Every person in a position of responsibility knows what stress is and managing stress is an increasingly popular subject on management courses. They have no time to relax because they are under constant time pressure, they are uptight and because they need to do their best, they speed through the day trying to do as much as possible. They also keep an overflowing diary of events in their free time. They have not had any time for regular relaxation for some time - this is a commonplace scenario to numerous people, but it does not discourage them.

Nowadays, anguish is a synonym for exceedingly busy, prospering people. We are inclined to ignore that stress and strain can trigger an illness.

The consequences of stress and strain are metabolism complaints, untimely ageing, a weakened immune system, allergies, stomach ulcers, cancer and heart attacks.

Anxiety is caused by overwork ("stress factors"). Distress factors are noise, lack of sleep, time pressure, discontentment, chronic financial worries, depression, excessive professional demands, apprehension and agitation. Principally stressful strains are bereavement in the family or of a friend, divorce, redundancy and moving house.

Try and manage your irritability to anxiety

Stress factors stack up. A messed-up meeting or an unproductive trade encounter may be conducive to arguments with colleagues and the customary time pressure.

Suffering comes in no neutral volume. Situations, in which a group of people are under tension, should not cause you grief. The number of times you experience ill depends on your pain stability. If you are satisfied within yourself and keep a enthusiastic disposition to living, it will not be easy to throw you. If you do become stressed, come what may, you can eliminate this built-up anxiety with simple fitness techniques.

The primary points to note are:

Keep away from stress

Do not become unsettled if, for example, the telephone line is constantly occupied. You should not permit things, which you cannot do anything about cause you harm. Transform your anger or frustration at failed negotiations into motivation. Distress is predominantly a question of demeanour and you are the individual who controls this. Keep a diary. Every day write down the things that made you resentful, frustrated and envious. This technique you can manage your susceptibility to stress and strain and react in a calmer manner the next time. Avoiding stress and strain caused by events that are beyond your command is a principal subject- matter in time management courses. If you cannot undertake to do this, then undertake another simple method.

Take deep breaths

If you are infuriated or in an exceedingly stressful position, you instinctively breathe irregularly. In moments of exceptional surprise and strain you do not even breathe at all for a small time. If you are feeling all right, you breathe slowly and regularly.

By concentrating on your breathing you can quickly control your attitude. When concentrating on your breathing, make sure your body posture is correct: your vertebrae should be vertical - back, neck and the back of your head should be in line. Your feet should be parallel and the soles of your feet should be straight on the ground. Now take a relaxed, deep breath. First of all, fill your tummy with air, then your rib cage. Now breathe out quietly. Be conscious of how your stomach first subsides and then your rib cage. Do this exercise whenever you are stressed or enraged.

Tense your muscles

Every cerebral tautness triggers muscular tightness. Loosen up your muscles. This will eliminate temporary anxiety. If you are working at your desk for a extended interval of time or are rushing around madly, your muscles frequently go into a torturous cramp. Make a conscious attempt to stiffen these cramping muscles. The portentous thing to do is to continue breathing calmly. This takes a touch of discipline since most people demonstrate a tendency to hold their breath when they suffer with muscle cramp.

After a few breaths of concentrated tensing, suddenly untense the muscles. You will note that the tight muscles ease, the body is stimulated and the distress hormone, cortisol, rapidly disappears. You will be capable to do this exercise anywhere and without spending too much time.

Meditate with music

Music is a balm for every stressed soul. There is no simpler procedure of eliminating contradictory feelings and exhaustion after a difficult days work than listening to gentle music. Pay attention to relaxing and complementary music, preferably classical or meditation music. Allow the calm, restful sounds float over you. Sit or lie down and close your eyes. Do not do anything else but pay attention to the music.

Move about

Stress and strain causes a deprivation of oxygen. The body and mind's productivity sinks. By moving about and working your muscles you will increase the provision of oxygen to the body. Even tiny changes to your daily procedure will support. Refrain from taking the lift. Use the stairs. This will get your circulation going. Whether you opt for competitive team sports such as football or handball or would to some extent work out on a running machine, it is all the same. The significant thing is that you keep your body running in good shape.

There are other techniques for managing anxiety in yourself and others that you manage that are taught on good management courses.