You can’t plan for every contingency or circumvent every potential problem, but there are some steps you can take both before you leave and during your trip to head-off hassles and prevent insidious tension from ruining your hard-won holiday.

Working with the UK’s Stress Management Society, British Airways has compiled a list of seven tips aimed at limiting some of the stress associated with long-haul travel and managing your stress levels during you holiday.

1) Get some sleep
The first of these is to try and get enough sleep before you leave. In the rush to get everything done you’ll probably be tempted to work late firing off last-minute e-mails. Or you’ll lie awake the night before the flight worrying whether someone in accounts will actually do what you instructed before the deadline.

So instead of arriving at the airport relaxed and well-rested you’re sleep-deprived and irritable, a situation usually exacerbated by the couple of cups of strong coffee you’ve chugged down to try and wake up. In short, you’re not in great shape to deal with whining kids, even if they are your own, or grumpy officialdom.

Besides getting as much sleep as you can before your travel, it’s also a good idea to try and get plenty of shuteye on board the aircraft. Veteran traveller, Lin Glass, British Airways’ General Manager for South Africa, Mauritius and the Seychelles, says it’s a trick she learnt early on in her career.

“While other people are settling down to a late night movie or get out their books after dinner, I get my head down and encourage my family to do the same. It may seem a great idea to watch movies until 2am, but it’s no fun the next morning when you’ve got to get through airport formalities, catch a connecting flight or find your hotel.”

2) Don't be late
Tip two is to manage your time. Anticipate unexpected circumstances, such as a traffic jam on the way to the airport or long security queues, and allow yourself plenty of time to deal with these. Rather be early and have some time to relax with a soft-drink or plane spot with the kids than get to the boarding gate a sweat-soaked nervous wreck.

3) Work smarter, not harder
Thirdly, use technology to save you time. If possible check in online to save you time at the airport.

“As soon as online check-in opens 24-hours before departure I’m on ba.com, putting in all my preferences, the security information required by some countries and pre-selecting my seating,” says Glass. “This saves time at check-in and means if I’m travelling with my family I know that we’re seated together. It’s much easier than having to try and arrange side-by-side seating at check-in or worse still on board the aircraft.”

It’s also a good idea to ensure the ‘phone number of the hotel you’re staying at or you mobile number is in the booking, so the airline can contact you if a flight’s cancelled or delayed. While this doesn’t happen often, it can be hugely frustrating when it does, particularly if you only find out at the airport, after you’ve checked out of your hotel.

4) Keep active
Endorphins that your body releases during exercise help you relax. It’s why a little physical activity, rather than slobbing about on a sun-lounger or in front of a TV, will help you enjoy your holiday more. So hire a bike, go for a walking tour, go dancing or just take a brisk walk rather than a taxi ride to the restaurant where you’re having supper.

5) Have a drink… of water
Keep hydrated. You may reach for nicotine, alcohol, caffeine or chocolate when you’re feeling stressed or just as part of your holiday indulgence, but remember that these substances all contain stimulants. Try healthier snacks such as dried fruit or nuts and always drink plenty of water.

6) Stay calm
Sometimes things go wrong and there’s nothing you can do about it. What you can try to control is how you react to these situations. Take a deep breath, do your best to relax and find alternative, constructive solutions. For example if you’re faced with a long wait on a family holiday, play a game of ‘I spy’ with the children or, if they’re older, break out a pack of cards. The time will seem to pass faster and you’ll have some fun, rather than everybody huddled in silence while you blow your top or seethe silently.

7) Put out fires early
The final piece of advice is to deal with signs of tension early. Some simple exercises can help. Sit with your feet on the ground, your back against your chair and your hands open and relaxed. Take a deep breath and raise your shoulders towards your ears. Slowly breathe out and drop your shoulders. Repeat this several times. Then place your left hand on your right shoulder and squeeze gently. Repeat down your right arm to the elbow. Then do the same with the other shoulder and arm. Finally, place the fingers of both hands at the base of your skull; apply slow, circular pressure from the base of your skull to the base of your neck.

Glass says the best tip of all is to plan ahead: “It’s amazing how many people plan their business trips down to the last detail, but give very little thought to their holiday travel. While it’s nice to be spontaneous and adventurous when you’re on holiday, it’s much less stressful if you wait until you arrive. With a little planning and common sense you can often avoid unnecessary hassles while you’re travelling, or at least be better prepared to deal with these if they occur.”