If you find yourself raiding the fridge or reaching for yet another cigarette when deadlines get tight or a nasty run-in with the boss looms, you're certainly not alone.

High-flying career women who work long, unsociable hours are far more likely to indulge in unhealthy behaviours than their male counterparts, according to new research.

The Economic and Social Research Council's latest study has discovered women under high levels of stress at work drink more coffee, smoke more, eat more processed snacks and take less exercise than their similarly stressedout male colleagues.

In fact, stress-related triggers such as a long working week, having a row with a colleague, meeting the boss and missing a deadline, cause both sexes to eat less than usual in their main meals.

But these triggers have an adverse effect on women, who tend to skip their fruit and vegetables and treat themselves instead.

Why do women over-indulge?

Researchers at the University of Leeds found that stress disrupts people's normal eating habits and that more women than men who work in demanding positions are "emotional eaters" they are more likely to take comfort from food during times of high stress.

"These individuals have higher levels of vulnerability and tend to turn to food as an escape from self-awareness," says researcher Dr Daryl O'Connor, senior lecturer in health psychology at the University of Leeds.

"In other words, when they feel anxious or emotionally aroused or negative about themselves, they try to avoid these feelings by turning their attention to food.

"Our findings are disturbing in that they show stress produces harmful changes in diet and leads to unhealthy eating behaviours," he warns.

"An overwhelming body of evidence shows the importance of maintaining a balanced diet, including eating a low-fat diet and five portions of fruit and vegetables a day to reduce the risks of cardiovascular disease and cancer."

Getting the balance right Suzannah Oliver, nutritionist and author of Ten Simple Ways To Beat Stress Forever, believes trying to be in several places at once makes life doubly difficult.

She recommends women try to maintain a good work/life balance to help minimise the extra stress in their professional lives.

"Of course, there is no such thing as truly stress-free living feelings of stress occur all the time," she smiles.

"But don't volunteer if you don't have to when you are already over-stretched.

"Some people are always the first to put their hands up and give of their time, but it is often at at the expense of their home life.

"If you want to volunteer, don't do it impulsively but after taking time to consider all of the issues and do it on your own terms," she advises.

And if you are using the workplace to escape from problems at home, this needs to be addressed whether you like to admit it or not, Oliver adds.

"Spending time at the office doesn't solve the problem and by ignoring it you may precipitate a crisis," she warns.

"Realistically, there is a limit to how much you can burn the candle at both ends.

Keep your fun and frolics to the evenings when you don't have to be at work the following day you'll enjoy your nights out even more."

Oliver also advises silencing the nagging little voice in your head which makes you feel guilty about what you are not doing, rather than what you are.

"Focus on what you're doing and feel good about it," she smiles.

"Do something positive to unwind and, if you are able, get away. Changing the scenery is one of the best ways to alter your behaviour patterns, which is why holidays are so valuable.

"If you can't get away, switch to an activity which has positive associations for you, such as walking in a calming place or playing football. If this isn't possible either, at least spend some time relaxing and visualising a calming place," she adds.

Staying healthy at your desk We spend at least a third of our day in the office so, as well as making positive changes to your work/life balance, Oliver recommends the following tips to help make your desk a healthier and more pleasant place to spend your time.

  • If you are sitting at a desk all day, you may be storing up postural problems, resulting in back and neck ache, Repetitive Strain Injury (RSI) and tension headaches. Check that your chair gives good back support and your computer screen is just below eye level.

Avoid cradling your phone under your chin or against your shoulder, take regular eye breaks, look into the distance to adjust your eyes, use soothing eye drops, change positions frequently and move around often.

  • Keep green plants, especially spider plants or ferns, nearby to help mop up ozone from photocopiers, printers and fax machines, which can trigger allergies.
  • Keep a 1.5 litre bottle of water on your desk and drink throughout the day.
  • Have a bowl of fruit on your desk, instead of crisps and chocolate.
  • Take a 30-minute stroll outside, even in winter, to give yourself a break from the office strip-lighting and reduce the symptoms of Seasonal Affective Disorder (SAD).
  • Do a five-minute stretch somewhere quiet, such as the staff room or stockroom.
  • Open emails from friends and read personal text messages only when you have your five-minute wind-down a good laugh is always de-stressing.
  • Take five to ten deep breaths every hour this is both invigorating and reduces lethargy.