It seems that our 21st century pace of life should come with a health warning.  In these times of economic instability many feel they are being stretched further at work than they already were.  While stress means different things to different people, the main symptoms are:

• Noticeable changes in appetite
• Poor concentration, irritability
• Bad sleep patterns
• Not being able to relax

Physiological and psychological concerns:

• Weight loss or gain
• A randomly irregular pulse rate
• Loss of sex drive

When is seeking further help necessary?  If you feel any of the following:

• Irritable, angry or frustrated on a daily basis
• A sense of meaninglessness about life
• Recurring thoughts of worthlessness and self-loathing
• Strain on relationships
  
• Feelings of self-harm/suicidal thoughts

Getting support from a counsellor could help with identifying certain factors that could help such as:

• Looking at your support network: are you isolated or do you have supportive friends and family?
• Control: separating what you can't from what you can control and emphasising the latter.
• Emotional management: look at tools that could help you manage your emotions to better cope.

From a holistic perspective, it's important to look at the bigger picture and explore activities that might be highly beneficial, whether it's taking up exercise, yoga, meditation or getting on with a non-work related activity that gives you pleasure and a sense of satisfaction.  This could be a hobby, or getting more involved in something you're really passionate about, and getting more involved in communal activities.

It is worth exploring all these areas before jumping the gun and getting on anti-depressants.  A study conducted in Duke University North Carolina 10 years ago showed that aerobic exercise (30 minutes brisk activity) just 3 times a week is as effective as drug therapy in relieving the symptoms of major depression in the short term, and continued exercise reduces the changes of depression returning in the long term (source: news.duke.edu).  With stress and depression often so closely linked, this is not an option to overlook.

We all go through stressful periods, and if it's for a short time, life just goes back to normal and symptoms will ease.  If however you've been going through stress for an extended period, it's important to recognise that and seek the support you need.

Until you decide what stress-beating path to take, here's a helpful breathing exercise:

7/11 breathing technique

• Take a moment away from phone, computer, etc.
• Sit comfortably in a chair or armchair (rather than lie down)
• Inhale slowly for 7 counts
• Exhale for 11 counts
• (Numbers don't matter, just make out breath 4 to 5 counts longer than in breath)
• Do this for at least 10 to 15 minutes

Benefits:

• Relaxes the body
• Calms down erratic thoughts
• Benefits the nervous system
• Improves clear thinking

Even taking 20 minutes a day to yourself, closing your eyes and just focusing on your breathing can bring down your stress levels.

www.holisticbeat.com/