As a student I used to dread the end of year exams and would become extremely anxious as the examination period approached. I would have loved some advice about how to reduce stress and anxiety but always felt awkward talking about it. My mood often changed as I become more grumpy and less comunicative with family and friends. I struggled to sleep,and constantly worried about what would happen if I failed. I also tended to have a cold or flu more easily during this time as my immune system was weakened.

When exposed to stressful situations people can become more irritable, easily fatigued and lose concentration. Stress can build up quickly when there are lots of things on your mind. Our bodies are not built to function under periods of prolonged stress. Over time, stress and anxiety will affect our physical health, mood and general sense of well being. There is research to suggest that stress can acccelerate the ageing process and contributes to the development of many health problems including hypertension and cardiovascular disease.

Here are 5 stress-busting tips that can help you to reduce stress and anxiety.

1. Exercise. Regular exercise can reduce stress and also help to build resistance to stress factors. Commiting to 20 minutes a day of some form of exercise should not be difficult. You don't need to go to a gym to exercise either. Find ways of incorporating regular exercise into your daily routine. Can you take the stairs rather than use the elevator? Can you walk to the shops instead of driving? Owning a dog will certainly help you get out for that morning or evening walk. Make a habit of it. Get your heart pumping and reap the rewards.

2. Take a magnesium supplement. Stress can contribute to a reduction in our body's magnesium levels. A magnesium supplement will prevent you from becoming magnesium deficient and help you manage stress more effectively.

3. Do you have a good sense of humour? There is nothing like a good laugh to beat the stress blues. I am a great believer in the healing effects of humour. Laughter keeps muscles relaxed, increases the amount of oxygen flowing through the body, and acts as a release mechanism for feelings of frustration and anger. A sense of humour helps to cope emotionally with stress as well as dealing with physical and psychological pain. Watching a comedy movie or sharing a joke with friends not only makes you feel good but relieves stress and anxiety as well.

4. Meditation and yoga. Your ability to relax will reduce the impact of stress and anxiety on your body. Meditation and yoga are activities that will help to reduce stress and anxiety by keeping you relaxed. In a relaxed state, your heart rate slows down and your blood pressure stabilises. Your quality of sleep will improve and your immune system is boosted. Try the following deep breathing exercise when you want to relax. Find a quiet spot and sit comfortably. Take a slow deep breath, inhaling through your nose. Hold your breath for 3 seconds and then exhale slowly through your mouth for 5 seconds. Practice for 5-10 minutes. You will feel the weight of the world slowly being released from inside your body. Practice regularly. It will be worth it.

5. Change your diet. A diet which contains plenty of whole grains, legumes, fresh vegetables and fruits is very beneficial to our physical, mental and emotional health. Limit the amount of processed foods that you eat. This will help to keep you immune system in good order particularly during those stressful times. Avoid smoking and drinking too much caffeine or alcohol as these popular activities raise stress levels. Eat fish such as sardines, herring or red salmon that are rich in omega 3 fatty acids. Alternatively try a good quality fish oil supplement. A regular intake of fish oil can assist with the relief of stress and anxiety.

Stress and anxiety can become overwhelming and really impact how you function on a daily basis. If you can reduce stress and anxiety your physical and emotional well being will improve dramatically.