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Stress scenario 1: work overload

It's a common complaint in these dreary economic times: your boss has dumped an urgent project in your in-tray even though you're already stretched to breaking point. And a common response in times of extreme stress (or long-term anxiety) is shallow breathing or panting. That's because in tense situations we often go into ‘fight or flight' mode, relying on the upper chest to breathe, which makes the body and mind feel even more panicked. Breathing expert Alan Dolan* advises concentrating on ‘the lower abdomen and the inhalation, and encouraging the belly to rise. Notice the point three inches below your navel and breathe in deeply here, allowing the lower belly to fill up like a balloon. Breathe in for a count of four and then exhale naturally. Repeat for 10 cycles.' Known as ‘yogic breathing', this method has been shown to lower levels of the stress hormones adrenaline and cortisol.

Stress scenario 2: queue rage

You've been waiting impatiently in line at the bank for 15 minutes, knowing full well you're going to get a parking ticket if it takes much longer. When your head is just about to explode with stress, it's time to break out the Wrigley's Extra. A recent Australian study** found that chewing gum helps relieve anxiety and reduce tension, with gum chewers 16 per cent less stressed than non-chewers. It's the act of chewing that does all the good work; it stimulates certain brain bio-chemicals associated with stress relief (hence our compulsion to gorge on Snickers when we're anxious). Don't like gum? Try pistachios. Researchers at Penn State University in the US found that the little green kernels can reduce high blood pressure during the adrenaline rush of traumatic situations.

Stress scenario 3: screaming kids

You'd love to finish explaining to your husband exactly when you first told him you'd invited friends for dinner, if only the kids would all stop screaming for your attention. Which one to kill first? It's a tough call. Instead, put the kettle on. Seriously. It's not just drinking a cup of tea that hits the spot - it's the act of making it. A study by City University London† found that while an amino acid in tea can significantly reduce anxiety levels, the ritual itself of putting the kettle on helps, as it's so strongly associated with memories and subconscious feelings of communality. For even better results, go for black tea. Research by University College London shows that a regular brew can help you recover more quickly from everyday strains.

Stress scenario 4: awake with worry

Sleep is what you need, but sleep won't come. Your heart's pounding and your mind won't stop angsting over the many pressures in your ridiculously busy life. Sleeping pills? Nope, what you need is a fruit bowl. It seems that New Age advice about stopping and smelling the roses was useful after all, as studies by Japanese scientists have shown that certain scents can zap stress. Roses, lavender and basil, as well as oranges, grapes, mangos and lemons, all contain a special compound that reduces anxiety. So never mind the smelling salts - grab an orange and inhale deeply. In addition, Neil Shah, director of The Stress Management Society (www.stress.org.uk) says: ‘Instead of lying there becoming more anxious, get up and drink some warm water (not cold, it will wake you up) and listen to some soothing music before going back to bed.'

Stress scenario 5: traffic temper

The traffic jam you're stuck in has barely budged in the past 10 minutes and you're now officially late for work. If the queue doesn't start moving soon, you may actually self-combust. While a sense of humour bypass is a common side effect of feeling pressurised, this is the perfect time for a spot of Peter Kay. According to a 2001 US study††, laughter reduces the amount of stress hormones that your body produces, such as adrenaline and cortisol, and triggers the release of feel-good endorphins. So have your favourite comedy CD or audio book handy to play in the car. Stress? Gone in a chuckle.

*Breathegurucom

**Professor of Behavioral and Brain Sciences Andrew Scholey at Swinburne University in Melbourne

†Psychologist Dr Malcolm Cross

††The Center for Preventive Cardiology at the UNiversity of Maryland's Medical Center