Mens_Health_UK_March_2017

MENSHEALTH.CO.UK MEN’S HEALTH 37

WORDS: DAN MASOLIVER | ILLUSTRATIONS: PETER GRUNDY | *PROFESSOR AT GOLDSMITHS, UNIVERSITY OF LONDON

I WORK

TOO HARD?

One in three office absences are

attributed to stress. But rewire

your body’s response to pressure

then you can hit the release valve

on anxiety and rise to the task

WHAT

HAPPENS

WHEN...

02

GUT REACTIONS

As your workload increases

and to-do list lengthens,

nerves can kill your appetite,

as stress triggers hunger-

suppressing hormone CRH.

Over time, however, most

people find elevated cortisol

does the opposite. “People

eat to reduce anxiety,” says

psychologist Frank Bond*.

When it’s crunch time at the

office, offset cravings with

almonds – their high dose of

magnesium cracks stress.

03

MIND MATTERS

Brain-fog descends as stress

disengages the prefrontal

cortex, making it harder

to form rational thoughts.

If meditation doesn’t come

easily to you, fool your brain

into forgetting about the

perceived threat instead.

“You can train your attention

like a muscle,” says Bond.

“Simply focusing on the

lyrics to your favourite song

is a powerful way to take

your mind off your concerns.”

Dontcha worry ’bout a thing.

04

BREATHE EASY

If the words ‘presentation to

the board’ make your chest

tighten, that’s adrenaline

signalling your heart to raise

blood pressure in order to

ready your muscles for a

tussle. To reset your heart

rate “focus on your breath

• each inhale, each exhale –
  for a minute or so every two
  hours,” suggests Bond, who
  has helped Team GB athletes
  relax before major sporting
  events. You’ll be golden.

05

FIRST RESPONSE

Remember: in evolutionary

terms, an out-of-hours call

from your boss is the 2017

equivalent of a sabre-toothed

tiger, and the threat response

will continue until your brain

feels the danger has passed.

However, Harvard Medical

School research shows that

men who regularly employ

mindfulness techniques can

experience improved intrinsic

reactions to tense situations

in just eight weeks. Turning

off your phone notifications

couldn’t hurt either.

01

CIRCLE OF STRIFE

When your brain senses

a potential threat – whether

that’s a shadowy figure or

looming deadline – it floods

your blood with adrenaline

and cortisol, readying the

body for fight or flight. Your

first course of action is to

put this hormonal surge

to its intended use:

a 20min run will calm

excess adrenaline

and ease tension

in your muscles.

A

08

SURVIVE

THE 9-5

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