Stress Audit

Are you suffering from stress? The following test has been devised by Prof. Cary Cooper, occupational psychologist at the University of Manchester Institute of Science and Technology, to help people discover whether they are trapped in work-dominated lives and suffering from stress.

For each question answer

frequently (3),
sometimes (2),
rarely (1) or
never (0).

1.	Do you find it difficult to relax and to sleep at night because you are thinking about work?
2.	Do you wake up early in the morning thinking about what has to be done during the day?
3.	Are you one of the last to leave the office?
4.	Do you contact colleagues outside working hours to discuss work?
5.	Do you take work home in the evenings?
6.	Do you take work home at the weekends?
7.	Do you miss lunch during the working week?
8.	Do you give your home telephone number to work-related contacts?
9.	Are you impatient with your spouse, partner or family because you are distracted by work?
10.	Are you annoyed by domestic activities (eg having to take children to school) which take you away from work?
11.	Do you find you are only Just recovering from the working week by Sunday?
12.	Do you find it difficult to relax during the first few days of a holiday?
13.	Are you eager to go back to work after a holiday?
14.	When travelling to and from work do you fail to remember the journey because you are absorbed in your work?
15.	Do you find you discuss work in most social situations (eg dinner parties)?
16.	Is physical exercise the activity of last resort?
17.	Do you find that you are not really listening to people but thinking about what you need to do next in your job?
18.	Do you feel that you are constantly under pressure and in a rush?
19.	Do you get impatient with work colleagues who don’t take work as seriously as you?
20.	Do you need to have your achievements and successes recognised by others?
TOTAL

How Did You Score

0-25 Excellent You have a high degree of self-esteem and identity and have a healthy control over your work life

25-40 Fair. You life is moderately work-dominated but be careful. Look at the questions to which you answered frequently. Do you have an impatient personality? Is work spilling into your home life? Modify your behaviour accordingly.

40-60 Poor. You live a work-dominated life and are displaying behaviour which can damage your relationships outside your job Be more assertive and control the time boundaries between home and work Maintain a proper diet and recuperate with regular exercise. Break the circle of stress before it causes more serious problems.

Stress Busters

AMID the plethora of advice on how to avoid stress, one thing is too easily forgotten: that stress is our body’s natural, healthy reaction to danger. if we understand how our body reacts to difficult and threatening situations, we can learn how to make stress work for us ... By Becky Morris

BRAIN
Positive: Endorphins are released into the bloodstream. These naturally occurring proteins are identical to morphine and have the same effect, acting as a natural high and a powerful painkiller. High endorphin levels are the reason why boxers do not feel their injuries until the end of a fight. Endorphins are also responsible for the increased concentration and quick thinking that accompanies a crisis.	Negative: In long-term stress, such as dealing with a nagging boss, a relationship breakdown or financial worries, the body’s store of endorphins is depleted, which can aggravate aches and pains and lead to mental exhaustion.
Stressbuster: Take time out for mental relaxation, with meditation or yoga.

THYROID
Positive: Increased levels of thyroid hormones cause increased chemical activity in all the body’s cells so nutrients are released more quickly. The body burns fuel faster, giving an extra burst of energy.	Negative: Prolonged high levels of thyroid hormones can cause intolerance to heat, jumpiness and weight loss. Insomnia and exhaustion can follow.
Stressbuster: Avoid quick-burn foods such as chocolate and cut out caffeine and alcohol. Make time for relaxation and include slow-release complex carbohydrates such as wholemeal bread, pasta and cereals in your diet.
DIGESTIVE SYSTEM
Positive: When the body is stressed, high adrenaline levels cause the entire digestive system to shut down and blood is diverted, to other, more vital, bodily functions.	Negative: The mouth goes dry as the production of saliva stops. The stomach and intestine slow or stop the production of digestive enzymes. Diarrhoea can occur as the body seeks to jettison any excess load prior to battle. If stress continues, stomach bloating, nausea and cramps can result and lead to irritable bowel syndrome.
Stressbuster: Eat slowly and in a relaxed setting to allow proper digestion. Avoid snatched meals at your desk or late at night.
HEART
Positive: The heart pumps furiously to convey more blood to muscles and lungs, leading to increased energy levels.	Negative: Increased blood pressure can cause fatty deposits in the arteries to release their contents into the bloodstream, which can lead to heart attacks or a stroke.
Stressbuster: Keep cholesterol levels low, exercise and practise controlling your heartbeat through breathing and mental relaxation.
LUNGS
Positive: The lungs work more effectively under stress: nostrils flare, throat dilates and air passages in the lungs expand to provide an extra emergency supply of oxygen.	Negative: This can lead to hyperventilation in which the mix of carbon dioxide and oxygen in the blood is unbalanced, which can lead to light-headedness or even fainting.
Stressbuster: Breathe your own exhaled air from a paper bag. Rich in carbon dioxide, it will combat hyperventilation..