All our actions to help you Change Things at the Office. Colour in a smiley face every time you've done an action.

All our actions to help you Make Someone's Day. Colour in a smiley face every time you've done an action.

• Average working day consists of 46 phone calls
• Smiling, laughing, and positive thinking have been shown to have a huge number of health benefits to both mind and body.
• Smiling reduces stress, which has been linked to a number of health problems, including heart disease, Type 2 diabetes, high blood pressure and obesity.
• When you laugh, your body releases endorphins. These are brain chemicals known as neurotransmitters, which make us feel happy. They are also a natural pain and stress reliever.
• Laughing reduces levels of cortisol, the stress hormone, and gives us a quick burst of energy.
• A good laugh can be beneficial to the lungs, boost immunity, and could even burn off calories.
• Smiley, happy people are thought to have more friends and be more successful, by appearing more confident and approachable.
• 'Simply using the same muscles as smiling will put you in a happier mood,' explains Dr Michael Lewis, psychologist at Cardiff University.
• Charles Darwin was one of the first to suggest our expressions may actually intensify our feelings. This theory is known as the 'feedback loop' or 'facial feedback hypothesis'. A smiling expression feeds back into how we experience mood, therefore making us feel happier or a joke seem funnier. Professor Fritz Strack, along with Leonard L Martin and Sabine Stepper, investigated this theory and published a study in 1988. This revealed that people who used their smiling muscles when presented with cartoons found them more amusing than people who didn't.
• Mark Stibich, PhD, a consultant at Columbia University believes smiling may also act as a stress relief.'When you're stressed a number of things happen to your body. Your pulse rate shoots up, your digestive system shuts down, and your blood sugar levels increase. But two things also happen that you have voluntary control over - your breathing becomes shallower and faster and facial expressions kick in. If you can slow your breathing down and change your expression, you may be able to turn around the stress cascade.'
• If you're feeling low or depressed, there are lots of people who can help you, especially if you'd prefer to speak to someone impartial. Talk to your GP who can refer you to a counsellor, cognitive behavioural therapist or psychologist.You can also speak to trained professionals at Mind on 0845 766 0163.

• The Happiness Project runs a number of courses, seminars, and workshops on happiness and wellbeing both for businesses, health professionals and the general public (0845 430 9236).