How to manage your stress

Checklist

1. 1 Recognise physical symptoms: for example, headaches and tension, upset stomach, continual tiredness or problems sleeping.
2. 2 Recognise behavioural symptoms: for example, nervousness, irritability, loss of sense of humour, excessive smoking or communication problems.
3. 3 Recognise work symptoms: for example, inability to focus, poor decision-making, loss of enthusiasm, feeling overloaded.
4. 4 Identify any work causes: for example, unrealistic targets and deadlines, bad time-management, overlong hours, or poor working relationships.
5. 5 Identify any domestic causes: for example, relationship problems, bereavement, financial problems.
6. 6 Where possible, remove the cause: for example, refuse additional work commitments and sort out relationship problems.
7. 7 Try to accept causes you cannot change, and remind yourself of other, positive aspects of your life.
8. 8 Break down big jobs: create smaller, achievable tasks, decide what to prioritise and recognise each step you achieve.
9. 9 Work on your attitude: accept your limitations and avoid taking stress out on others instead of dealing with the problem.
10. 10 Get support: talk problems over with friends, join a group of others in a similar position, or get a business mentor.
11. 11 Get a healthy life: eat properly, take exercise or practise relaxation techniques.
12. 12 Be active: physical activities and hobbies are far more relaxing and effective at relieving stress than watching television or doing nothing but worry.
13. 13 Take breaks during the working day; set aside 'quality time' at home, and plan (and take) long weekends and holidays.
14. 14 Learn how you react to pressure and how you can best deal with stress.

Cardinal rules