Beat stress with these top 10 tips from the International Stress Management Association

Smile

The first line of defence against stress, smiling is quick, easy and free. When you smile, your body releases feelgood hormones and reduces levels of the stress hormone cortisol. Smiling also lowers your blood pressure.

Exercise

Exercise is highly effective in reducing stress. It improves blood-flow to the brain, helping you think more clearly. It also releases endorphins, the body's natural painkillers and feelgood hormones. There is also evidence that fit people are better able to handle the long-term effects of stress.

Rest and sleep

Get enough rest and sleep. We all need leisure time – hobbies, holidays, sport – in order to counterbalance work or everyday stress as well as sleep for energy, good concentration and general health. Sleep-deprivation in its chronic form can affect your performance at work, which can in turn raise stress levels.

Positive thinking

Changing your thoughts is not as difficult as you think. Try to adopt an outlook on life that stops you seeing external events as determining your happiness. Instead, see your thoughts as the determiner of your happiness. It takes practice, but if you can do this you'll reduce the negative tension that leads to much of the stress in your life.

Reach out

Everyone should have a support network of friends, family, co-workers and others they can call on to help take the strain – whether it's practical help or a sympathetic ear.

Work-life balance

Don't let work dominate your life. No matter how ambitious you are, it's important to make time for relaxation and fun.

Relaxation

Make relaxation a regular part of your daily routine. There are a great many techniques, from deep-breathing and visualisation to meditation and self-hypnosis. Finding the one that suits you is an anti-stress weapon that you can always carry with you.

Eat a healthy diet

A balanced diet that helps your body function at its optimum level is essential for dealing with stressful situations. That also means cutting back on stimulants such as caffeine and sugar and depressants such as alcohol and nicotine.

Hugging

Make sure you get and give your fair share of hugs. Not only does hugging feel good, it has been proven to help reduce the level of the stress hormone cortisol.

Seek professional help if needed

If, despite all your efforts, stress is getting the better of you, there are many people who can help, such as your doctor or Samaritans. The International Stress Management Association can provide referrals to stress management professionals. Visit its website www.isma.org.uk which also has guidance on dealing with stress.