be better off popping down to your local stables.

X-Dream – £6,999

www.x-biking.com
Half-exercise bike, half-computer console, the high-tech X-Dream allows you to ride through a variety of terrains, from the Highlands to across deserts. It also allows you to create a rider profile, right down to hair colour and clothes and, unlike standard exercise bikes, is designed to simulate as closely as possible the experience of riding outdoors so you feel every gear change and new terrain. You can even link up with up to five other X-Dreamers and race against each other.

Hydro Physio Lifestyle Underwater Treadmill – £35,000

www.hydrophysio.com
Electricity and water don’t usually go together, but running in water reduces the chances of injury as it puts less strain on your joints. Some studies also have shown that training in water is more effective. However, if all you want is a pert bum and tight thighs, you could spend the money on a 77-year membership to your local gym.

Hay fever – also known as seasonal allergic rhinitis – is an immune system reaction triggered when the body is exposed to one or more types of pollen. But exactly when it strikes depends on the type of pollen or fungal spores to which your body responds.

The term hay fever is a little misleading as it is not confined to the hay-making season and sufferers do not have a fever. You can get hay fever at any time from early spring to late summer, depending on which pollen or pollens you’re allergic to.

• Spring: The pollens most likely to cause problems in early spring are from trees, notably silver birch, ash, oak and London plane.
• Summer: Grasses pollinate during mid-summer from May to August. The most profusely pollinating grasses are timothy, rye, cocksfoot, meadow and fescue.
• Autumn: Occasionally, in late summer and autumn, weeds such as nettles and dock as well as mugwort and plantain can trigger hay fever.

Did you know?

• Some people with hay fever develop oral allergies to certain fruits, vegetables and nuts and notice itching and swelling of the mouth and throat when they eat fresh fruit and vegetables. This is due to the food containing a protein similar to the allergy-provoking protein in the pollen.
• Those who are allergic to silver birch pollen develop oral allergies to apples, peaches, cherries, carrots, celery, hazelnuts, peanuts and walnuts.
• People allergic to grass pollen may develop oral allergies to tomato, melon and watermelon.
• Mugwort pollen allergy cross-reacts with apple, celery and carrot.
• Ragweed pollen allergy cross-reacts with bananas, melon and honey.

How to beat hay fever

• Put Vaseline inside the lower nostrils. This traps pollen entering the nasal passages.
• Saline nasal sprays reduce congestion and clean pollens and irritants from your nose. Make your own or buy over the counter.
• Wear wraparound sunglasses. This reduces sensitivity to light, which can trigger sneezing, and protects the eyes from allergens.
• Dry your washing indoors to avoid bringing pollen inside.
• Keep windows shut, especially in the mid morning and late afternoon, when the pollen count rises. Also, don’t drive with the windows down.
• Take breaks by the coast. Sea breezes reduce pollen count.
• Shower before bed.
• Take clothes off before entering the bedroom – and sleep with windows closed.

What’s the treatment?

The most useful treatments for hay fever are:

• Antihistamine tablets and nasal sprays, which if taken regularly help to relieve a runny nose, sneezing, an itchy throat and itchy, watery eyes
• Anti-inflammatory nasal sprays and nose drops, which reduce inflammation in the delicate lining of the nose. These should be taken daily for the best results
• Anti-allergy nasal sprays and eye drops which act on the linings of the nose and eyes to stop the allergen triggering a reaction
• Decongestant tablets and sprays can help if the nose is blocked and stuffy, but can lead to rebound blocking

Some experts and sufferers advocate taking local honey every day for a few months before the pollen season starts to improve symptoms, but no studies have been performed to prove this.

If you’ve got any handy hints to help other hay fever sufferers, please share them with us.

These are only some of the signs that could mean you are one of the many workers dealing with stress.

Believe it or not – hours like 9am until 5pm did once exist, but now with devices such as Blackberries constantly to hand, work seems to be on our minds 24/7. Dealing with deadlines at the 11th hour makes it hard to distinguish between work-life and home-life.

If your phone is always ringing off the hook and the paperwork is piling up so high you can’t see past your desk, then it’s time to brainstorm ways to re-evaluate your work life.

Believe it or not – hours like 9am until 5pm did once exist…

Experiencing stress doesn’t necessarily mean you either dislike your job or have to start scouring the job section pages in the papers. The best way to deal with stress is to get to the root of the problem.

Whether it’s an overbearing boss, impossible deadlines or coping with high demands, any form of work-related stress needs to be acted upon and if not, then the worst case scenario can mean your stress leads to depression.

Employment organisations such as Acas are recognising stress-related problems that occur at work, and are exhorting employers to take responsibility for the pressures workers are under, as recent statistics showed that almost three in every ten employees will have a mental health problem in any one year.

Ken Owen, Regional Director, Acas London said: “Spotting and doing something about troubled employees is an important business skill. As well as being good managers in the traditional sense, we urge bosses to look out for early indicators before they develop into something more serious, like stress or depression. Healthy and content workers translate directly into productive employees.”

Revitalise at work

Taking time off from work is not always going to resolve feelings of stress. You need to tackle the causes of the problem.

As Glenn Harrold advises in his book De-stress Your Life: In Seven Easy Steps , there is no need to feel as though you are stuck in a rut. Tackling the problem can be made easy.

There are several ways to improve work/life, such as delegating work to other team members or taking a mini-break during your working day.

Follow Glenn’s tips and techniques to beat those stressful days at work:

• Stress reactions Whenever a problem or stressful situation arises, don’t immediately react in a negative way, take a few slow deep and calming breaths and suspend your judgement.
• Breathe Breathe slowly and deeply in through your nose and out through your mouth in a steady circular rhythm. Close your eyes, think of nothing but your breathing. Focus on drawing the pure air into your lungs and breathing away any stale air.
• Talk positive Never ever speak negatively to yourself. This can be destructive as if you repeat something often enough your unconscious mind will soon accept it as reality.
• Time management Deal with problems and tasks as they arise, this can minimise stressful effects. If you have regular meetings or commitments that are unfulfilling or you feel you achieve little, get rid of them. Don’t be afraid to make changes if you need to give yourself more time for the more important and fulfilling things.
• Say no Learn to say ‘no’ to people and don’t try to please everyone all the time. That way you avoid doing too much. Do as much as you can and then switch off.
• Relax Make time for rest and relaxation. Twenty to thirty minutes of self-hypnosis or meditation are great ways to clear your head and recharge. You will always be able to work more productively after relaxing your mind and body.

You might think you need more caffeine or nicotine, but the problem could lie with the amount of stimulation your senses are receiving.

While research into the working environment usually focuses on health and safety issues such as air quality or the position of your VDU, more and more employers are waking up to the importance of the so-called ’soft’ elements of the working environment.

They include subjects like the quality of lighting, the colour schemes and the amount of background noise. Although dull grey walls, strip lights and humming air conditioning can be annoying, more seriously they impact on stress levels and affect our performance.

Indeed, one in three office staff believe their working environment is making them feel stressed, according to a new report.

One in 10 resign because of poor office environment

A survey of 1,000 workers by law firm Eversheds showed many complained about a lack of natural light and the state of office equipment, complaining of a negative impact on their productivity.

One in five of those questioned described their office environment as “below average” or “very poor”, with office equipment being described as “outdated”.

One in 10 said they had resigned from their job because of poor office environment.

According to Derek Clements-Croome, Professor in Construction Management at Reading University and the author of a book titled Creating the Productive Workplace, sensory deprivation can be just as costly as flu in terms of absenteeism and poor productivity.

“Employers are beginning to realise that, while the basic health and safety issues, such as proper computer use, are important, there’s a lot more that can be done to improve the working environment,” he explains.

“Buildings can still be very unsatisfactory places to work, because they don’t stimulate the senses in a satisfactory way.”

But what kind of stimulation are we talking about? Your idea of stimulation might be the flashing lights and pounding beats of the Ritzy Night-spot on a Saturday evening, but your company is unlikely to feel the same way.

Aromatherapy

The techniques being employed to prod employees’ senses are becoming increasingly sophisticated.

Take our noses, for example. Plenty of people sing the praises of aromatherapy in the home. But a growing number of employers are sniffing out the possibility of using it to boost productivity levels and reduce stress in the workplace.

The trend has really taken off in Japan, where organisations such as the Tokyo-based Shiatzu company have developed their own computer-controlled system to waft fragrance through the office air conditioning.

Different scents are used for different purposes, and times of day. Lemon grass and geranium are said to energise and refresh, while soothing jasmine works wonders for the concentration.

In one Japanese study, researchers found that when air was scented with jasmine, errors by keyboard operators fell by 33 per cent. Facts like that would seem to speak for themselves, but workplace aromatherapy hasn’t quite caught on in the UK yet.

“There is interest, but there’s still a degree of cynicism,” says Clements-Croome. “And there may be more resistance over here from employees who dislike the idea of having their nasal space invaded.”

Intelligent lighting

Developments in lighting technology have been more enthusiastically embraced. For workers who toil away far from natural daylight – such as night shift workers or those who work in entirely confined spaces – the physical effects of daylight deprivation can be debilitating.

“Basically, the quality of light during the various stages of the day, from bright in the morning to softer or cooler in the evening, help us adjust our body clocks,” says Clements-Croome. “When you remove that, you quickly become disorientated.”

In response to this, some companies have introduced intelligent lighting systems that mimic both the quality and changing patterns of daylight.

The Sivra system by Italian lighting manufacturer iGuzzini has attracted a lot of interest. With a variety of bulbs and computer-controlled dimmers, it can be programmed to emulate a summer’s day in Seville or a winter’s day in Woolwich – whatever is required.

The system has proved particularly popular with air-traffic controllers and scientists toiling away in windowless laboratories. It has even been used in conference centres, to combat the post-lunch slump so familiar to dozy delegates.

Derek Clements-Croome also believes that colour therapy may soon become commonplace in British offices, with different shades being projected on to walls throughout the day.

Meanwhile, our ears have come in for attention too. Some companies have taken steps to cut down the hum of photocopiers, faxes and air conditioning systems, while others have even taken steps to increase background noise.

It’s all part of a growing awareness of the role of the five senses in creating a satisfying workplace, says Clements-Croome.

“Stimulation can take many forms, but research suggests that when you switch on the five senses, people are more fulfilled, feel better and work better.”

It makes sense

Cornelius Medvei, senior partner at Eversheds, adds: “In a challenging economic climate, this report highlights a key area in which businesses can make improvements to boost morale and increase productivity.

“The standard of the office is one place that employers can control and, if UK businesses are to remain competitive, we need to ensure that we are investing in and creating an optimum working environment.

“An office doesn’t have to be a collection of little boxes – taking down some of the walls and letting in the light can have an extraordinary impact on the mood of a workforce.”

If your office is doing anything sensory towards improving the working environment, we’d love to hear about it.