Sometimes instant stress-busters can make all the difference between completely losing it and keeping a grip. We're not talking a glass of wine or a cigarette, we're talking healthy, quick-fix solutions...

Swap inhaling on a cigarette for diaphragmatic breathing (deep breathing from the stomach) to relax your body. ‘When you're anxious, your diaphragm contracts upwards,' explains naturopath and osteopath Dave Gibson  (www.belsizeosteopaths.co.uk). ‘To relax, stand with feet slightly apart and place one hand below your stomach, the other on your chest. Inhale through your nose while slowly counting to three; exhale through your mouth for a count of four. As you inhale, slightly extend your abdomen, causing it to rise about an inch, and imagine a warmth flowing to all parts of your body. Pause for one second, then slowly exhale, imagining all your tension and stress leaving your body.'

Swap bolting down your sandwich at your desk for food meditation. Focus entirely on your food, take small bites and chew slowly, savouring the taste and absorbing yourself completely in the pleasure of eating. ‘This slows you down, improves digestion and helps you relax,' says stress expert Erica Brealey.

Swap screaming at someone for screaming into a cushion. Take a deep breath and then shout as forcefully as you can – the perfect way to let off steam without feeling guilt stricken afterwards.

Swap drumming your fingers with irritation for lightly tapping the bony part underneath both eyes. This acupressure move will help relieve anxiety.

Swap munching on chocolate – which gives you a high, followed by an instant low – for soothing moisturisation with Origins Cocoa Therapy Deeply Nourishing Body Butter (£20 for 250ml).

This heavenly scented cream contains cocoa essential oil, which works on your feelgood hormones to give you a boost.

Swap verbally spelling out why someone is making you angry (and regretting it later) for writing it down. Then rip up the piece of paper again and again.

Swap clenching your fists for massaging your pressure points. ‘Place your hands on the side of your head with your thumbs at the bottom of your skull,' advises medical homeopath Nitasha Buldeo. ‘Gently massage the soft area below for two minutes or apply firm pressure.'

Swap a time-consuming full-body massage for a quick spritz. ‘Carry your favourite oil (lavender is good for stress) around in your bag or pocket and spritz temples, earlobes or the insides of your wrists,' advises Erica Brealey, author of Ten Minute Stress Relief (Cassell & Co, £9.99). Or put a couple of drops on a handkerchief and inhale deeply whenever you need a quick pick-me-up.

Swap a glass of wine for a glass of fizzy orange-flavoured Activit G from Pharmaton. Okay, we know it's not quite the same thing – but, whereas alcohol is a depressant, Activit G is scientifically proven to instantly relieve feelings of stress with its combination of ginseng, vitamins and minerals. Priced £3.99 for ten tablets.

Swap spending hours in the gym for simply tightening and relaxing muscles. Breathe in, tense your body for six seconds, then breathe out and relax.

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