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Stress in the work place is on the rise. A survey by healthcare consultancy, IHC highlights that 13.4m days are lost each year due to stress, anxiety and depression. This costs industry '11bn each year! Work place energies are dropping to an all time low according to another survey carried out by Adecco and the Chartered Management Institute. The survey also revealed that managers are working 14 hours longer than they are paid for and are not getting to spend enough time with their families. Life is becoming more time pressured and we're all faced with challenges that sometimes we feel we cannot cope with, leading to stress.

If you're suffering from stress then you may recognise any of the following symptoms: mood swings, anxiety, skin problems, tiredness, muscle tension, poor concentration, changes in sleep or eating patterns, low self esteem or poor memory. If any of these symptoms are all too familiar it is essential that you take positive action promptly, as long term stress has a detrimental impact on overall health. Perhaps you're in need of some time off work? However, if you're not due a holiday for a while, here are a few tips to help you get through the working week:

1) Exercise improves mental health, emotion, and mood, and is an essential part of stress busting and relaxation. So why not get down the gym or join a regular exercise class?

2) The worst reaction is to use alcohol, cigarettes or drugs to relieve tension. Instead, take time out for enjoyable physical activity such as sports or dancing. You can involve your whole family in this and get fit at the same time.

3) When you do get tense, you also find that your breathing is much shorter, so you need to take deeper and slower breaths, and you'll feel instantly calmer.

4)Yoga is also recommended for combating stress, as it relaxes the mind as muscular activity is increased.

5)Make changes in your diet such at cutting down on sugar or caffeine, which could be contributing to the problem. Of course, eating a balanced diet is vital, with plenty of fresh fruit and vegetables, and drinking lots of water will help concentration.

6)Try to make time for rest and relaxation each week; it's vital for your sanity!

Spencer cuckney, fitness expert, certified personal trainer with over 15 years experience and founder of Fitnessmaster offers 1-2-1 personal training, online training, nutrition services and specialized fitness services that fit your budget and schedule.

Visit www.fitnessmaster.co.uk or call 07919101208 and begin meeting your fitness goals today