Stress is increasingly recognized as a factor leading to over-eating and obesity. Stress impairs attempts to control eating. We are equipped with highly evolved regulatory mechanisms that monitor the amount of stored energy in the body and are accustomed to the need to eat more.

Whether they decrease or increase food intake, people change the type of food they eat, with negative emotion driving a shift away from healthy foods toward highly palatable food (junk food)—usually sweet, sometimes salty, and high in fat. Very often, when people are stressed they tend to eat inappropriately. This causes them to gain weight and become even more stressed. A friend told me she gets fatter any time she is under pressure or writing any examination.

Stress affects eating in a bi-directional way; some people decrease their food intake and lose weight during or after stressful events, while most individuals increase their food intake during stressful events and gain weight. Stress can sometimes lead to unhealthy lifestyle—which could lead to even more stress. When you are agitated and under stress, you tend to make poor food choices. Unfortunately, these food choices can create more stress in the long run, as well as result in many other health problems.


  • Drinking too much coffee: When burning the candle at both ends, people often find themselves using coffee drinks to keep awake all night, and thus a pattern of constant coffee drinking often ensues. During examinations in the university most of my friends used to drink coffee or take coffee sweets to enable them stay awake to read. When I tried this, the experience was most uncomfortable.
  • Eating the wrong food: People eat wrong food due partially to increase levels of cortisol. Stressed people tend to crave foods high in fat, sugar and salt. This is because the brain is receiving the signal that the blood glucose is low.
  • Skipping meals: Another thing overly stressed people tend to do is skip meals. Most times we rush out of the house without having breakfast, or realize we are starving in the late afternoon.
  • Eating anyhow: On the other hand, stress can also makes us prone to emotional eating. We eat when we are not hungry, or eat foods that are bad for us. Have you ever found yourself eating junk food when you are not really hungry, because of stress?
  • Forgetting to drink water: With our very busy lives, it is easy to forget to drink water. In fact, a good number of Nigerians do not drink as much water as prescribed by medical experts. You should drink at least eight full glasses of clean water per day, or at least four. Water relieves stress.
  • Fast food: People hardly eat food they cooked in their houses these days. They prefer to visit a fast food joint or go to a restaurant than to go home to eat what they prepare by themselves. Apart from the cost implications, food from fast food and restaurants cannot be said to be healthy. You cannot be too sure of the hygienic conditions in which it was prepared.

Healthy, nutritious food and breathing exercises are the simplest methods for relieving stress. These methods are not only cost effective but readily available – and without any side effects. Foods with high vitamin and mineral levels actively help to reduces stress levels.

Certain foods and drinks can aggravate stress. It doesn’t necessarily mean that you should avoid some of them completely, just consume them in moderation.



  • Tea, coffee, cocoa, energy drinks
  • Fast foods and takeaways
  • Butter, cheese
  • Meat and shellfish
  • Sugar
  • Alcohol
  • Soda, soft drinks and chocolate drinks
  • Almonds, macadamias and other nuts
  • Coconut oil

Tea, coffee, cocoa and energy drinks should most definitely be avoided when stressed. They may be refreshing for someone that is tired but they also contain neuro-stimulators like caffeine and Theo-bromine, which are proven to heighten stress. Stress makes you anxious – further stimulation can heighten this anxiety and even cause insomnia.

Junk food and takeaways are always delicious but are a far cry from a balanced and healthy diet. They contain high levels of protein, fats and carbohydrates and do not contain vital minerals and vitamins, which can reduce stress. Reducing stress is all about a balance of the correct vitamins and minerals, so it is highly recommended to avoid all fast foods and takeaways.

Beverages like soft drinks are packed full of calories that are useless and contain no vitamins or minerals. When stressed, a build-up of carbon dioxide and lactates in the body can result in a condition called ‘acidosis’, which is damaging to health. The high levels of carbon dioxide in beverages aggravates stress, therefore soft drinks need to be considered as an unnecessary addition to your diet. Sugar should be avoided where possible when stressed – stress causes an increase in blood glucose levels, which can in turn lead to a higher risk of developing diabetes. It is not all doom and gloom, though, as there are plenty of foods that are good for helping to reduce stress.

A FEW OF THESE FOODS INCLUDE: Water, Fresh vegetables, Fresh fruits, Fish, Soups and Yoghurts.

Fresh fruit and vegetables provide an array of vitamins and minerals that are great for reducing stress. Vegetables also have a high fiber content, which is helpful in treating constipation – another long term effect of stress.

Fish such as mackerel contain omega fatty acids, which are extremely good for the heart and can protect you from heart diseases. Fish also contains choline – a great memory booster.

Yoghurts provide minerals including calcium, essential to maintain well-functioning nerve impulses. Calcium also contains lactobacillus, which is essential for maintaining effectively, microorganisms that help you digest food properly in the digestive system.




The unstable world economic situation has caused so much stress to individuals, organizations and countries alike. Many organizations are forced to downsize and cut down their budget. This invariably affects their staff. Some of these workers do not have the capacity to withstand the stress this action precipitates. As a result, dealing with office stress becomes imperative. Anytime there is an economic meltdown, tension in the workplace increases and the rate of suicide increases too.

Knowing how to handle stress which results from the workplace is a major key in staying safe and healthy. Work-related stress is therefore a serious problem and tackling it effectively can result in significant benefits for organizations. This can result in a happier and more productive workforce with fewer days away from work as a result of stress related illnesses. This book is a must read for every worker.

Bitter leaf-based drugs for diabetes, cancer pass clinical trials, get U.S. patents


CAN eating Bitter leaf soup be the cure for the dreaded breast cancer and diabetes? CHUKWUMA MUANYA reports that Bitter leaf-based drugs for diabetes and cancer have passed human clinical trials and received United States patents.

It is bitter, but healthful. Unfortunately, the bitter taste, which contains the healthful punch, is usually removed by boiling or squeezing the leaf of Bitter leaf with running water before it is eaten.

Bitter leaf soup is a popular delicacy in Eastern Nigeria. The soup is made with the leaf of Venomia Amydalina, better known as Bitter leaf, which has been treated to remove the bitter taste, cocoyam paste, palm oil, spices, dry fish and local seasoning.

But researchers say eating more of Bitter leaf soup could be the panacea for diabetes, cancer, liver damage, drug resistant microbial infections; promote safe childbirth, to mention but a few.

Indeed, a Bitter leaf-based herbal anti-diabetic medication has passed human clinical trials and received a United States Patent 6531461 for the treatment of diabetes; even as the Nigeria Institute of Pharmaceutical Research and Development (NIPRD), Abuja, gets set to start a multi-centre human clinical trials of a similar drug, ADI.

Also, a phytochemotherapy (treatment based on plant chemicals) for cancer made from aqueous extracts of leaves of Bitter leaf, collected in Benin City, has received a United States Patent 6849604.

Nigeria researchers have also shown that Bitter leaf protects the liver from drug induced damage. A study published in Journal of Medicinal Food suggests that Bitter leaf elicits hepatoprotectivity (offers protection against liver damage) through antioxidant (prevents cell death) activity on acetaminophen-induced hepatic damage in mice.

The roots and leaves decoction of Bitter leaf has also been shown to increase uterine contraction and motility for safer childbirth. It is traditionally used in western Uganda to treat various ailments such as treatment of painful uterus, inducing uterine contractions, management of retained placenta and post partum bleeding, malaria, induced abortion, antimicrobes (bacterial and fungal infections), infertility, colic pains and treatment of irregular and painful menstruation.

Until now, Bitter leaf is used in Nigerian folk medicine as a tonic and remedy against constipation, fever, high blood pressure, and many infectious diseases.

Scientifically called Vernonia amygdalina, Bitter leaf belongs to the plant family Compositae. In Nigeria, the Edo calls it oriwo; Hausa, chusar doki (a horse tonic food containing the leaves), fatefate/mayemaye (a food prepared from the leaves); Ibibio, atidot; Igbo, onugbu; Tiv, ityuna; and Yoruba, ewuro.

Bitter leaf is a shrub or tree which grows to about five meters high especially around forest-margins and is widely distributed throughout tropical Africa.

The leaves are very bitter. Bitterness can be abated by boiling or in the young leaves by soaking in several changes of water. They are held to be anti-scorbutic and are added to soups or eaten as spinach.

Earlier studies indicated that relevant concentrations of extract from Bitter Leaf inhibits breast cancer and lowers blood glucose levels.

The anticancer invention provides for phytochemotherapeutic compositions produced from aqueous extracts, derived from Vernonia amygdalina leaves. These pharmaceutical compositions inhibit the growth of neoplastic cells, including human breast cancer cells.

Neoplasia (new growth in Greek) is the abnormal proliferation of cells, resulting in a neoplasm. Neoplasia is the scientific term for the group of diseases commonly called tumor or cancer.

The Inventor, Izevbigie Ernest B. claims the instant invention provides phytochemotherapeutic compositions and methods for inhibiting the growth of cancer cells, and specifically for the growth inhibition of human breast cancer cells.

According to an earlier study by Izevbigie, “Discovery of water-soluble anticancer agents (Edotides) from a vegetable found in Benin City, Nigeria,” published in the journal Experimental Biology and Medicine, Bitter Leaf may prevent the onset of breast cancer.

The researchers led by Izevbigie wrote: ” Treatment of cells with physiologically relevant concentrations of water-soluble Bitter leaf extract potently inhibited DNA synthesis in a concentration dependent fashion, both in the absence and presence of serum. Fractions of Bitter leaf extract separated using preparative reverse-phase chromatography also inhibited DNA (genetic material) synthesis.”

The researchers conclude: “These results suggest that the vegetable Bitter leaf, if incorporated in the diet, may prevent or delay the onset of breast cancer.”

According to the U.S. Patent report on the anti-diabetic herbal drug, the Bitter leaf extract was orally administered to 26 patients all of whom had been previously diagnosed as suffering from hyperglycemia (high blood glucose, indicative of diabetes). A group of five control subjects were used who maintained diet discipline throughout the trial. The initial extract was dosed to the patient three times daily in 100 mg aliquots for six months.

The blood glucose levels of all 31 subjects were closely monitored. The 26 patients receiving the initial extract no longer required to maintain diet discipline after the first month and examination showed remission of the disease after three months.

15 patients continued to receive medication for the remaining three months of the trial. All volunteers now appear to have recovered from the disease and have returned to their normal life prior to the diagnosis of the disease.

Diabetes is a potentially life threatening condition in mammals brought about by an inability of the mammals to produce insulin. Insulin, a polypeptide hormone produced in the pancreas of the mammal, controls the amounts of glucose present in the blood by stimulating the uptake of glucose by the muscle and adipose tissue.

The production of insulin is ultimately controlled by the brain. Biosynthesised insulin has been the drug of choice for the treatment of diabetes mellitus or hyperglycemia (the term imparted to an excess of glucose in the blood), for many years.

Biosynthesised insulin is manufactured by recombinant DNA technology at a high cost. The administration of biosynthesised insulin to the patient occurs via injection directly into the muscle, since it is partially digested if administered orally. This administration method further elevates costs due to the requirement for needles and furthermore, increases the likelihood of infection and/or contamination.

Recently thiazolidine derivatives, as described in U.S. Patent No.4,387,101, have been introduced for the treatment of hyperglycemia. However, there are some concerns relating to the toxicity of these derivatives.

WO9857636 teaches of an oral anti-diabetic agent, rosiglitazone maleate which when administrated in conjunction with insulin acts primarily by increasing insulin sensitivity.

None of the aforementioned methods of treatment offer any remission for diabetes. The present invention was made from a consideration of this problem.

It was found that the compounds, as isolated from the leaf of Bitter leaf plant and having the general structure `A`, are particularly useful for the treatment of hyperglycemia. Furthermore, the compounds may bring about cell regeneration as trials involving hyperglycemic mammals have resulted in the restoration of complete insulin activity within six months.

It is thought that these compounds enhance insulin sensitisation and may even replace insulin whist initiating beta cell regeneration. Advantageously, the compounds exhibit no known toxicity when administered to either hyperglycemic or non-hyperglycemic mammals.

The compounds may be used in the management of type I and type II diabetes mellitus. The compounds may be in the form of one or more cationic salts, for example sodium, potassium, lithium. The compounds may also be in the form of a hydrate or solvate.

Furthermore, since the compounds are derived from the common Bitter leaf plant, they are easily and cost effectively obtained, particularly when compared with the compounds of the prior art.

According to the U.S. Patent, the compounds may be administered by any convenient route. Preferably, the compounds of the present invention will be administered orally. The dose may be varied depending upon the patient, but will generally be 100 mg, three times daily.

An earlier study carried out by researchers at the University of Jos suggested that Bitter Leaf has an anti-diabetic effect in diabetes mellitus (Type 2 diabetes). The researchers include: Steven S. Gyang of the Department of Clinical Pharmacy, Faculty of Pharmaceutical Sciences, Davou D. Nyam of the Department of Botany, Faculty of Natural Sciences and Elijah N. Sokomba, Department of Pharmacology, Faculty of Pharmaceutical Sciences.

The study published in the Journal of Pharmacy & Bioresources was carried out to evaluate the hypoglycaemic (low blood glucose) effect of the crude chloroform extract of Bitter leaf leaves on blood glucose concentration (BGC) of normoglycaemic (normal blood glucose level) and alloxan-induced hyperglycaemic (high blood glucose level indicative of diabetes) rats.

The study is titled ” Hypoglycaemic activity of Vernonia amygdalina (chloroform extract) in normoglycaemic and alloxan-induced hyperglycaemic rats.” There was significant lowering of BGCs between one – four hours (for normoglycaemic rats) and one – eight hours (for hyperglycaemic rats). Thus the crude chloroform extract of the leaves of Bitter leaf has a hypoglycaemic activity in both normoglycaemic and alloxan induced hyperglycaemic rats.

This study lends support to the claim by herbalists of Plateau and Nassarawa States that Bitter leaf may have an anti-diabetic effect in diabetes mellitus.

The study on the hepatoprotective and antioxidant activities of Bitter leaf on acetaminophen-induced hepatic (liver) damage in mice was carried out by B.A. Iwalokun, B.U. Efedede, J.A. Alabi-Sofunde and T. Oduala of the Department of Biochemistry, Lagos State University; and O.A. Magbagbeola and A.I. Akinwande Department of Biochemistry, College of Medicine, University of Lagos.

The researchers evaluated the hepatoprotective and antioxidant effects of an aqueous extract of Bitter leaf leaves against acetaminophen-induced hepatotoxicity and oxidative stress in mice in vivo.

The researchers reported that pre-administration of Bitter leaf resulted in a dose-dependent (50-100 mg/kg) reversal of acetaminophen-induced alterations of all the liver function parameters by 51.9-84.9 per cent. Suppression of acetaminophen-induced lipid peroxidation (destruction of fat/protective membranes of cells) and oxidative stress by the extract was also dose-dependent (50-100 mg/kg).

Ugandan researchers have studied the effects of Bitter leaf on the uterine motility. The study titled “Ethno-pharmacological screening of Vernonia amygdalina and Cleome gynandra traditionally used in Childbirth in Western Uganda” was conducted by Maud Kamatenesi-Mugisha, Hannington Oryem-Origa, Olwa-Odyek and Dominic W. Makawiti of the Departments of Botany and Pharmacy, Medical School, Makerere University Kampala, Uganda; and Department of Biochemistry, College of Health Sciences, University of Nairobi, Kenya. The study was published in the NAPRECA Symposium Book of Proceedings, Antananarivo, Madagascar.

Rat uterus tissue was used in ethnopharmacological screening because Bitter leaf herbal remedies are used in stimulating childbirth traditionally. The smooth muscle of the rat uterus was the point of contact for these herbal drugs experimentation due to its high sensitivity among other laboratory animals. The aqueous extracts of Bitter leaf contracted and increased the uterine motility.

The aqueous herbal extract of Bitter leaf showed marked rat uterine stimulation (oxytocic) and was further re-screened using the smooth muscle of the rabbit jejunum to confirm the findings. The rabbit jejunum was used because of being a smooth muscle like the uterus and the pronounced pendular movements due to its high sensitivity.

Bitter leaf contracted the jejunum motility. In the interpretation of the results, normal motility is the baseline for that particular tissue.

Standard drugs were used as the controls of the set up. The medicinal plants selected for ethnopharmacological tests were based on the ethnobotanical indigenous knowledge. The fact that traditional healers have been using these plants for ages is a worthwhile reason to investigate their efficacy in the claimed use and matching preparations in the laboratory with indigenous knowledge.

The aqueous herbal extract of Bitter leaf is a strong oxytocic plant. The herbal extract was found to be long acting and when introduced to the rat uterus, it caused contractions that were sustained over 30 minutes. The decoction of Bitter leaf is used for treating malaria irrespective of age, gender, sex and pregnancy in western Uganda, yet the plant is oxytocic as displayed in.

The use of Bitter leaf extract to treat malaria in pregnancy is scientifically dangerous since it increased uterine motility. According to the findings, the plant drug is oxytocic and may cause abortion when used in preterm pregnancy. The aqueous extract of Bitter leaf can cause uterine contractions at lower doses of less than 300 ?g/ml. The usage of Bitter leaf to induce labour can, if due care is not taken; can cause uterine rupture or other complications to the mother and foetus.

The aqueous herbal extract of Bitter leaf caused the contraction of the smooth muscle of the rat uterus and rabbit jejunum. This is an indication that Bitter leaf can hasten childbirth or cause abortion if used in preterm pregnancy.

Ethnobotanical uses elsewhere show that the plant is widely used in Africa. In Malawi, the dried bark of Bitter leaf is used to improve uterine contractions during labour in pregnant women.

The researchers concluded: “However, the aqueous extract was found inactive on the guinea pig uterus. Lactating women who want to increase milk flow drink hot water extract decoction. In Guinea-Bissau and Nigeria, the infusion of leaves of Bitter leaf is used as an abortifacient in women. In Rwanda, the methanolic extract of Bitter leaf showed weak relaxant activity on the smooth muscle of the guinea pig ileum, but caused neither relaxation nor stimulation of the guinea pig uterine muscle. Although the ethnopharmacological experiments else where never proved more effective, it could have been due to the choice of the test animals used since the rat uterus in more sensitive than the pig uterine muscle.

“Thus, the usage of Bitter leaf in hastening childbirth is potentially safe particularly when administered by the traditional birth attendants with long standing experience in childbirths.

“Unlike in the stimulation of abortion, the pregnant women consume large amounts of the plant extracts for some days either intentionally or while treating other diseases such as malaria to cause adverse effects. This would imply that the plant that has shown properties of contracting the uterus is hinged on the dose dependent ratio.”

According to a study published in the West African Journal of Pharmacology Drug Res., Bitter Leaf could be effectively used against drug resistant microorganisms._

The study was carried out to determine antibacterial potential of Bitter leaf using a panel multi-drug resistant gram-negative and gram-positive bacteria and standard strains: Eschericia coli ATCC 25922 and Staphylococcus aureus ATCC 25923._

Specifically, the active extract challenge resulted in a decline in the number of viable cells of E.coli, Bacillus and Salmonella by 4logcfu and Shigella, Streptococcus spp and Staphylococcus aureus isolates by 3log cfu within four hours of incubation in the time-kill assay.

The results of this study have scientifically demonstrated the antibacterial activity of Bitter leaf and further suggest its possible exploitation as a source of natural product for future use in the management of multi-drug resistant bacterial infections in Nigeria._

According to the West African Encyclopedia of Medicinal Plants, “the leaves of bitter leaf are widely used for fevers and are known as a quinine-substitute. A leaf-decoction is taken as a laxative. A purgative enema is made by macerating the leaves through a cloth and adding peppers and spices. A cough medicine is made as an expectorant. The leaves are rubbed directly onto the skin for itch, parasitic affections, and ringworm, among others. Cold infusion is applied as a wash. During the puerperium (the time immediately after the delivery of a baby), a mother may take a decoction of the leaves to affect her milk so as to act as a prophylactic against worms in the baby. The leaves are added to horse-feed as a vermifuge (an agent that causes the expulsion of worms or parasites from the body) and to treat internal disorders symptomised by mucal discharge from the nose. Leaves are rubbed onto the breast for weaning infants.

“The wood, most usually from the root after the bark has been removed by scorching, provides one of the common chew-sticks in Nigeria. It is valued as a tooth-cleaner and more especially as a stomachic and appetiser. It has an alleged beneficial effect on dental caries, but no antibiotic activity has been found in material from Ibadan. In Northern Nigeria, the Hausa use these chew-sticks with natron for gastro-intestinal troubles.

Natron is a naturally occurring mixture of sodium carbonate decahydrate (Na2CO3?10H2O, a naturally occurring form of soda ash) and about 17 per cent sodium bicarbonate (also called nahcolite or baking soda, NaHCO3) along with small quantities of household salt (halite, sodium chloride) and sodium sulphate.

“A root-infusion is taken in Nigeria as a worm expeller as well as for intestinal parasitic infections._ The bark of stem and roots is particularly bitter and is more or less astringent. Infusions are commonly taken for fever and diarrhoea. In Nigeria an infusion is used for rheumatism. Dried flowers are used to treat stomach-disorders. The fruit is used as an aphrodisiac, and powdered seeds as worm expeller.”

Read more:

Monday, August 18, 2008 – Guardian Nigeria



It is very important to know what harms your body. Having this knowledge helps you stay healthy. There are three main things that harm us and they are: Malnutrition, Micro-organisms and physical injuries.

Eating a balanced diet helps to supply what the body needs to function properly. Most times we eat food rich in carbohydrate and proteins but forget to add vitamins and minerals which are very important. Your body is more important than your car, so maintain it more than you maintain your car. I once saw a man who was looking sickly but was driving a Range Rover Sports car and had various business all over the world.

Micro-organisms use our body to satisfy their nutritional needs. This eventually harm our body as it starts to run out of vital nutrients; this reduces our immune system and make us sick.

Injuries are caused when we come in contact with dangerous and sharp objects. Injuries can only be avoided not prevented.




Akpe Emmanuel Chukwuweike is a seasoned Medical Laboratory Scientist with lots of experience in handling work related stress. This book is as result of the health challenges he suffered when he faced some stressful situations in his office in 2012. This is what motivated him to find a lasting solution to work related stress. He was the Editor-In-Chief of the first student Medical Laboratory Journal, “BIOMEDICAL QUEST JOURNAL” while in the university in Ibadan.

He has presented this topic in two radio stations in Abuja (NigeriaInfo FM and Love FM) and will also be training staff of GTBank Asokoro in Abuja on how to manage work related stress next month march. It is his dream that Nigerians will get to understand how stress affects their health and how they can manage it.

He holds a BMLS degree (second class upper division) and is currently the Laboratory Manager of Zitadel Medical and Diagnostics Ltd Abuja. He is married with a son.


In 2012, the author was faced with a lot challenges in the office which made him stressed out. This stress started affecting his health negatively. In a quest to find a lasting solution to the stress, he embarks on a two year research to find a solution to the problem of work stress.

In chapter one, the author gives a comprehensive definition of what stress is, the types of stress, causes of stress, how our body responds to stress and how these responses lead to major illness. In chapter two a more detailed explanation of how stress affects our body, what chemicals (hormones) are produced by the body and how these hormones affect our health adversely is given. Akpe Emmanuel also states how stress can be diagnosed and managed effectively.

The author narrates how he is introduced to the rat race of life in chapter three. He also states many signs that will show you whether you are in the rat race or not and how to escape the rat race to live a meaningful life. We spend half of our lives in the workplace so our relationship there matters a lot. This is the major crux of chapter four. The author explains in details how workplace relationships affect our work and causes us great stress.

Chapter five talks about developing a positive attitude. This is because the attitude we bring to work affect our quality of work and can affect our health too. According to chapter six, being in the right job is also a major factor in managing work related stress effectively. In chapter seven, the author explains how seeking God can help you solve problems in the office and manage stress conveniently.

It is the belief of the author that knowing and understanding your job description is a very effective way to manage stress. This is the main point in chapter eight. Understanding your job description enables you to find easier ways to do your duties. Chapter nine states how to identify a toxic or difficult boss and how to handle them. It is also difficult to handle emotional staff especially when you want to bring out the best in them. Chapter ten shows you how to do that.

It is very difficult to cope with stress in today’s world because of the enormous challenges technology brings to the fore. In chapter eleven you will learn how to cope with stress in today’s world. Chapter twelve emphasizes how motivation and reward propels staff to work better and with less stress. The author explains the relationship between stress, food and obesity in chapter thirteen. Office politics is frustrating a lot of people. The author explains the difference between good and bad office politics and how to play good office politics in chapter fourteen.

Chapter fifteen states the various method of committing fraud and financial crime in the workplace and how not to fall victim to such schemes. A lot of people have lost their lives in the course of their work while some others do not know when to quit their job. It is because of this that the author explains when to quit your stressful job in chapter sixteen. In chapter seventeen, the author explains the right and privileges of both employees and employers. Chapters eighteen and nineteen explains how to be outstanding in your office and how to apply office ethics and etiquette respectively.

The book ends in chapter twenty with powerful quotes about workplace stress.

Excerpt from Office palaver

Doctor you know you have been treating this headache for the past three months and the drugs seem not to be working. Please give me some more drugs to relieve the pain or give me stronger pain relievers”. This is what a patient told a doctor in our clinic. When he came to run some Laboratory tests, he complained bitterly to me that the doctor refused to prescribe another drug for him. I asked him some questions about work and found out that he was having job related stress. I counseled him and told him what to do to reduce the stress. After about a week he came back beaming with smile. The headache and body pain was gone.

A comprehensive and detailed knowledge of stress will help you know exactly what you are facing and how to handle it effectively.


Stress is your body’s way of responding to any kind of demand placed on it. It can be caused by both good and bad experiences. When you feel stressed by something going on around you, your body react by releasing chemicals into the blood. These chemicals give you more energy and strength, which can be a good thing if the stress is caused by physical danger. But this can also be a bad thing, if the stress is in response to something emotional and there is no outlet for this extra energy and strength. The released chemicals accumulate and cause great harm to the body.

Also, anything that poses a challenge or a threat to your well-being is stress. It is also your response to a stressor (factors that cause stress). Stress can be as a result of a positive or negative condition that can adversely affect your mental and physical well-being. Stress could get you going and could be good for you. However, when the stress undermine both your mental and physical wellbeing, then it becomes harmful.

While some workplace stress is normal, excessive stress can interfere with your productivity and impact negatively on your physical and emotional health. Your ability to manage it can mean the difference between success and failure. You cannot control everything in your work environment, but that does not mean you are completely powerless—even when you are stuck in a difficult situation, you can find a way out. Finding ways to manage workplace stress not only involves changing your work environment or reconsidering career ambitions, but about focusing on the one thing that is always within your control: YOU.