5. Express yourself.

A constructive argument with your spouse can actually increase immunity, say UCLA researchers. They asked 41 happy couples to discuss a problem in their marriage for 15 minutes. The researchers detected surges in blood pressure, heart rate, and immune-related white blood cells, all of which were similar to the benefits seen with moderate exercise. But you still have to play nice: Couples who frequently use sarcasm, insults, and put-downs have fewer virus-fighting natural killer cells, have higher levels of stress hormones, and take up to 40% longer to recover from injuries than those who manage to stay positive and affectionate during their quarrels.

The worst thing you can do? Keep what's bothering you bottled up: People with a type D personality—those who keep their opinions and emotions hidden—have killer T cells that are less active than those found in more expressive peers.

6. Set goals.

Challenging situations can work to your advantage: "When we're facing adversity, we become hyperalert and our bodies guard themselves against enemies—whether that's a predator or a virus," says Monika Fleshner, PhD, an associate professor of neuroimmunophysiology at the University of Colorado at Boulder.

So, even though unresolved stress can make you sick by suppressing immunity, raising blood pressure, and increasing your risk of heart disease, the ups and downs of everyday life, such as working toward a deadline or a promotion, will actually provide a health boost. The best prescription is to set your sights on a reachable target, says Fleshner. At the beginning of each week, give yourself at least one challenge at your job that you'll aim to accomplish by Friday. 

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