Have your ever noticed how you seem to struggle through a stressful week until the minute hand hits 5pm on Friday afternoon and then you collapse in a heap and are ill for the whole weekend? Or, worse, you fall sick on that holiday you’ve really been looking forward to? It is as though your body is giving itself permission to be ill once your work is done.

Although you may think that it is just bad luck, research indicates that it is actually your body’s way of protecting itself. In an analysis of more than 300 studies spanning 30 years, the psychologists Suzanne Segerstrom of the University of Kentucky, and Gregory Miller of the University of British Columbia, found that short-term stress can provoke a fight-or-flight reaction from the immune system, warding off illness while the body concentrates on more immediate tasks. Then, once it has a chance to relax and let down its defences, the symptoms take hold.

However, they also found that continual long-term stress has the opposite effect, breaking down the immune system’s ability to cope. Professor Robert Edelmann, a clinical, forensic and health psychologist, says it can become a downward spiral as the stress that is keeping you going can ultimately be the thing that is making you ill.

“We have a finite capacity to allocate our resources,” he says. “When the load exceeds our capacity to cope, our mind and body become stressed, which makes us more vulnerable to all forms of ill- health.” Ignoring the signs is the worst thing that you can do, and however much you try to dose yourself up and work through them, the symptoms eventually catch up with you.

“If we continually ignore the signs of stress — initially, perhaps, excessive tiredness, irritability or poor concentration — they will inevitably increase,” he adds.

So while the season of sniffles continues, what can we do to look after ourselves and make the most of our time off? Rasheed Ogunlaru, a life and business coach, offers some tips on how to stay happy and healthy:

Thoughts shape our reality. We can often think ourselves ill and well. Healthier, happier people think positively.

Take 20 minutes of “me time” every day. Do what works for you, whether it is it a stroll in the garden, a power nap, a quiet walk during your lunch break, exercise, swimming or meditation.

Listen to your body. It will tell you when you need to “work, rest and play”.

Get lots of sleep, drink lots of water, eat sensibly and take breaks.

Explore Career

• Graduate

• Senior Executive

• Recruiter Forum

• Top 100 Graduate Employers

• Top 50 Women

• Best 100 Companies

• Careers in

Times Recommends

• Inspirational leadership
• How to get a new job
• The reluctant CEO