Don't let your work, friendship or career situation get you down. Try our simple steps to help you smile more. And it won't take long to feel the benefits - just seven days can really make a difference!

Monday: Friendships

Fact Friends are a vital part of our happiness. Professor Andrew Oswald from the UK's University of Warwick believes we would have to be compensated $100,000 to make up for them.

DO THIS: ‘When you've spent time with a friend, ask yourself whether you feel energised or drained.

If you always feel deflated, ask yourself if it's time you moved on,' says Alyssa Abbey, author of Stop Making Excuses and Start Living with Energy.

Tuesday: Body image

Fact According to a Garnier survey about 20 per cent of women worry about their body shape at least 10 times a day.

DO THIS: Bounce up and down on a trampoline, suggests health and wellbeing consultant Liz Tucker. It leads to improved posture, better muscle tone, greater coordination and elevated energy levels. ‘It'll give you a natural high, and make you feel like a child,' Liz says. ‘It's hard to be down about your body and focus on
your flaws when it's making you feel this good!'

Wednesday: Confidence

Fact Acting as if you're an extroverted person makes you happier, even if you're an introvert at heart, according to US research from Wake Forest University. So, be talkative, bold or assertive - work on your confidence and happiness will follow.

DO THIS: Walk with a sense of purpose, head held high, eyes looking ahead. Smile and breathe slowly. Think of someone you love and create a ball of happiness to send to them. Feel their happiness as they receive the gift. ‘Changing your thoughts and body posture are key to changing your state of mind,' neuro-linguistic practitioner Rob Mesrie explains.

Thursday: Stress

Fact ‘Many things can cause day-to-day stress - such as chores, saying ‘yes' too much or trying to be the perfect wife, mother or friend,' says Alison Kerry, from UK mental health charity Mind. ‘Focusing on eliminating these pressures will help reduce tension and improve your wellbeing and happiness.'

DO THIS: Sign up as a volunteer. More than 60 per cent of volunteers aged over 65 say it helps them feel less stressed. And 71 per cent of volunteers who offer their professional skills and experience say it helps combat depression. Feel happier and help others at the same time - it's win-win!

Friday: Relationships

Fact Lasting love and intimacy do not come naturally; it's an art that requires daily attention, psychotherapist Judy Ford says.

DO THIS: ‘Make your relationship happier,' says Carmel McCornell, author of The Happiness Plan: Simple Steps to a Happier Life. ‘Think about what makes you both happy and try to build one of those things into your life every day.'

Saturday: Career

Fact: A fifth of female workers are unhappy with their jobs. Those aged 25 to 34 are most dissatisfied, a UK survey says.

DO THIS: ‘If you're feeling completely overwhelmed by the demands on your time, write yourself a list of what you have to do', psychologist Sheridan Hughes explains. ‘Once
it's down on paper, your to-do list will seem less daunting and you can start to prioritise. As you tick off the tasks, you'll start to feel less anxious.' You could even start by listing a couple of things you've already done, as this will make you feel instantly in control.

Sunday: Take stock

Now that you've taken a 360-degree look at your life, it's time to focus on everything you've learnt over the past six days and resolve to continue making life-affirming changes in the future.