With the possible ramifications of stress ranging from depression, headaches and ulcers to heart disease and high blood pressure, it makes sense to consider ways to reduce it in one's life. Identifying the causes of stress can be very helpful for some people. These methods will work anywhere, but they're good habits to get into each day at work. They will help you cope with your workload.

Through your hands

By de-stressing your hands, you can de-stress your entire body and returning yourself to a state of calm and balance. Every now and then check your hands to see if you have them clenched. If you find that your hands are in a fist, shake them briskly for 30 seconds to release the pressure.

Use a stress ball to assist. Squeeze the ball tightly, release and stretch your fingers and hands for a count of 12. Then squeeze the ball again. This combined with the above shaking exercise is helpful in relaxing muscles in the hands. The rest of the body often will follow suit.

Essential oils

Unless you have your own office and can use an oil burner, you will need an alternative method of enjoying relaxing oils. Try keeping a cup for the purpose that you know you will not drink out of. Put hot water in the cup and a couple of drops of your chosen oil so you can inhale it. It will last as long as the water is hot. It's a good idea to put the cup away immediately after use so nobody else tries to use it to drink out of. Alternatively, try using a clean handkerchief with 3-4 drops of your favourite relaxing oil so that when needed, you can just inhale them. You could also rub a little of your chosen oils on your skin. I often put some on my skin on the front of my neck at the base because the body heats up the oil and the vapours waft up under my nose. If you intend to rub the oil on your skin, be sure to mix one or two drops with a carrier oil such as sunflower or vegetable oil to make it less potent and harmful to the skin.

Some suggested oils are below. I have added a cautionary note with them to help. It doesn't mean you shouldn't use them, but helps you be aware of just how effective they are and how to avoid problems. Oils in general are quite potent and while they work well, you should always take precautions and ensure that you are well versed as to their safe use. You will notice that a lot of them will be used for anxiety as well as depression. This is because they not only relax you but they will also be uplifting to the spirit and emotions so they promote a feeling of well being or happiness.

These are wonderful oils and one of my favourite things about them is that you can combine them to create scents and combinations that you personally love. Just a drop or two of each in different combinations can produce wonderful effects.

• Basil - An effective nerve tonic, lifts fatigue, anxiety and depression. Caution: As relaxants tend to become depressants when overused, be careful not to use too much or too often. Avoid use during pregnancy.
• Cinnamon - Good for fatigue and depression. It is also effective for colds and flus. Caution: Use only in very low concentrations or under professional advice.
• Cypress - An antispasmodic and an effective sedative to soothe anxiety. It's also great for a range of other things such as colds, flu and circulatory conditions. Caution: Do not use if you suffer from high blood pressure.
• Geranium - This will both uplift and sedate so it works very well with nervous tension and depression.
• Jasmine - This great oil is a mood enhancer so it will lift your spirits while relaxing you. It also is a very popular fragrance.
• Lavender - This is a sedative and tonic which helps to balance the nervous and emotional systems. Used as an inhalation it can also ease migraines and headaches. Another popular fragrance.
• Marjoram - Particularly good for treating the nervous system, this will also help with headaches and muscular strains. Cautionary note: Not to be used in early pregnancy. Use in small doses as it can sedate and curb the libido.
• Neroli - Good for anti depression and anxiety as well as pre menstrual tension.
• Sage - Another one I have used for many years. I use white sage although clary is well known for its sedative and euphoric properties. It is used for treating anxiety, depression and insomnia. Also good for removing negative energy from your location. Caution: Clary sage is not to be used while pregnant.
• Sandalwood - I personally have used sandalwood for years as a relaxant and pick me up. It gives a nice relaxed feel, easing irritations.
• Ylang-Ylang - This is a good one for relaxing a person when used sparingly. Highly recommended for insomnia, anxiety and depression.

Head roll

Tension tends to gather in the neck and shoulders. A simple way to help alleviate this is to help your body relax by holding your head straight down toward the centre of your chest. Roll your head slowly round to the right shoulder and then raise the chin. Lower your head again and allow it to roll back to the centre, looking straight down toward the centre of your chest again. Continue the head roll, doing the same movements to the left shoulder. Repeat this five times.

Colour therapy

Pink is the colour of calm and tranquillity. Studies have proven that it gives a momentary lift to the spirits making people happy. Place elements of pink around you on your desk or wall. Alternatively you could wear it or keep an item on you in that colour such as a scarf or handkerchief and when you need it to work, take a look at it, close your eyes, see the colour going within you and around you, absorbing into you, cheering you up and relaxing you.

As colour association has a very strong impact on an individual, if you have a colour that you associate with happy memories, calm, peaceful moments such as blue for the water you used to see on your relaxing holidays, then that colour may work very well for you. Let it remind you of how you felt in those stress-free moments. Let the thoughts cheer you.

Exercise

When going to lunch, instead of riding in the lift, take the stairs. This is not new advice, but it is surprising how few people try it. The exercise will release endorphins which lower stress, raise your level of happiness, boost the immune system, relieve pain and slow aging.

Nutrition

The first thing to keep in mind with stress is that those who are getting enough nutrition are less likely to suffer the side effects of it. Eat natural, whole foods that nature created, not package food, (preferably raw with the skin on when it comes to fruits and veg) and you will be on your way to a less stressful life.

While it is tempting to pop a synthetic vitamin supplement, the body does not process it as well as natural food. This is because in nature, Vitamins do not exist as an isolated compound. They are part of a complex compound with several elements working together to produce a specific biological response in the body - in many cases allowing the vitamins to be absorbed in greater amounts and more easily. For example, Vitamins such as vitamin E, can only be properly used by the body if they are consumed in a natural form. Food from nature comes already packed with all of the requirements needed for your body to take the nutrition from it.

Although synthetic vitamins contain the most stable and useful forms of vitamins, they do not contain all of the elements of a vitamin complex. They are a great helper for those who need to boost their vitamin intake, but do not solely rely upon them. This is a great reason to eat natural whole foods. Pre-packaged foods have to be processed and this most often kills the vitamins and other natural components of the food needed by the body. Concentrated orange juice is a good example of this. The process removes the vitamins and so vitamin C has to be replaced. To think that you could get what you want by simply enjoying some fresh fruit.

• Salmon: Diets high in omega-3 fatty acids protect against heart disease, but they also help to prevent anger and aggression, lifting your mood.
• Oranges: A German study revealed that vitamin C reduces stress and returns blood pressure and cortisol to normal levels after a tense situation. It also helps boost the immune system which suffers when stressed.
• Beef: Women especially tend to be low on iron. When you realize that it only takes 1/2 - 1 teaspoon of iron each day to fulfil our body's requirements, it really is not that much. Vitamin c helps the body absorb iron so why not have an orange before that roast beef sandwich?
• Sweet snack: If you cannot hunker down on a nice piece of fresh fruit in the office, a yummy snack alternative is to take to work a small bag with such ingredients as raisins, sunflower seeds, dried cherries, apricots and sultanas, walnuts and pecans. They help stave off the craving our body gets for carbs when we are stressed and produce serotonin aka "the happy hormone". Serotonin is a neurotransmitter that regulates mood, appetite, and sleep in the central nervous system, which helps you return to a calm, happy state of mind. They also contain antioxidants and vitamin E, helping your immune system cope and resisting colds and flus that often come with stress.
• Dark green vegetables are full of vitamins that help replenish our body in stressful times. The potassium contained in many vegetables helps to calm the nerves.

Herbal/Natural remedies

You may not be aware of this, but chemical copies of natural remedies were created not only because it would be hard to supply enough for the world's population but also because natural remedies are much more potent and effective than chemical. The plus side is that they work better and are more compatible with your body because they are natural, the downside is that you need to be careful and get professional advice on taking them as they can also be dangerous if not taken carefully. Having said that, check out these stress-relieving gems nature provides for us and research further to find even more. Taking a herbal remedy when needed will be a good backup to your other solutions.

• Oriental Arborvitae - This seed has been used in herbal medicine to relieve stress for centuries. It also relieves heart palpitations and can be purchased in various forms and with other herbal stress relievers. Be aware that it can also relieve constipation so follow the instructions.
• SAM-e (pronounced Sam ee)- This natural anti-depressant has been found to be 100 times more effective than any anti-depressant drug prescribed by a doctor. It is also fast acting with no side effects.

Stress-relieving drinks

• Ginger Tea - For those who tend to get tension or gripping in the stomach with stress, ginger tea is a wonderful remedy for settling it. You could pre make it at home and take it to work and enjoy it cold if you want with juice or perhaps get some herb tea with ginger included.
  To make:
  Add one inch of fresh ginger root to 3 cups of boiling water for 5-10 minutes. Add honey or brown sugar to taste if you choose.
• Water - Drinking water can help to relieve stress, headaches, stomach pain, low energy, depression, toxic build up and more. It is perhaps the most important thing we can ingest for our bodies and most people do not drink enough of it. Keeping a jug of water on your desk will help you to remember to drink enough.

State of mind

Maintaining a positive state of mind helps. Look at the positives of your job. There has to be at least one. Build upon that. If nothing immediately comes to mind, then when you have a moment, think of how you can improve it, then when the time is right, act upon it. Tell yourself how the job will help you whether it be gaining experience, meeting new people, learning new skills, even staying at one place for a long time can be an advantage when opting for a promotion or a new job. If you look for positives, you will find them.

You may laugh at the idea of talking to yourself, but affirmations are a very powerful way of reprogramming your brain and your body to respond how you want it to. So, when stressed, repeating affirmations in your head while making yourself smile can within moments change your attitude, resulting in a genuine smile and a lessening of tension. Say the words in your mind over and over until you feel better. Don't hesitate to write it down either. The written word can help the brain absorb the point even faster. This is why the printed media has such a strong effect on readers. Also, keeping a favourite picture nearby can lift your spirits.

Try such affirmations as:

• Pressure is not created to stress me. It is simply a challenge to be overcome.
• Challenges help me to grow.
• Instead of allowing challenges to overwhelm me, I will find solutions.
• For each challenge I overcome, I become a more valuable employee.
• I will not take the pressure from work duties, personally.
• Today is a new day full of new opportunities
• I can accomplish anything
• I can cope with my workload
• I will allow my challenges to push me onto greater achievements
• I have no boundaries. I can cope with what comes into my life.
• I can retain inner peace

Organisation

Sometimes simple lack of organisation is enough to throw chaos into your day creating tension through making the job more difficult or wasting time. Take a look at your workplace and workload and see where you can make simple improvements to assist such as:

• Tidy your desk or workplace
• File or sort loose papers
• Reorganising your pc files may save you time in locating what you need.
• Keeping your work area clean can make a big difference in how you feel about it and make you less susceptible to illness. Clean keyboards, phones, light switches, desktops, door handles to lower the chance of catching what other people have.
• Don't be afraid to seek advice or tips whether online or from a workmate.

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