Solutions coach and psychologist Dr Pam Spurr explains why laughter really is the best medicine

We lead whirlwind lifestyles in incredibly stressful times. People feel that they've no time for the little pleasures that they know life can offer. Instead they have to get on with the grind of commuting, working long hours, juggling children, partners and family needs, leaving them little time for joy.

I meet many women who feel they've lost any sense of happiness, joy and laughter in their daily life. In fact about 40 per cent of women will suffer from depression at some point in their adult lives. Life is short and if you don't have any laughter and joy in it you definitely need to build something.

Not only is laughter and happiness good for your emotional and mental well-being, it also has physical benefits. Laughter releases those fantastic feel-good brain-chemicals called endorphins. At the same time, these can combat the release of the stress hormone cortisol. A high level of cortisol is implicated in many medical problems.

10 ways to introduce more laughter into your life
When trying any of these or similar strategies, you need to carve out 'laughter time' while doing them. During this time you're not going to worry about problems at work. You're not going to fret over family issues. Instead for the 10 or 20 minutes, hour, or afternoon, you allow yourself this time you won't let anything spoil it. You deserve this at the very least!

1. Get a daily dose of laughter by watching your favourite comedy or sitcom DVD or video. Get prepared by pre-recording some of your favourite comedy. Then all you need is to watch it for 10 to 15 minutes to get yourself laughing and your endorphins circulating.

2. Make visiting a comedy club with friends or family a regular date in your diary. It's incredibly uplifting to sit amongst an audience where everyone is laughing. Laughter is contagious and it can help boost your blackest mood.

3. Start seeing the world from a child's-eye view. Children will giggle and laugh at the smallest thing. You only have to open your eyes to the little joys around you. For example, watching two neighbourhood dogs eye each other up, circling around the other until they bound off to play, or two contented cats curling up together, can bring a smile to your face. Even people-watching can be a humorous event!

4. Allow yourself a regular 'Child's Play Day'. This is where you go to your local park, swing on the swings, slide down the slide, buy your favourite penny-sweets from your childhood and let go of all of your cares.

5. Stay in touch with your creative side, as research shows that this increases happiness and joy. Maybe you fancy yourself as a secret painter or sculptor - so go for it! Buy some paints and brushes, cover the kitchen floor, and unleash your artistic side on the canvas. Or buy some modelling clay and get stuck into it. I'm sure you'll be laughing at your wonderful 'art'.

6. Check out one of the many websites that offer a daily joke. For example, www.jokes2go.co.uk or www.office-humour.co.uk

7. Then share that joke with someone you love! Laughing together can be a great bonding experience. And when you brighten someone else's day with a quick phone call or text message with something funny they'll appreciate it.

8. Spoil yourself. Have a bubble bath full to the brim with bubbles. Play some of your favourite upbeat music, eat an ice-cream or indulge in a piece of cake while luxuriating in the bath. And if you have a partner, ask them to hop in and share this frivolous time together.

9. Laugh together. Many couples complain that they've lost the laughter in their relationship. Get giggly together, tickle each other, watch those comedy DVDs together, and generally ensure you have time to lark about like you did when you first fell in love. We forget the little things that can make all the difference. Like the funny nicknames we give to new lovers, the silly tricks we pulled, and the games we played. You can reinvigorate all those fun things that made you both laugh early in your relationship.

10. Learn to laugh at yourself! This is one of life's most important lessons. If you make a mistake, say something stupid, put your foot in, trip-up in public - instead of feeling humiliated and embarrassed you should think, 'Look at me, I'm only human, I've made a fool of myself and I can laugh at it!'

Solutions Coach and psychologist Dr Pam Spurr is the author of Sex, Guys & Chocolate - Your Essential Guide To Lust, Love & Life (Robson Books)