Time zone changes, new surrounding and many hours “on the move” can exhaust and unravel the most experienced traveller. Add to these experiences the frustrations of flight delays, loss of personal belongings, irregular meals, jetlag and a multiple of other unforeseen circumstances and it is easy to see why travel can cause stress.

What is stress? Stress is a state of physical, mental or emotional tension. If unchecked, it can lead to anxiety and apprehension. It is a feeling of being unable to control events.

What are the effects of stress? The mind can have a profound effect on the rest of the body. Hormones such as adrenaline are released into the bloodstream and are powerful stimulants to the body. Scientists describe this state of heightened awareness as the fight or flight response.

This state of tension is of paramount importance in animal evolution where short spurts of adrenaline are needed for survival, but the effects of unremitting stress can be very harmful for humans.

The short-terms effects of stress are transient elevation of blood pressure, increased heart rate, increased sweating, cool extremities, dilated pupils, hyperventilation, dizziness and sometimes headaches.

When stress is prolonged and unabating, disorders of the stomach (gastritis), intestines (irritable bowel and spastic colon), muscular-skeletal systems (body aches, stiff back and neck, headaches) and cardiovascular system (high blood pressure) may develop. The most serious complications of stress are heart attacks, strokes, hypertension and ulcers.

What can be done to minimize the ravages of stress? Fortunately there are many proven ways to reduce stress. The following measures will provide a “balanced” schedule and help reduce stress when travelling.

1. Planning – First and most important, it is wise to plan a trip and be prepared for unforeseen circumstances. By planning you are better able to take things in stride. Formulate and follow a reasonable timetable. Keep a day-to-day agenda. This way you will not be rushing to conclude all tasks and meetings on the last couple of days. Remember the old adage, “Rome wasn’t built in a day.”

Many business travellers work 14 hours a day, plus dining and evening engagements. No wonder they are “stressed out”. Allow for adequate sleep at night. If you become tired during the day, take a short nap. Remember your company will only look as good as you do. Take a few hours for sightseeing or a diversion. After all, this can be one of the perks of business travel.

2. Exercise – Physical exercises and stretching not only keep you in shape but are excellent ways to reduce tension. Warm baths, showers and heating pads help relieve sore and tense muscles. Many hotels have recreational facilities and spas for their guests. Schedule time for exercise.

3. Diet – Avoid drinking excessive amounts of caffeine. Reduce your intake of coffee, tea and carbonated soft drinks containing caffeine. Avoid consumption of alcohol, especially on long flights, since it may contribute to jetlag. If you smoke, reduce the number of cigarettes per day, or even better, try to quit.

4. Medications – Mild sedatives or tranquilizers may occasionally be taken to alleviate jetlag associated with long trips. Their frequent use is strongly discouraged because of their potential addictive tendencies and cognitive side effects.

5. Flight Schedules – When returning home, choose a flight that suits your body clock to minimize the effect of jetlag. Choose a late departure when flying west and an early departure when flying east.

Remember, plan in order to control and reduce stress, otherwise it will take control of you.