MORE THAN 11 million days are lost at work a year in the UK because of work-related stress, according to the Health and Safety Executive (HSE). The figures speak for themselves – it’s a common problem.

And while work stress – an adverse reaction people have to excessive pressures or other types of demands placed on them – is not an illness, it can make people ill, says the HSE.

The cause of stress is not the same for everyone - what stresses one person may not affect another – and it may present in different ways.

Former mental health nurse and co-founder of Malvern Mindfulness Jean Nash says many of their clients have stress-related issues which they are trying to tackle.

She said: “It is a huge problem at the moment. It is important people who work get a good balance and try not to take work home. It is also important people make sure they take a lunch break.

“It is well documented that by doing activities like singing, dancing and getting exercise can help with stress.”

Malvern Mindfulness runs courses all the time on stress-related issues and Jean said she and her colleague Sonia Eastwood, also a retired mental health nurse, are looking at the effects of stress and eating as well as other health conditions.

Jean added: “Stress can increase blood pressure and disturb sleep. There is definitely a link to quite significant disorders such as chronic fatigue. People do not get a chance to rest.”

Businesses are starting to understand they need to look after their staff if they want them to work effectively and productively, she said.

According to the NHS, the most unhelpful action for anyone who is stressed is turning to something unhealthy, such as smoking or alcohol, to help them cope.

Professor Cary Cooper, occupational health expert, says: "In life, there's always a solution to a problem. Not taking control of the situation and doing nothing will only make your problems worse."

He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network and adopting a positive outlook.

His top stress-busting suggestions include:

Be active. Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you to deal with your problems more calmly. It also produces chemical changes in the brain making people feel better. For more information visit https://www.nhs.uk/conditions/stress-anxiety-depression/mental-benefits-of-exercise/

Take control. There’s a solution to every problem but if you believe there isn’t and you can’t do anything about your situation, your stress will increase. The act of deciding to do something about it and taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else. For information on managing your time visit https://www.nhs.uk/conditions/stress-anxiety-depression/time-management-tips/

Connect with others. A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way. The activities we do with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever.

Help other people. There is plenty of research which shows that helping others through volunteering increases happiness. If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone to cross the road or going on a coffee run for colleagues.

Work smarter – not harder. Working smarter means prioritising your work, concentrating on the tasks that will make a real difference.

Try to be positive. Look for the positives in life, and things for which you're grateful. Try writing down three things that went well, or for which you're grateful, at the end of every day.

The online office furniture supplier www.kitoutmyoffice.com has also come up with some top tips and insight to help workers to combat stress.

The firm’s spokesperson Gareth Jones said that research has shown we are not designed to work constantly without breaks as the human brain cannot focus for very long periods of time- it needs time to relax and refresh.

“Doing something that makes you feel good has physical health benefits but also does wonders for your mental wellbeing so here are some ways you can ensure you make the most of your dedicated lunch break,” he said.

• Exercise. Getting some exercise during your work day doesn’t mean you have to have a full on sweaty workout in the gym. It can be a simple stroll around the park. Worcester has some great gyms on its doorstep if you did fancy a workout with equipment. Or if the old fashioned way is your thing and you want to take in some scenery too then Cripplegate Park, Gheluvelt Park or Worcester Woods Country Park could be your haven. Exercise improves your mood and decrease feelings of stress by releasing endorphins. What's more, it has been shown to improve brain function and protect memory skills. Overall you’ll just feel happier.

• Increased productivity. Getting away from your desk is a great way to revive your mind. By giving your brain the short break it needs, you can return to your desk with your creativity recharged. Instead of drifting off day dreaming while tapping away, you will be productive for the hours that remain after lunch.

• Fresh air. It is just generally refreshing to get some fresh air when you gave been tucked up in an office roasted by the heating. Make the most of the non-rainy days this winter by getting out and about. Worcester has many a place to give your brain a new topic to think about. The Hive gives you the opportunity to spend time lost in your favourite book (perfect for inclement weather), take in the architecture and heritage at Worcester Cathedral.

• Eat well. Don’t skip lunch. It does you no favours. Focus on food you enjoy eating away from your desk and enjoy the break from the workplace.

• Use the time to catch up with friends or socialise with colleagues. Getting out of the office at lunch times means you might get a chance to talk to someone you love spending time with, such as a friend, partner or family member, and focus on mutual interests outside of work. This in turn improves your mood and therefore your output will no doubt be higher for the afternoon. Socialising with your colleagues is another great way to spend your lunch break. It means you can make stronger bonds with the people you work with and also speak to people you may not have had the chance to, making your workplace an all-round more pleasant place to be.