In 1908 two psychologists did an experiment on mice that helped illustrate how working too hard is counterproductive. To illustrate their findings, the researchers produced the “Yerkes-Dodson Curve”. The bell-like diagram showed that as their stress levels increased, the mice became better at performing a task, but only up to a point, after which their performance deteriorated.

Later research has backed the theory that while stress can help us achieve results, too much stress has the opposite effect.

Know your limits

More recently, Herbert Benson, an American cardiologist and founder of the Mind Body Medical Institute at Massachusetts General Hospital in Boston, claimed that if we switch to doing something relaxing or restful when stress peaks during a task, performance improves.

As stress increases, so does our physical stress response: blood pressure rises and heart rate increases. These changes can improve performance in the short term, but will do the opposite if experienced for an extended period of time.

How can you avoid the risk of the damage that comes with long-term stress? Switching to a relaxing activity, Benson believes, helps calm the stress hormones that trigger our stress response, and leaves us refreshed. In other words: take a break!

Worked to death

The toll that long-term stress takes on our body can be dangerous. More and more workers report staying late in order to finish tasks, and just under half of Brits admit to not taking their full holiday allowance.

In Japan, working too hard is recorded as an official cause of death. Known as “karoshi”, it is observed in workers with no previous risk factors who die from heart attacks or strokes triggered by stress.

In the UK, meanwhile, the Whitehall Study of civil servants showed a link between working three to four hours overtime a day and an increased risk of coronary heart disease.

Work less, succeed more

Neuroscientist Jonah Lehrer thinks that if we make the rational, decision-making part of the brain work too hard for too long, it becomes depleted. We need to mingle thoughts and ideas from different parts of our brain to think creatively about knotty problems.

This could explain why “Eureka” moments often occur when we’re doing something completely routine, like having a shower or peeling potatoes.

This idea is echoed by business gurus, who stress how constantly working with no change of pace or scene is the enemy of creativity and innovation. Tim Ferris, author of the bestseller The 4-Hour Workweek, even argues that productivity and success come from working less, not more.

Work-life balance guru Joe Robinson, author of Don’t Miss Your Life, believes that health and happiness come not from chasing approval and status through working too hard, but from enjoyable activities like hobbies, or time with friends and family.

6 ways to stop working too hard

1. Do something different

Refresh your brain with anything from a chat with a colleague to a weekend break or longer holiday.

2. Make boundaries

Successful people are often accused of working too hard, but they are usually good at drawing the line between work and play. At work, avoid meetings at the start or end of the day; they can put a strain on family life. Set aside regular times to do the things you enjoy – and stick to them.

3. Delegate

Are you a bit of a control freak who refuses to delegate work to colleagues? If so, you are probably not working effectively.

At home, insist family members – including children – pull their weight. Hiring help with childcare and domestic chores can really improve work/life balance, and ready meals and takeaways can reduce the pressure.

4. Learn to say no

Perhaps you’re working too hard because you say yes to everyone’s demands. Learning to say no nicely is a valuable skill. Self-help writer Elizabeth Hilts argues that women are particularly susceptible to “toxic niceness” and should learn to find their “inner bitch”.

Nina Grunfeld, founder of the self-development organisation Life Clubs, suggests making a list with two columns. On the left, write “I am saying no to X”, then on the right add “which means I’m saying yes to Y”. This helps prioritise and head off objections.

5. Control email stress

Email has had a major effect on work-life balance. Don’t allow email to impinge on your time outside of work. Make rules about when you check your inbox, and switch off your computer or smartphone at home.

A recent Guardian article that investigated the habits of top CEOs discovered that many were already answering emails at 6 am. “What’s the point”, asked the journalist, “of being rich and successful if you have to get up before dawn every day to answer 500 emails?”

The post 6 ways to stop working too hard appeared first on Stressbusting.

Making the same journey from A to B every day at the same time sounds easy, but the daily commute is full of potential “stressors” – events that trigger the stress hormones typical of our ancestors’ “fight or flight” response.

The “fight or flight” response evolved to prime us for situations like being cornered by predators. Modern-day commuters aren’t at risk of being eaten, but being stuck on a freezing platform, gridlocked road or jam-packed bus can be no less stressful.

In both cases, our body reacts by increasing our heart rate, raising our blood pressure and releasing the stress hormone cortisol.

Female commuters get more stressed

Women find commuting more stressful than men, a 2011 study by Sheffield University and LSE suggested, because they are more likely to be responsible for domestic and child care arrangements on top of their workload.

Coping strategies

A 2007 Nottingham University study found that commuters use a variety of coping strategies. These range from trying to make the time worthwhile by getting something done to trying to cheer themselves up. One popular strategy noted by the researchers was a tendency to look at attractive fellow travellers.

The trick to overcoming the stress of your daily commute is to take steps to make you feel less like a victim and more like a master of your own destination, if not destiny. Here are 13 suggestions to beat the commuting blues.

1. Relax

Spend a few minutes meditating. Simple exercises like closing your eyes and focusing on your breathing, or visualising a beautiful image or experience can alleviate the stress of your daily commute and leave you feeling refreshed. Try to find a calm spot in a “Quiet Carriage” on trains.

2. Read

Reading is one of the best ways to take your mind off whatever’s worrying you. A Kindle or other handheld tablet is ideal when commuting by train, tube or bus, even when standing. Books still work too!

3. Listen

Buy noise-cancelling headphones and make a playlist of your favourite calming music on your smartphone or iPod. Download audiobooks or podcasts – comedy programmes are a good bet.

4. Train your brain

Doing crosswords, puzzles or Sudoku can help you switch off and feel you have used your time profitably. You could also try learning or brushing up on a foreign language by downloading an app. TuneIn radio (website or app) is great for listening to foreign-language stations around the world.

5. Get something done

Email stress is a major cause of stress at work. Use the extra commuting time to delete junk or send quick replies to your most important emails. Many trains now have power points and wi-fi access – as do some underground stations –, making it easier to work on the move.

6. Take the driving seat

A lack of control is often at the heart of why commuting can be so stressful. Is it possible to adapt your commute so that you feel more in control? The most stressful form of commuting, according to a survey by Nottingham Trent University, is cycling, followed by bus, train and car.

7. Stay updated

A number of websites and apps make it possible for you to see information about your journey in real time. Both nationalrail.co.uk and tfl.gov.uk (for London transport) carry live information about disruptions.

8. Download a commuting app

There are numerous apps to keep you on top of commuting stress. Some of the best are:

• Waze – An innovative new social traffic app that reads the GPS location and speed of every person using it, and reports that data back to other users who might be travelling in the same direction. Users can also report holdups and ping other users to get real-time updates.

• Tube Map – A simple but useful app that shows you the status of London Underground lines. It also allows you to type in your route and calculate the fastest time.

• Tube Exits – A useful time-saver in which you type in the station you’re travelling to and find out which carriage to get on in order to be closest to the exit on arrival.

• BusChecker – As the name suggests, this lets you know in real time when buses are due to arrive.

9. Think smart

You may find it’s easier to get a train or tube seat one stop before you usually get on. Take the train back one stop if it only adds a few minutes to your journey, then get on your usual train and grab a seat.

10. Vehicle share

Either pool together with other drivers and share the driving and petrol cost, or even consider buying a shared vehicle to make commuting more social and less stressful.

11. Walk

Walking to or from work, even if it’s only part of the way, is the most relaxing way to commute. There are no holdups and you can listen to music, audiobooks or podcasts. It’s refreshing, free and healthy – five fast, 30-minute walks a week meet NHS guidelines on physical activity for adults.

12. Leave more time

Rushing in the mornings to find your keys, phone and wallet will add unnecessary stress to commuting. Make extra time by spending ten minutes every night getting together everything you need to leave the house.

13. Make a move

This may sound drastic, but if expensive, time-consuming and stressful daily commuting is dominating your life, is it really worth it? Moving somewhere that allows you to cut your commute will mean you have more time for the things that psychologists say really matter like a happy family life and strong social connections.

The post 13 ways to take the stress out of commuting appeared first on Stressbusting.

Researchers have tested numerous supplements for stress, including herbal remedies, vitamins, minerals and other micronutrients, but have found little evidence to support them. This is often because the trials are small and poorly conducted.

Because many supplements are based on products that occur naturally, they cannot be patented, and there is little money to be made from them. This lack of financial incentive means there is often a dearth of scientific evidence to support many popular supplements for stress.

2. The link between diet, health and stress

Many supplements exist to top up levels of essential nutrients in our diet, often vital if we are not eating well.

Living with many of today’s serious chronic conditions like cardiovascular disease, diabetes, some cancers and obesity can all be stressful and are associated with unhealthy eating; they are also a major cause of stress. Some studies have also suggested a link between mental health problems and poor nutrition.

There is no doubt that what we eat affects our brain and nervous system, which rule our stress response. That, however, is not the same as saying that supplements for stress will definitely work.

3. Try the “rainbow diet”

If you eat a varied diet with plenty of fruit and vegetables, fish, lean meats and whole grains, and stay away from foods high in saturated fat and sugar, you’re unlikely to need supplements for stress.

One easy way to ensure you’re eating well is to follow the “rainbow diet”. Simply include lots of different coloured foods to get the widest possible variety of nutrients.

4. The case for multivitamins and fish oil

Sadly, we now consume fewer vegetables and less fish than 20 to 30 years ago. We’ve swapped these healthy foods for more salty, fatty foods like crisps and fries. We also eat a lot more sugar, with much of this coming from soft drinks, juices and alcohol. If that sounds like your diet, an all-round multivitamin could be a good idea. Many also find probiotics helpful, especially for gut problems.

If you hate fish, you may not be getting enough omega-3 fatty acids, which are essential for brain function. Try a high-strength fish-oil supplement, for which there is a strong evidence base (though not specifically as a supplement for stress). Flaxseed or walnuts – both good sources of omega-3 – are alternatives if you are vegetarian or vegan.

Feeling stressed results from feeling out of control in challenging situations, so just taking steps to get back on top of things, like buying some supplements, can help in itself. In most cases, supplements for stress are unlikely to cause you any harm. And if some offer genuine health benefits too, why not?

5. A nutritionist could help

If you think your diet might be affecting your mood, it could be worth consulting a nutritionist or dietician for expert advice. Make sure you find someone well qualified and experienced, and be wary if they try to sell you fancy-sounding pills, potions or vitamins for stress; it’s how a lot of them make their money.

Nutritionists can also help with common symptoms of stress like loss of appetite, indigestion, nausea, IBS (irritable bowel syndrome) and cravings that lead to binge eating or drinking.

6. Supplements for a good night’s sleep

Problems getting off or back to sleep are common symptoms of stress, and the resulting tiredness and irritability can make it harder to cope with the pressures that are making you stressed in the first place.

The Royal College of Psychiatrists has tentatively suggested that supplements that seem to work on gamma-amino-butyric acid (GABA), a chemical in the brain linked to anxiety, could help with sleep and stress problems. These include melatonin and supplements derived from the plants valerian, hops, passiflora and chamomile. Putting a few drops of lavender oil on your pillow or in a bath can also help if you’re having trouble sleeping.

Alternatively, there are plenty of therapies that can help you relax and get off to sleep, and you can take our stress tests to find out which ones could suit you.

Often, combining drug-based treatment with psychological therapy works well. Many GPs now prescribe patients suffering from insomnia a short course of sleeping pills combined with cognitive behavioural therapy (CBT).

7. A few words of warning

Just because many supplements for stress are “natural” doesn’t mean they are always harmless. They may have active ingredients that have a chemical effect on your body. Some rules to follow are to:

Always buy from a reputable supplier and avoid unknown sellers on the internet, which is not subject to regulation.

Be aware that some supplements can be harmful in excess, so make sure that you are not exceeding the recommended daily amount (this is shown on labels, often abbreviated to “RDA”).

Understand that some supplements may interact badly with prescription drugs. If you are on regular medication, you should check with your doctor before taking any supplements.

8. What to avoid

Caffeine is a stimulant that causes our heart and breathing rate to increase. Several studies have linked caffeine intake to increased anxiety, and it is best to avoid caffeine and other stimulants if you are feeling stressed.

Caffeine is found in varying quantities in coffee, tea and colas. Many energy drinks – even those marketed specifically as healthy alternatives to other soft drinks – contain large amounts of caffeine. The best way of ensuring you avoid caffeine is to read the labels of any drinks or supplements you are taking; you’ll often be surprised.

You can read more about the link between caffeine and stress in this article.

The post 8 things to bear in mind about supplements for stress appeared first on Stressbusting.

The boss from hell is someone who abuses his or her position to make you feel powerless. Some of the most commonly reported complaints from employees are that their boss:

• Does not make clear what he or she wants them to do, or is hopelessly indecisive.

• Gives them too much work, micromanages or expects perfection.

• Does not give feedback or gives only negative feedback.

• Humiliates or embarrasses them, sometimes in front of colleagues.

• Speaks to or touches them inappropriately.

Why a bad boss causes stress

An ongoing series of studies of UK civil servants, The Whitehall Studies, found that “people in jobs characterised by low control had higher rates of sickness absence, mental illness, heart disease and pain in the lower back”.

The medical community now recognises that a lack of autonomy is often key to why people feel stressed at work; those in managerial positions generally report lower stress levels than more junior workers.

So how can you take back control if you’re stuck with the boss from hell?

1. Rise above it

Confronted with negative events or people that are outside of our control, it’s easy to feel victimised. The one thing we may be able to change, however, is our attitude. As Eleanor Roosevelt famously said, “No one can make you feel inferior without your consent.”

Maybe your boss also has a boss from hell – in which case their behaviour may be nothing personal. Try not to overreact. Remain calm and do your job to the best of your ability.

2. Don’t argue

Never argue – you won’t win and you’ll just get more stressed. By remaining calm, you’ll hold the moral high ground and counteract your “victim” status. Bear in mind that your boss might move on or go on maternity leave, so the situation may not last and could end up being to your advantage

3. Share your concerns

Bottling up your feelings will just make you more stressed and can lead to a spiral of anxiety and worry. Try talking to a trusted colleague about your concerns – you may find that others are in a similar position. If there is no one at work, try to create a support network among friends and family.

4. Don’t self-medicate

Resist drinking, smoking too much or taking drugs to calm you down. This will not only likely worsen your stress levels but could also damage your health. Create your own switching-off mechanisms from the boss from hell like meeting friends, going to the cinema or getting some exercise – great for working off inner tension.

You can take our stress tests to help find therapies to alleviate stress, and you can also try our 6 quick therapies for stress.

5. Keep a diary

Keeping a diary is another way to let off some of the tension you may be feeling. Plus, if you try to tackle the problem, it will be useful to have precise examples of your boss’s behaviour. Include dates and names of witnesses.

6. Use email

Don’t be afraid to email your boss if he or she isn’t explaining tasks clearly or keeps changing his or her mind. Outline politely what you think you are supposed to be doing and ask for confirmation. Putting things in writing often works better than just speaking. And remember, emails could be a useful written record if you ever do take your complaint a step further.

7. Speak to your boss

If you are confident enough, you may find speaking to your boss could help. Try and express your feelings in the first person. Instead of saying, “You never explain clearly what you want me to do”, use the more immediate-sounding, “I am concerned because I don’t understand what exactly I am expected to do”. Bullies often back down when they’re challenged.

8. And visualise it going well…

Executive coach Fran Moscow, director of FM Consultancy, suggests thinking back to a past success before going into a tough conversation. Think about how you achieved this success, rehearse the forthcoming conversation in your head and visualise a positive outcome.

“Ask a friend or a partner to ask you any difficult questions that can come at you from left field,” adds Moscow. It’s also important to listen to how the boss talks. “Is he or she a ‘detail person’? If so, respond with detail. If their eyes glaze over when you give information, you will frustrate them; learn to respond with bullet points if applicable.”

9. Seek help internally

If your company has a HR department or healthcare scheme, you should be able to speak to someone in confidence. Again, emails, notes of events, times and witnesses will put you in the driving seat. Colleagues may have taken similar action without you knowing and it could lead to your boss being disciplined or even sacked.

10. Take it a step further

If your boss has been treating you unfairly, you may have legal grounds for compensation. Your written evidence will be essential if you decide to take things further and you should seek professional advice. The following organisations are well placed to help:

• Health and Safety Executive (HSE). Website: http://www.hse.gov.uk/

• National Bullying Helpline. Website: www.nationalbullyinghelpline.co.uk/

• Citizens Advice Bureau. Website: http://www.citizensadvice.org.uk/

• Acas. Website: www.acas.org.uk/

11. Move on

If things show no signs of improving, it might be worth considering a change of company. Sometimes, even just looking for another job will you to feel that you are exercising some sort of control.

The post 11 ways to deal with the boss from hell appeared first on Stressbusting.

Many studies claim that stress during pregnancy is linked to developmental problems like autism, aggression, or learning difficulties. Because the baby’s brain and nervous system is developing during pregnancy, and these are both key in regulating our stress response in later life, it is possible that stress during pregnancy can have negative effects.

The role of cortisol

Some research has suggested that raised levels of the stress hormone cortisol can harm the foetus. Cortisol is always present in our bodies, but levels rise when we are stressed. It increases heart rate and muscle tension, what is termed the “fight or flight” response. This is often helpful in the short term, but continuously elevated cortisol levels, scientists believe, can cause illness.

Scientific evidence?

Despite the widespread assumption that stress during pregnancy could be dangerous, it is difficult to prove such a hypothesis.

The only scientifically rigorous way to prove damaging effects of stress during pregnancy would be to deliberately subject pregnant women to stress, and compare the health of their babies with those of women on whom the stress was not inflicted.

This is of course unethical and so research tends to be done on mice or rats. Results of studies on rodents may suggest pointers to follow up in human trials, but then we are back to square one.

Flawed studies

Some studies of stress during pregnancy rely on women describing their stress levels, which may be unreliable. The research tends to look at extreme stress like domestic violence, serious financial problems or dramatic changes like becoming a refugee

These stressors may well continue after children are born, so it may in fact be stress during childhood that causes problems, for which there is a lot of evidence.

Research by the respected Cochrane Collaboration, however, has shown that women in stress-inducing socially disadvantaged situations who are offered support during pregnancy are less likely to suffer complications or have a caesarean birth.

The Cochrane Collaboration also reports that women who experience significant stress may be at higher risk of developing antenatal depression and less able to look after themselves or their baby.

Stress and miscarriage

Becoming and staying pregnant depends on an intricate cascade of hormonal triggers. Elevated stress-hormone levels could interfere with this. There is not, however, any conclusive research to support that the stressors of day-to-day life are dangerous.

Pregnancy itself can be stressful

Feeling stressed is often caused by feeling that you are not in control. Worrying about how your pregnancy is progressing, possible health problems or complications and becoming a parent can all exacerbate feelings of helplessness. Morning sickness and the lack of sleep and physical discomfort of late pregnancy can make it harder to cope with stressors like difficult colleagues, moving house or a bereavement.

Alcohol, coffee, cigarettes and drugs

Some women may turn to coping mechanisms that do more harm to their baby than the effects of stress itself. Drinking a lot of coffee or alcohol, putting on excess weight, smoking, taking recreational drugs, antidepressants or sleeping tablets are variously implicated in an increased risk of miscarriage and birth defects. If you are self-medicating like this and are contemplating having a baby, or are already pregnant, you should speak to your doctor or midwife.

Relaxation and a healthy lifestyle

The best way to combat the effect of stress during pregnancy is to learn how to relax and have a healthy lifestyle. Limit yourself to small amounts of caffeine. The recommended daily limit of caffeine during pregnancy is 200mg a day (roughly two cups of coffee). The NHS recommends sticking to one or two units of alcohol a week (one large glass of wine). This article explains more about the best ways to lower your stress levels.

The importance of staying active

Another way to ease the effects of stress in pregnancy is to stay active. According to the Royal College of Obstetricians and Gynaecologists, fatigue, varicose veins, piles and swollen limbs are reduced in women who exercise, and they experience reduced rates of insomnia, stress, anxiety and depression.

Most babies are healthy and normal

If you are pregnant and found reading this stressful, relax! Only one to two per cent of babies are born with birth defects in the UK.

The post Stress during pregnancy: is it dangerous? appeared first on Stressbusting.

A recent poll of 2,000 people who had got married in the last five years found that two-thirds said that planning a wedding completely took over their lives.

The wedding industry is worth £10bn a year in the UK and a recent survey on weddingguideuk.com found that the average cost of a wedding is now £11,000. Upmarket Brides magazine, meanwhile, said in January 2013 that their readers reported an average spend of £22,000.

With these amounts of money involved, it’s unsurprising that couples suffer from wedding stress.

What causes wedding stress?

Ensuring everyone has a wonderful day can be very stressful. The amount of organisation involved can feel overwhelming. Pressure from family members and the need to coordinate subcontractors like caterers and photographers often add to an already stressful situation.

The body’s response to such adversity is to elevate levels of stress hormones, which in turn make you want to curl up into a ball, get aggressive or run away.

1. Don’t sweat the small stuff

What everyone will remember will not be the colour of the groom’s socks, or how the potatoes were cooked, but the warmth and fun of all being together and having a great day.

2. Break it up into manageable steps

Discuss with your partner what kind of wedding you want and can afford. Talk to friends and family members whose style and taste you share for top tips.

If it gets stressful, work out what is urgent and important, and tackle that first, breaking each task into clear steps and setting a deadline. A free online wedding planner can help, or hire a professional – expensive, but they can save a lot of wedding stress, especially if you are time poor.

3. Set a budget

Be clear about how much you can spend and allow for a 10 per cent emergency fund. If you don’t want family members to have a say in what happens, don’t ask them for financial help, even if it means a more modest affair. It’s your wedding, not theirs.

Don’t like cake, don’t want a big reception? Don’t have one – the only thing that is compulsory is that you have arranged to both turn up with two witnesses and the officiant at an agreed place and time.

If you’re thinking of getting married abroad, remember that, although it may be costly, fewer people are likely to attend.

4. Avoid family conflict

Family relationships can be complicated if partners or parents have divorced. If a jolly reunion is out of the question, consider getting married quietly and telling everyone afterwards.

5. Limit pre-wedding events

Outings to scout for wedding dresses, hen and stag weekends all increase expense and organisation. Your best mates won‘t let on, but they might find these a costly imposition, especially if they have other friends getting married around the same time.

6. Involve and delegate

Perfectionists and control freaks guarantee wedding stress. Learning to delegate and involve others is one of the best ways of relieving some of the pressure you may be feeling. Don’t be afraid to involve your partner: a recent survey showed that more and more grooms are getting involved with planning their weddings.

Ask friends and family to take on something you find particularly stressful: maybe designing the invitations or choosing the wine. This is also a good way of negotiating financial contributions – my brother and sister-in-law sourced and paid for our gorgeous cake.

7. Keep it in perspective

If you feel upset about something, try talking to someone else about it or writing it down. It will help distance you from the problem.

8. Love yourself and your partner

Eating and sleeping well is important for coping with wedding stress in the run up to the big day, as is finding time to do the things you love with your partner.

Remember that a wedding is a one-off event, while your marriage could last 60 or 70 years.

9. Learn to relax

There is a lot of scientific evidence that meditation can significantly lower our stress levels. Find a quiet place where you won’t be disturbed and try and focus on your breathing. Meditating for a few minutes a day should help to make you feel more relaxed in the run up to your wedding.

In the run up to the big day, you may find a bit of pampering – a massage or a hot bath with lavender oil – can work wonders for your stress levels.

The post 9 ways to cope with wedding stress appeared first on Stressbusting.

Caffeine is a stimulant that acts on the central nervous system. It counteracts the effects of adenosine, a brain chemical that dampens down neural activity, and so helps us feel more awake.

Caffeine and anxiety are linked, however, because the boost we get from caffeine is caused by an increase in our heart and breathing rate. These are the same reactions as the “fight or flight” response that kicks in when we sense danger, or a challenge we can’t cope with.

2. Caffeine and anxiety

The “fight or flight” response helped our ancestors react to attacks from animals and we still need it when we flee danger or square up for a fight. But the same reaction also kicks in when we are faced with stressful challenges like moving house, coping with bereavement or financial problems.

Consuming too much caffeine when you are already highly stressed is like adding fuel to the fire: you are simply revving up your body’s stress response. So we need to be wary of the link between caffeine and anxiety.

3. Symptoms of too much caffeine

Signs that you are consuming too much caffeine include feeling jittery, your heart thumping or beating unevenly and having problems getting to sleep.

A well-conducted experiment at Bristol University showed that the less caffeine participants consumed usually, the more they reported that their anxiety levels increased when they were given higher doses (up to 250mg).

Another Bristol survey, which used MRI scans of the brain, showed that caffeine consumption increased activity in the part of the brain related to signals of threats.

4. Suggested daily amount

So how much caffeine is too much? Since a 2008 study showed a link between high caffeine intake and low birth weight, pregnant women have been advised to limit consumption to 200mg a day (roughly two cups of coffee). Those with high blood pressure should also steer clear of caffeine. Other than this, however, there are no official guidelines in the UK regarding caffeine consumption.

Diet experts suggest limiting consumption to four or five caffeinated drinks per day, and that you should have the last one in the afternoon. It takes about an hour for caffeine to kick in and the effects can last for five to six hours, depending on your metabolism.

5. Drinks that contain caffeine

The results of an official UK survey of caffeine levels in drinks ranged from 1mg for the weakest tea to 254mg for the strongest cup of ground coffee. Drinks like cola, some sodas and those with chocolate or guarana all contain caffeine, as do a lot of sports and energy drinks. If you are concerned about caffeine and anxiety it’s a good idea to check the labels.

Amount of caffeine in drinks

• Mug of filter coffee 140mg
• Mug of instant coffee 100mg
• Can of energy drink 80mg
• Mug of tea 75mg
• 50g bar of dark chocolate around 50mg
• Can of cola 40mg
• 50g bar of milk chocolate around 25mg

6. Caffeine withdrawal symptoms

Caffeine is addictive so if you suddenly stop consuming it, you may suffer from symptoms such as a headache. It is often a good idea to reduce your caffeine consumption slowly. Moving from three mugs a day to two, one and then none, for example, will help you avoid any nasty withdrawal symptoms. In any case, symptoms of caffeine withdrawal will pass in a few days.

7. Decaffeinated drinks

If you love the taste of coffee or tea but want to reduce your levels of caffeine and anxiety, there are plenty of brands, both instant and fresh, from which the caffeine has been removed but that taste very like the real thing. Tea lovers can try Rooibos, which tastes good with milk and is made from a naturally caffeine-free herb.

There are hundreds of other herb or spice-based teas on the market that are worth trying. Most popular soft drinks are also available in caffeine-free versions.

8. When caffeine can help

The good news is that, as anyone who can’t get out of bed in the morning without one knows, a coffee or tea (black, green or white) will give you a little boost that can help you start off the day. Caffeine has also been linked to numerous other health benefits.

A 2012 study at the University of Miami found that drinking three cups of coffee per day could help delay the onset of Alzheimer’s. A study published by Harvard scientists, meanwhile, found that women who drink two to three cups of coffee per day are less likely to suffer from depression.

Should you be worried about the link between caffeine and anxiety? Moderation is key. Drinking one or two cups of coffee a day shouldn’t harm you, and may actually be good for your health.

The post Caffeine and anxiety: 8 things you need to know appeared first on Stressbusting.

Contrary to what some people believe, stress-related hair loss can affect both men and women. It is most common in men over the age of 30. Women are usually affected at a slightly later age.

Signs and symptoms

Individuals suffering from stress-related hair loss will often first notice the problem when washing or brushing their hair. They may notice large numbers of hairs falling from their scalp at one time. Frequently, however, the process is more gradual.

While normal hair loss often results in “bald patches”, stress-related hair loss usually presents as a general thinning of the hair.

What causes stress-related hair loss?

Numerous studies have shown a statistical link between high levels of stress and hair loss. A 1998 study at Western Kentucky University concluded that “women who experience high stress are 11 times more likely to experience hair loss”.

A 2003 study at Rijeka University Medical School in Croatia found that a “significantly higher degree (than average) of trait-anxiety and perceived distress” was reported in individuals suffering from hair loss.

Despite many other similar studies demonstrating a connection between stress and hair loss, it is only fairly recently that there has been serious investigation into the science behind such claims.

A 2003 study at Humboldt University in Germany showed that stress “prematurely terminates the normal duration of active hair growth in mice”. Its author claimed that this was the first clear evidence that emotional stress can cause hair loss.

Following on from the 2003 study, research published in the American Journal of Pathology in 2007 looked at whether similar results could be obtained with human hair. The researchers discovered that substance P, a specific substance released when an individual is under stress, prematurely causes hair to stop growing.

What are the treatment options?

The good news is that stress-related hair loss often resolves on its own. If you are able to reduce your general stress levels, your hair may well grow back within a few months.

Treatments aimed at bringing stress levels under control include Cognitive Behavioural Therapy (CBT) and Mindfulness. A balanced diet and regular exercise are two other effective ways of reducing stress.

There are numerous drugs and supplements that can be used to combat hair loss. It is best, however, to consult your doctor before deciding on a course of action.

Please note

The post Stress-related hair loss appeared first on Stressbusting.

There’s no agreed medical definition of stress, and argument about the word’s meaning stems at least partly from the fact that it can refer both to stressful events or circumstances and to our reactions to them.

What adds to the confusion is that not all of us find the same things stressful. Some of us will tense up at the thought of speaking in public, for example, while others might find flying to be far more stressful.

The definition of stress

Looking up the origins of the word is somewhat helpful. “Stress” has its origins in the Latin word “strictus”, meaning “drawn tight”. This later developed into the Middle English definition of stress as “hardship or force exerted on a person for the purpose of compulsion”.

This sense of something or someone controlling us, rather than the other way round, helps us towards a definition of stress. Indeed, one definition of stress is that stress is simply t­­­he ­sense of feeling out control.

The definition has changed over the centuries, but the Hungarian doctor and biochemist Hans Selye (1907-1982) is credited with “discovering” modern stress. He studied how the body’s adverse reaction to demands placed on it could trigger hormonal changes that, over time, could lead to problems such as high blood pressure and a compromised immune system.

The role of stressors

Selye avoided the need for a definition of stress by coining the word “stressors” to describe the things or events that cause stress. Later, psychologists divided stressors into four different types:

1. One-off events with a limited time span, e.g. making a speech or dealing with a toddler’s tantrum.

2. Events with a longer time span, but where there is an end in sight, e.g. taking exams, moving house, or getting divorced.

3. Past events, e.g. witnessing a terrible accident, military combat, or being assaulted.

4. Continuous events with no end in sight, e.g. being in debt, or caring for someone with dementia.

The fight or flight response

Sometimes even happy events, like planning a wedding or becoming a parent, can be stressful. But the body’s reaction to stressors is the same. It triggers the production of hormones including adrenaline and cortisol to prepare our bodies for what the primitive part of our brains perceives as an attack. This in turn triggers the “fight or flight response” that our ancestors needed to escape, fight or avoid predators.

Nowadays, there aren’t many predators on the streets, but our physical reaction to stressors has not changed: “stress” hormones send signals to our hearts to beat faster and pump more oxygen around our bodies. Stress also makes us produce more glucose to give us energy, make us more alert and cause our muscles to tense up.

When flight or fight causes problems

That reaction is still vital – it’s what makes us stop dead instead of stepping into the path of a speeding car, or flee from danger. But when it’s in response to less life-threatening situations, like a bullying boss or getting stuck in a lift, it can hinder rather than help.

While one person’s fight or flight response is what gives them their get up and go, it can paralyse others. Why we react differently is probably to do with our personality and life history, but not properly understood.

This difference in our sensitivity to stress also explains why some people are unsympathetic when others feel stressed: “Why can’t they just ‘man up’?” In short, occasional bursts of stress may not be harmful, but if they come thick and fast, or are continuous, the raised cortisol and adrenaline levels that they cause can harm our health.

Stress vs. anxiety

Sometimes it’s difficult to distinguish between the definition of stress and that of anxiety. The physical symptoms are similar, but one key difference is that while most people recognise what’s causing their stress, anxiety may be a more general malaise with no apparent cause.

The cost of stress

Whatever the precise definition of stress, it’s certainly a problem. The government agency the Health and Safety Executive, which gathers data on workplace stress, estimated that in 2011/12, the latter caused 40% of all work-related illnesses, resulting in the UK losing 10.4 million working days in 2011/12. On average, each person suffering from work-related stress took 24 days off work. Research by the Priory Group of hospitals claimed that the cost of stress at work to the British economy is £3.7 billion a year.

Find out more

If you are feeling stressed and would like to understand your symptoms better, you can take our unique stress test. Stressbusting also offers a large amount of information on possible treatments for stress as well as two therapy selector tests to find the treatment most suitable for you.

The post What is stress? What’s the definition of stress? appeared first on Stressbusting.

The “fight-or-flight response”, or simply the “stress response” is a physiological reaction to situations that we feel we can’t control – from taking an exam to losing a loved one. It evolved to help our ancestors deal with threats from predators or other dangers, by priming the body for either fighting or fleeing.

If we experience this stress response too often, however, it can cause stress-related illness. While some people dismiss feeling “stressed out” as being ”all in the mind”, the effects of stress on our health are now well researched by scientists, partly because stress-related illness causes high levels of work absenteeism at a huge economic cost.

The role of adrenaline

When faced with a perceived threat, whether physical or psychological – a car heading straight for us or else a bullying boss – our bodies produce “stress hormones” such as adrenaline. This speeds up our heart and breathing rates to help pump oxygen round our bodies in preparation either to fight the threat or run for the hills. It can also trigger sweating and a dry mouth.  As the threat recedes, so does the adrenaline, but if it’s long term – “a chronic stressor” – and especially if it’s emotional, a high level of adrenaline may lead to stress-related illness.

Why cortisol matters

This hormone is present in our bodies all the time and is vital for many functions, including regulating our blood sugar and metabolism. But levels increase as an effect of stress, when cortisol triggers short bursts of energy, heightened alertness and dampens down our pain response.

It makes hearts beat faster and muscles tense – helpful in dangerous situations, but if cortisol is continuously elevated, scientists believe, these responses can also cause stress-related illness. High cortisol can also reduce our sex drive and, in women, cause irregular periods, or stop them altogether.

Chronic overexposure to stress hormones has also been linked with both obesity and memory impairment.

7 kinds of stress-related illness

1. Cardiovascular disease (CVD) and heart problems

Increased heart rate and high blood pressure are two of the most serious health effects of stress. Several reputable studies have shown the link between higher reported stress levels at work and increased risk of heart attacks and strokes. If you think that stress is causing these symptoms, you should see a doctor. Left untreated, they can prove fatal.

2. Inflammation – of skin conditions and others

Research also suggests that raised levels of stress hormones can cause inflammation, aggravating conditions like rheumatoid arthritis, psoriasis, eczema, skin rash, ulcerative colitis and Crohn’s disease. This altered inflammatory response can also have an effect on our immune system, which kicks in when we try to fight off infections like colds. Even just dwelling on stressful events in the past can increase levels of inflammation, found a 2013 study at Ohio University. Speak to your doctor if you have the conditions just mentioned and think that stress might be causing or aggravating them. You can also use our stress tests find therapies to help cope with your symptoms.

3. Insomnia and sleep problems

One of the most common effects of stress is difficulty “switching off”, resulting in not being able to get off or back to sleep, and/or waking too early in the morning. A large study published in the European Heart Journal in 2013 made a link between insomnia and heart failure in people with these symptoms. Meanwhile, chronic sleep deprivation is likely not just to make you feel tired and irritable but can also cause accidents. Many people find hypnotherapy and meditation to be particularly effective in treating stress-related insomnia.

4. Physical tension and headaches

It’s not surprising that increased levels of hormones that cause our muscles to tense up in preparation for a fight can, in the long term, also cause pain, stiffness and tension headaches. In small doses, this may not cause problems and can be alleviated by exercise, breathing techniques or hands-on therapies like massage. In the longer term, however, they can be harmful.

5. Depression and anxiety

Feeling unable to cope and worrying a lot is another stress symptom that, left untreated, can lead to serious health problems such as depression and anxiety. Talking therapies like CBT can help, but you may need medication too. You should therefore see a doctor if these effects of stress are stopping you from functioning normally.

6. Digestive problems and irritable bowel syndrome (IBS)

Tummy trouble such as nausea and stomach ache with no medical cause can often be stress related. In particular, IBS or irritable bowel syndrome – a cluster of symptoms including bloating, cramps, diarrhoea and constipation – is thought to be partly stress related and the anxiety caused by needing to rush to the toilet can make the problem worse. Nutrition can play an important part here and if your doctor can’t help, visiting a nutritionist might.

7. Self-medication – cigarettes, alcohol, food and drugs

Many of us cope with stress by reaching for cigarettes, alcohol, food or even drugs. Of course, a glass of wine can help us relax, and a bar of chocolate can cheer us up, but “self-medicating” excessively by consuming any of these things in excess can lead to health problems that in turn create more stress. This can be difficult to face up to, but it’s best to seek professional help – overindulging or even becoming addicted is often a greater health risk than many other stress-related conditions.

The post 7 kinds of stress-related illness appeared first on Stressbusting.