econd of two articles Your back and neck are feeling better and you actually are remembering to eat well. So why are you still irritable or tired or restless? Why is it still difficult to focus on the task at hand? Why are you feeling as if you are ready to explode?

The answer to these questions may lie in the answer to another question. When was the last time you took a break? By focusing so hard on work, you may have forgotten to take some time for yourself. Relax and take a deep breath ...

Stress permeates every corner of our lives. It is a necessary part of our existence. While we need some stress in order to perform well, too much stress can affect our performance negatively and can affect our physical health.

When we are overworked we can be irritable, restless, fatigued and unfocused. We may not be sleeping well. Stress can add to cardiovascular problems, cause high blood pressure and weaken our immune systems. Just a few of the signs that you are overstressed are:

• You are always tired, even after getting a full night's sleep.
• You are unexplainably irritable or anxious.
• You have frequent headaches.
• You have difficulty concentrating.
• You have trouble sleeping at night.

Snapping at your clients is bad for business, obviously, so you need to be a bit self-indulgent and take care of yourself to relieve some of the stress you face each day. You don't have to take a two-week vacation in the Bahamas every time you are annoyed, but a few minutes spent on yourself every day can work wonders.

In the June 9, 2003 issue of The Green Sheet (03:06:01), we discussed getting up and moving to keep your body healthy, but this also can help your mind. Take a couple of extra minutes to look out the window or, better yet, go outside if the weather is nice and just breathe for a few minutes. When lunchtime rolls around, perhaps you can sit outside and eat. If you are on the road, take the time to sit and eat lunch. Don't just hit the drive-thru and eat in the car.

When was the last time you went to the movies? If the last movie you remember seeing in the theater is "Easy Rider," it's probably time you gave it another try. The popcorn and the sound systems actually have gotten better. If movies don't interest you, pick up a book to read. While "Good Selling!^SM" is a great book, try something that has nothing to do with your career or success. A fictional story or something to do with a hobby would be a good choice.

More and more employers are allowing time for naps at work. Research has found that by napping for 20 minutes in the afternoon, workers can increase their productivity by up to 35%. Turn off the phones, turn down the lights, get comfortable and snooze for a while.

To be really indulgent, you might try a massage. Massages have been shown to reduce your heart rate and lower your blood pressure ... and they just plain feel good. If you don't want to take the time to travel to the masseuse, find one who will come to you. Many masseuses bring a portable massage table to their clients' homes or workplaces.

Hobbies can provide a great outlet for stress. If you don't have a particular hobby, think about taking one up. Any type of interest can generate numerous hobbies. Like to be outside? How about gardening, golf, hiking or bird watching? Like to use your hands?

How about building models, woodcarving or metal sculpture? You don't have to spend a lot of money or even be particularly good at whatever hobby you indulge in. Just be sure it is something you truly enjoy doing.

The point to all this is to reserve some time for yourself each and every day. Constantly ignoring your physical, emotional and mental needs challenges your ability to perform at your best. Taking care of everyone else is impossible if you cannot even take care of yourself. Even just leaning back in your chair and closing your eyes for five minutes while you daydream can go a long way toward keeping you on track.