EVERY single person on the planet experiences stress, but depending on where they live, how they live and what they do, some experience it more than others. In fact, a few of us live almost permanently in a state of acute stress, only we’re too busy getting on with our lives to notice.

Stress is an excess of pressure that stretches us beyond our capability to cope with a given situation. People in big cities love to talk about life in the fast lane and proudly pander to the certainty of stress that goes hand-in-hand with such a frantic lifestyle. But few take the time to stop and think about the effects such a hectic lifestyle has on the mind and body, and even fewer actually act on the warning signs. According to Dr Susan Jamieson, a specialist in stress management, 50 per cent of medical consultations are stress-related. ‘‘Stress affects the body because of a mind-and-body connection,’’ she explains. ‘‘The things that we think change our basic bio-chemistry and affects every cell in the body.

Stress manifests itself in a variety of ways, but symptoms can include bad skin, back pain, stomach problems, headaches, tingling in arms, frequent urination, chest pains and panic attacks. The longer the stress continues, the more intense the signals become. ‘‘They let us know that the body is under pressure.’’ Continues Dr Jamieson. ‘‘It’s the body’s way to telling us to slow down.’’

But stress shoudn't be seen as a wholly negative thing. "Positive stress"—something that provides mental challenge or stimulation—is actually healthy. "But only if you feel up to the challenge and only for a short time", says the expert.

So how should we deal with life filled with stress? One of the most important factors in beating stress is education. But stress is an individual issue, and what may be an impossible crisis for one may be a mere challenge for another. Naturally psychology is an important aspect of dealing with stress, and building up the body’s resistance through lifestyle and environmental changes using therapies such as smell, sound, vision and hearing is all part of the process. However, it’s important that everyone understand why they are doing the treatment for it to work.

So how can you at least cut down on the temptation to pull our hair and climb the walls? Some basic counter-measures could include surrounding yourself with people you like, playing soothing background music and burning sedative oils — lavender, sweet orange, geranium, basil and camomile.

Physiologically this is important to reduce the risk of heart disease and other stress-related illnesses. The byproducts of stress are flushed out of our bodies; exercise is an endorphin release, and as our muscle are forced to relax, the heart rate increases and circulation improves, which in turn leads to weight loss and decreases the possibility of cardiovascular problems. An alarming 40 per cent men die from heart attacks and women are almost becoming as susceptible to the killer disease. A specialist of coronary and artery disease has proven that these disease are reversible with stress-management courses. A daily 20-minute cardiovascular workout — something as easy as a bit of fast walking — is easily enough to maintain a healthy heart. Yoga, meditation and relaxation exercises that rest the brain and help sustain a healthy balance of mind and body can also help enormously.But this is not enough on its own. Good nutrition is another essential in beating stress. Apart from obvious day-to-day functioning of the body, it also builds up the biochemistry of the brain. Tempting as it may be to snack on junk food, too much sugar or caffeine only raises energy levels for a short time and an unbalanced diet deprives the body of essential nutrients. Saturated fats, caffeine drinks and alcohol should all be kept to a minimum. ‘‘That’s not to say we shouldn’t have a drink at all,’’ says Dr Jamieson. ‘‘Just don’t overdo it.’’

Nutrition aside, these food also interfere with sleep, which can be another problem associated with stress. Lying in bed worrying about not getting to sleep is common. ‘‘I try to reassure patients that lying in bed is a good rest,’’ remarks Dr Jamieson. ‘But if your mind is racing, they get up and do something. Read a book or make a list of what you need to do. But act on the list the next day.’’ If insomnia proves to be an ongoing problem, non-addictive sleeping tablets may be used for a short time, but only under medical supervision.

Recognition that your mind and body are stressed is the first step towards correcting the balance, but at what level should we seek medical help? ‘‘If a person is suffering from headaches on a regular or daily basis, then they should see a doctor,’’ suggests Dr Jamieson. Ultimately resistance to stress is down to the individual, but it can be built up very quickly. ‘‘There will always be stress around but we ourselves must build up resistance by good habits — diet, sleep, exercise and relax — because we are responsible for our own stress levels,’’ comments Dr Jamieson. ‘‘We people get back from holidays, they tend to fell refreshed and relaxed and ready to deal with life again. So do the things you like doing, and be happy inside. — Asia Features

A good posture is an invariable attribute of a good personality. Speech, appearance and attire have all been spoken and written about as what goes into making an impression. Yet the importance of good posture cannot be undermined. Will Rogers rightly remarked, "You never get a second chance to make a first impression". A good posture has a lot to do with demeanour, gait and body language. A professional model is trained to walk straight, square the shoulders and suck in the stomach. Sometimes women do themselves a great disservice by slouching which makes them look defeated, submissive as if the world is too much for them. Whereas if one stands upright one looks serene, in control, not to mention slimmer and more elegant. You could be sure of your posture if you develop the following habits until they become second nature to you.

Always stand tall, head high, shoulders down and back, midriff pulled in, derriere neatly tucked away.

Sit back in the chair, spine straight and supported by the chair back.

Women need to cross their feet neatly at the ankles. Crossing one knee over the other is also acceptable but does not look as graceful especially when the sari rides up to expose the leg and the petticoat.

Men need to remember not to partially slide down the chair and spread out their legs or continuously shake their knees.

From the moment you get up in the morning until you go to bed at night, your day is filled with opportunities to improve your posture. Since you have to walk, turn, stand, move and sit. Make these actions a pleasure for others to see. Remember your posture as you sit down to breakfast, walk to the car, get into it, or when you do your telephoning. Remember it when you walk up steps, do household chores and when you are out shopping. Make it a habit to check on yourself throughout the day.

Your body belongs to you — be proud of it, show it off to advantage by holding yourself with poise and dignity.

CONTRARY to the fight-or-flight response to stress, which involves the autonomic nervous system and prepares the body to fight or run, there is another technique to help manage stress— the Relaxation Response. Herbert Bensen, MD, coined the phrase after studying people who practised Transcendental Meditation (TM). TM has been shown to help people reduce the activity of their autonomic nervous systems. Bensen took the principles of TM and removed them from their religious context in order to make them more accessible for all categories of people.

Sit comfortably with your eyes closed.

Pay attention to your breathing, and repeat a word or phrase or prayer silently to yourself as you exhale.

When you notice your mind wandering (It will) just notice it and passively bring your attention back to your breathing.

Practise for approximately 20 minutes every day (or at least 3-4 times per week). Don't set an alarm, but sit with a clock in view if necessary.

The relaxation response represents a form of meditation which has been practiced for many years. The technique can be found in every major religious tradition. It is a simple technique, but it is not easy to practice or to incorporate into your life. You will find your mind wandering, and you will probably find it difficult to set aside the time to practice. It feels like setting aside 20 minutes a day to sit and do nothing.

If you do incorporate this or any relaxation technique into your life you may notice at least the following four benefits:

*You will gain increased awareness of whether you are tense or relaxed. You will be more "in touch with your body."

*You will be better able to relax when you become stressed-out.

*You may even reduce the resting level of your autonomic nervous system - walking around more relaxed all the time.

*Your concentration may improve. By repeatedly bringing yourself back to the meditation you are strengthening the part of your mind that decides what to think about.