Workout for stress!

Nearly 60pc of working adults have experienced a great deal, or a fair amount, of stress at work over the past two or three years and the problem seems to be escalating.

Today is National Stress Awareness Day and Carole Spiers, chairman of the Day's committee says: "Our research shows that businesses acknowledge the problem of stress in the workplace, but sadly only a handful are aware of what they can do to manage this ever-growing problem."

However, in the 21st century stress doesn't only rear its ugly head at work. It happens in the home, in relationships, at school and, most definitely, in the car.

Due to increasing car ownership, driving has become one of the most stressful experiences in our daily routine. Many commuters add at least a couple of hours to their working day because of traffic. No wonder we reach for the gin and tonic when we walk through the front door at the end of a very long day.

And can we let the train take the strain? Probably not. A recent BEN report proved that train travel for the Bolton commuter means late trains, limited availability of seats and extremely cramped carriages.

A study by insurance company Hill House Hammond has revealed that 55pc of commuters felt stressed on their daily drive to and from work.

Research also found the longer the journey, the higher a car driver's blood pressure and, interestingly, women were found to suffer higher levels of stress on the road than men.

So what can we do to reduce our stress levels? Sure, we'd all like to escape the rat race, but copping out to sell shell necklaces on a beach somewhere doesn't seem practical when you've got a couple of children, a pet dog, two car loans and a hefty overdraft to sort out.

Instead we've asked the experts for their advice -- practical tips to keep us away from the valium bottle. Stress management expert Nigel Isherwood NIGEL ISHERWOOD is a stress management expert based in River Street, Bolton. He says:

Make sure you take proper breaks at work. These days people work through lunch hours and coffee breaks. It's important to get away from the workplace, get a change of scenery of an hour, or even 15 minutes. It'll refresh your mind;

Have a proper lunch. Don't sit at your desk wolfing down a sandwich. The phone will always ring and you'll feel obliged to answer it. Go outside, sit in the park or go for a walk;

Always remember that stress is a state of mind. People aren't affected by their circumstances, but by their perception of them;

Try some breathing exercises at home if you feel yourself getting stressed. These do work and are extremely relaxing;

Physical activity is extremely important. Because our jobs are becoming increasingly sedentary, people aren't getting as much natural exercise. Activity is a fantastic way of relieving stress, be it a visit to the gym, swimming or a brisk walk;

If all else fails, try hypnosis. I practice clinical hypnosis and find that people respond to instruction. Julie: Bathe away those cares JULIE ARROJO is an aromatherapist and owner of Chic Beauty Room on Bradshawgate, Bolton. Her tips to relieve stress while at home:

Run a warm bath and add six to eight drops of essential oil and close the door to let the steam vaporise the oils. Light a candle and turn off the light to create a relaxing atmosphere. Recommended oils include lavender, Roman chamomile, sweet orange, neroli and sandalwood;

Oils can also be put into a burner and placed into a living room or bedroom;

Put two to three drops of lavender on your pillow or handkerchief;

Scented candles around the home also help -- vanilla or jasmine are relaxing;

Six drops of essential oil added to a footbath followed by self-massage is a good idea;

Try Bach Flower remedies. These are homeopathic preparations which work on the emotions. Available from health shops and chemists;

Visit a holistic therapist for an Indian head massage -- specialised techniques to the upper body help relieve stress. Treatment available at Chic Beauty Room. Christine: It's in your hands CHRISTINE KNOWLES is a clinical reflexologist based at 30 Bolton Road, Farnworth. She says:

Reflexology is the study and working of reflexes on the feet and hands that correspond to every part of the body and people who've experienced reflexology have reported a feeling of well-being and relaxation;

Reflexology can create a feeling of calmness so people don't over-react to everyday problems;

It can also alleviate stress in the workplace which is an area very much in focus at the moment. We all work longer hours, with many people working through their lunch breaks, and there is increased pressure to get more done and meet unrealistic deadlines;

Reflexology can help reduce anxiety, headaches, high blood pressure, migraines and improve concentration -- all symptoms of stress. Other stress-related conditions are stomach and bowel problems, particularly irritable bowel syndrome. Asthma sufferers may notice their symptoms get worse when stressed -- research suggests reflexology can be very helpful;

A visit to a reflexologist can also build up a therapeutic relationship. However, the client is in control at all times and chooses whether to talk or to simply close their eyes and relax. PETRA BARLOW practices Reiki at Bolton Therapy Centre in Chorley Old Road. She says:

Irritability, tiredness, stiffness in the neck and shoulders, sighing, difficulty in sleeping are only a few symptoms of stress and the way to combat this is to give yourself time to stop and relax;

Essential oils have a profound effect on our physical and emotional well-being. Oils such as bergamot relax and refresh you. Basil helps to invigorate the mind and body and is especially effective when tired -- it is an excellent nerve tonic after a stressful day. Roman chamomile has a soothing effect. It can be used to calm nerves, soothe headaches and relieve insomnia;

One of my favourite (and probably one of the most expensive) oils, jasmine, is excellent for stress and general anxiety. Not forgetting lavender, the most versatile of all oils, which helps to balance you emotionally and physically.

For more information on the use of essential oils, contact Petra Barlow on 01204 386170. ALEXANDRA LOVESEY, Head of Media Relations at HHH gives some advice to drivers:

Don't become a road warrior and use the road to let out your own frustrations, causing havoc to others;

Make allowances for others on the road -- we're all human;

Avoid making eye contact with other drivers in a tense situation;

Aggressive drivers are unpredictable -- so do all you can to ignore them;

If you're being followed aggressively, don't panic, and just stick to the speed limit

Be considerate when parking and only take one space;

Listen to relaxing tunes in the car -- not headbanging music;

Open a window -- a few deep breaths of fresh air will keep you calm;

Take out breakdown cover. Breaking down without it is stressful and 35pc of people involved in motorway breakdowns haven't been covered;

Clean cars encourage calmer driving, so clean out your sweetie wrappers! Did you know Nearly 60pc of working adults have experienced a great deal or fair amount of stress at work in the last two or three years;

More than 35pc of the working adult population feel their stress levels have increased over the past 12 months;

35pc say stress has had a negative effect on their health. This equates to approximately 8.5 million workers. MEDITATION classes are being held in Bolton from Tuesday, November 7, to Tuesday, December 12, from 7.30pm to 9.30pm at the Central Library, Le Mans Crescent. For more details, ring 0161 256 1787.