Prioritise Tasks

Setting unrealistic goals is a trap and spreading yourself too thinly is the quickest way to raise stress levels. Mistakes can be easily made and the quality of work may diminish. Prioritise your work in order of importance and consider taking a time management course if you find yourself feelinf constantly overwhelmed by unfinished business.

Time out

One of Jenny's big mistakes is not taking a break for lunch. A 20-minute walk would help her operate at a much higher level. "We can only concentrate for 4 hours at a time and the we go into decline," says Francisco. "So many people work through the lunch hour, and don't realise how good they could feel if they learned to say, 'I'm going to stop'." A twenty minute walk will get the blood system flowing, and boost your reserves for the afternoon shift. Another great energy-lifter is meditation. There are many techniques that can easily be learned through an instructor, book, CD or audio tapes. Some people may prefer to listen to relaxing music. Click here for more information.

Exercise

It's unavoidable. Exercise is good for you and can prevent many health problems. You'll also feel energised for the day id you can fit in some exercise before work or at lunch-time. This doesn't have to mean a 60-minute 'pump' class at the gym. Twenty minutes each day will suffice where you increase your heart rate, says Francisco. "We can go over the edge and push oursleves too far."

Good posture

Sitting correctly not only alleviates muscle tension, but helps with deeper breathing. Cramped, 'chest' breathing, can reduce oxygen intake by up to 30 percent. The aim is to breathe from the diaphram, but you don't need to be Joan Sutherland to learn this technique. Again. meditation will help develop longer, slower and deeper breathing patterns which can be practised at your work station throughout the day or when you are feeling particularly stressed.

Stretching

If your desk-bound, be sure to take regular breaks, be it for 15-20 seconds. Stretch, walk about, take those deep breaths and fill up your water glass.

Water

It's surprising how good you'll feel by topping with water all day. Your skin will look better, you'll have more energy and you'll get plenty of bathroom breaks! If you bring in a litre of bottled water, you'll know exactly how much is going down (hopefully all of it by day's end), but if you don't want to be fussed with this, tap water is better than nothing.

Food for thought

When choosing food, ask yourself some basic questions:

• Is this nutricious?
• Will it give me energy in the long-term? (Or is it a quick fix?)
• Is this living food (or has it been processed?)

Chances are, you'll know the answers straight away. Don't feel guilty if you take the odd donut, soft drink, meat pie or fried-chicken-schnitzel-in-a-white-bread-roll option. Sometimes, this sort of food is all you can get in the workplace.

However if you plan ahead, you'll soon fill your lunch-box with food that sustains you, rather than triggers cravings and ultimately increases fatigue. Here are a few suggestions for high-energy meals.

Breakfast

• A bowl of cereal with chopped dried fruit and milk
• Two slices of wholemeal or multi-grain toast with tomotoes and tahini
• A bagel with low-fat cream cheese, topped with canned pineapple
• A bowl of fruit salad topped with yogurt and a good sprinkling of muesli
• A bowl of porridge, topped with bananas

Lunch

• A mayonnaise-free sandwich (small portions of meat with plenty of salad)
• A jacket potato with no butter, topped with baked beans
• Cream-free soup with a salad roll
• Pasta with tomato-based sauce
• Chicken stir-fry with boiled rice

Dinner

• Chickpea and vegetable stew, served with brown rice or bulgur wheat
• Carrot and cashew nut stew, served with chapattis
• Buckwheat noodles served with tofu and mixed vegetables, flavoured with sesame and soy dressing