Stress. We've all experienced it. It seems that it's a hazard of everyday life that we just have to accept. Or is it? Instead of putting it down to the pressures of living in the 21st century, there are some simple steps you can take which can help you reduce the amount of stress that you are under and its effects. The most important thing when trying to manage stress is to pay attention to the little things that you can change in your life. Different techniques work for different people, but if you can manage to implement a few of the tips below, you will be well on your way to making a real difference.

1 Be organised

Try and get to work early so that you have time to consider the day ahead. Time management is key to reducing stress, so plan your day and prioritise your work. Of course, not everything can be planned and there will be things that come up and steal time away from other tasks, so make sure you build in extra ‘free’ time that will help you to catch up. Knowing that you have this time will help you to feel calmer when the unexpected comes up.

2 Exercise

Taking regular exercise is one of the best ways to manage stress. Whether it is a walk at lunchtime or a kickboxing session at the gym, the more time that you can spend on physical activity the better.

3 Relaxation

It is important that everybody takes time out to relax. However, this can be one of the hardest techniques to learn if you constantly have other things on your mind. First, try listening to some soothing music, whilst working if necessary, to help you to stay calm. Then, build relaxation time into your life and use it to go for a massage, have a long soak in a bath or practise yoga. Even if you only devote a small amount of time to this each week, you will soon start to feel the benefits.

4 Eat well

Eating the right foods can also help to reduce stress. By choosing foods that release the calming hormone serotonin and that are high in Vitamin C, you can help give your body a head start on beating the effects of stress. Fresh fruit, walnuts, dates, sesame seeds, sweet potatoes, oily fish and broccoli are all good examples of stress-busting foods. Drinking water to ensure you stay hydrated also helps to keep you alert.

5 Sleep

Make sure that you get enough good quality sleep every night. If you are tired, the little things tend to affect you more, making you feel anxious and unable to cope. Feeling rested helps you to take on the challenges of the day ahead.

6 Saying no

Learn how to say no when people are asking too much of you. Taking on extra work will only increase the pressure and make you feel even more tense. If you feel that you can't manage it, say so and don't feel bad about it, everybody has a limit.

7 Talking about it

One of the best ways to alleviate stress is to talk to somebody else about it. If your workload is the problem, talk to your boss about ways to tackle it. Maybe you could build time into your day to catch up on paperwork or work more closely with colleagues so that you all share the burden. Otherwise, talk to your friends or family as a way of getting things off your chest. Having a ten-minute ‘work chat’ at the end of the day can help to offload your stress and leave you feeling relaxed enough to enjoy your evenings and weekends.