Top 10 Ways to Reduce Stress

Stress can wreak havoc with our health, complexion and sleep patterns. According to the latest Labour Force Survey statistics (2007/08), an estimated 442,000 of us have experienced stress at a level that has made us ill.

Naturopath Lisa Campana explains how to keep stress at bay (and they don't involve an expensive holiday on an exotic tropical island - unless you want them to, of course).

1. Learn to Say "No"

Set yourself realistic expectations and learn how to say "no" when your workload or social and family commitments get too much. Asking for help is not about failure, it's part of good team work.

2. Take a Break

According to the International Stress Management Association UK, "you will perform more effectively during work after even a short 10/15 minute break, easily making up the time you used for relaxing." So stop eating your lunch at your desk and use this time instead to clear your head and recharge your batteries.

3. Exercise

Physical activity is a great way to let off some steam. Exercise releases endorphins, our natural "feel good" hormones, which boost energy levels and counteract stress hormones, such as cortisol. Find a cardiovascular activity that is fun and achievable, whether it's walking, dancing, a gym workout or a lunchtime run through the park.

4. Learn to Switch Off

Leaving the office for the day? Then it's time to switch off your work brain as well as your mobile or Blackberry. Unless you need to be on call for work, there's rarely anything that can't be solved the next day with renewed perspective.

5. Breathe Deep

When we're stressed we tend to shallow breathe, which leads to increased anxiety and hyperventilation. Tekla Kosa, an expert in a relaxation technique called Autogenic Training, suggests this simple relaxation technique you can do anywhere.

Take a deep breath into your diaphragm so that you feel your ribs expanding
Once you feel your breath is full, take three more little breaths and hold
Then, exhale fully and try to take three more small exhalations and hold
Repeat 3-4 times

6. Watch the Caffeine

Drinks like coffee, tea, cola and alcohol all release adrenalin into your bloodstream, which in turn actually increases stress levels. If you must drink tea, switch to green or white tea. Both are full of antioxidants, which are said to fight the oxidative damage that stress can cause within the body.

7. Be Positive

Most stressors are simply a matter of how you perceive them. Take a step back and think, is this something I really need to worry about? Simply changing your viewpoint may help you to see it from a more positive angle.

8. It's All in the Planning

Be creative about your time management. Before you leave work, make a list of "to do's". Crossing completed items off a list also helps you to feel a sense of accomplishment.

9. Get a Good Night's Sleep

Laying awake at night? One of the side-effects of stress is insomnia, which just makes us even more stressed, tired and irritable. Turn off the TV and try to have a warm (not hot) bath, read a book or listen to music before bedtime. Keeping a notebook by your bedside allows you to write down all those things that pop into your head so that they don't play on your mind while you sleep.

10. Find Your Outlet

According to author Robert M. Sapolsky of "Why Zebras Don't Get Ulcers", finding an outlet for your frustrations, and doing it regularly, is one of the keys to effective stress management. Whether it be social gatherings, dancing, meditation, religion or knitting, it's important to find a way to offload your energy and passion that is enjoyable and works for you.