Many of us have experienced stress at work from time to time, but often we don't realise what the true causes are. Have you ever woken up dreading the day, been late, then turned up for work already a stew of stress before the clock has even shown the start of your 'real' working day? The same can be said when you get home - if you're snapping at friends and family due to a 'bad day', then your stress is taking over your entire day, rather than just your working hours. Here are ten ways to keep stress at bay -all day

1. Get a good night's sleep

If you're stressed, you're more likely to stay awake thinking of all your problems that are causing it rather than getting a good night's sleep, when sleep is the number one stress buster. Being stressed and tired isn't just counter-productive to a busy life; it's also bad for your health. Even if it means a visit to the doctor for a short course of sleeping pills, or going to bed much earlier than normal to try and get into calm, sleeping mode: this is the number one stress-busting skill that needs addressing first.

2. Be on time

Even if we have slept well the previous night, the snooze button is guilty the world over of making us later and later for work. Unfortunately, like many things in our day, if it becomes routine, it becomes habit. The trick is to undo this and get up at the same time every day (maybe even the weekend, to stop the inevitable lie in for too long). It gets easier every day, and becomes the new routine. There's nothing like arriving flustered, late and apologetic into the office and playing catch-up all day to add to your stress.

3. Keep a positive outlook

As you're going in to work, thinking about what happened yesterday or might happen tomorrow won't help - think of the day ahead and maintain a positive outlook. Deal with what's on your plate now, not what might be. Stress is often characterised by literally, too much thinking. If most of this is negative, you'll become a self-fulfilling prophecy. With a positive frame of mind, even the worst problems can seem surmountable.

4. Update your to-do lists for the day

Once in the office (on time, or even early), you should set out what you want to achieve that day while maintaining the positive outlook. Be realistic too, setting yourself impossible deadlines will only feed your stress. Lots of small tasks can give you a frequent sense of achievement to put you in a good frame of mind to tackle larger ones.

5. Socialise

When we're stressed, some of us retreat into our own little world, or throw ourselves into the tasks at hand, neglecting one of the great stress-busters - socialising. Even a chat over the water cooler with a friend can brighten your outlook and make you feel better. A problem shared is a problem halved, after all, and your work colleagues may have unique solutions to problems that wouldn't have crossed your mind.

6. Don't skip lunch

Eating well adds to our well-being and stops bingeing on comfort foods that we crave when stressed. Skipping lunch because you want to work through your allocated break may be necessary very very rarely in adverse circumstances, but if you're doing it regularly, it will only add to your stress and physical tiredness later on. Why not have lunch with a sympathetic colleague to add to your socialising?

7. Take exercise and screen breaks

Not exercising can have the same stress-building effect as not eating or sleeping properly - it will only make you feel worse in the long run. Whether it's a walk around the block at lunch, or parking the car further away so that you can incorporate some walking into your day, you can manage to exercise even when stressed - it may even clear your head. Don't forget screen breaks and stretches at work, too - being hunched over your screen all day is never good for you, or your stress levels.

8. Seek external help if needed

If your stress is getting too much to bear or has started frequently affecting your work output, it may be time to approach a professional. Most businesses have facilities for their employees as stress is a recognised and avoidable situation at work. The other option is your local doctor, who may advise a further course of action, and provide a sounding board for you to share your concerns.

9. Finish on time

As with starting early, if you leave the office on time rather than 'just one more' job at work as the clock ticks away and eats into your me-time or family time, you'll feel better.

10. Don't take work home

When stressed or overworked, there's a temptation to do constant overtime or to take your work home. This may be needed sometimes, but not often. If you find yourself taking work home frequently, it may be time to review your time management skills or speak to your boss about workload. After all, it's not fair on whoever you share your home with, either. If you've followed these tips, then you'll be home early enough to get enough done to have an early night, and therefore, that good night's sleep before the next day, right?