21-26 Steel Against Stress

“Stress inflames your arteries, increases blood pressure and can change the shape of your heart muscle,” says cardiologist Sandeep Jauhar. Our 24-hour plan will help you dial it down

7am Train Your Brain

A study by Brown University found that men, more so than women, struggle with meditation. Try running without headphones, focusing on your breath.

8am Be a Do-Gooder

As pious as it might sound, acts of kindness directly cut stress by signalling to your nervous system that life is in equilibrium. So, give up your seat on the train.

11am Get a Round In

Make everyone at your meeting a coffee. A University of Bristol study found that caffeinating in a social setting eases stress, while drinking alone triggers the jitters.

1pm Send a WhatsApp

In a study by UCL Irvine, those who shared a photo they believed would make the recipient smile felt calmer and less anxious throughout the working day.

5pm Clock Off

Cutting weekly hours from 55 to 45 can reduce your heart disease risk by 16%. But go for a quick pint: PLoS Medicine says a social life predicts longevity better than exercise.

10pm Make Notes

Noting down tomorrow’s to-do list is one of the most effective cures for insomnia, according to the Sleep Council. It will also improve your state of mind in the morning.