0:00:03 > 0:00:05Stress.
0:00:06 > 0:00:09The World Health Organization has declared it
0:00:09 > 0:00:11the health epidemic of the 21st century.
0:00:11 > 0:00:17Last year, it accounted for nearly half of all sick days.
0:00:17 > 0:00:18The rush-hour is very stressful.
0:00:18 > 0:00:20Families, children...
0:00:20 > 0:00:22Work, relationships...
0:00:22 > 0:00:25Well, I'm losing my hair!
0:00:25 > 0:00:28Life is a constant battle with traffic jams,
0:00:28 > 0:00:33trying to find parking spaces, losing keys, crowded trains, delays,
0:00:33 > 0:00:38juggling work and family, as well as trying to make ends meet.
0:00:38 > 0:00:43In our busy 24/7 connected world, there is plenty to stress us out.
0:00:52 > 0:00:53In this programme,
0:00:53 > 0:00:57we're going to find out exactly what presses our stress buttons.
0:00:57 > 0:01:00What's going on? You can't come out like that.
0:01:00 > 0:01:02- Are you going to handle it?- No way!
0:01:02 > 0:01:05And what we can do to help manage our levels of stress.
0:01:05 > 0:01:08- It is very good if you are feeling quite anxious.- Mm.
0:01:10 > 0:01:14'I want to reveal the very latest scientific research on stress...'
0:01:14 > 0:01:18- That is incredible, the differences is stark.- Yes.
0:01:18 > 0:01:22'..I'll be putting myself on the front line to show you how stress
0:01:22 > 0:01:24'affects our bodies and our brains...'
0:01:24 > 0:01:2642 divided by 5.
0:01:26 > 0:01:28I can't remember what you've said.
0:01:28 > 0:01:32'..and I will be finding out if a very stressful chapter in my life
0:01:32 > 0:01:34'has permanently damaged my health.'
0:01:34 > 0:01:37I would like to say I'm looking forward to getting the results,
0:01:37 > 0:01:40but I'm really not.
0:01:41 > 0:01:44But what if the right kind of stress
0:01:44 > 0:01:46could actually be good for us?
0:01:47 > 0:01:51I'm going to show you how to turn stress into your secret weapon.
0:01:51 > 0:01:56Stress can be seen as something very positive and drive success.
0:01:56 > 0:02:01You're faking it till you make it so, Fiona, say, "I feel excited."
0:02:01 > 0:02:03I feel excited!
0:02:05 > 0:02:09I want to find out the truth about stress.
0:02:18 > 0:02:22There is a silent plague we all need to guard against.
0:02:22 > 0:02:26It is linked to a number of serious health issues - anxiety, depression,
0:02:26 > 0:02:32cancer, and heart problems, costing the economy billions of pounds.
0:02:32 > 0:02:34It's something we all suffer from -
0:02:34 > 0:02:36it's stress.
0:02:38 > 0:02:40According to the latest surveys,
0:02:40 > 0:02:43almost half of us feel we're too stressed.
0:02:43 > 0:02:46And I am definitely one of those people.
0:02:49 > 0:02:53Yes, as rosy as my life might seem to others,
0:02:53 > 0:02:57I suffer from trying to do too much in too little time.
0:02:57 > 0:03:01And when I check the news, there's more stress - war, famine,
0:03:01 > 0:03:05and political instability, events completely out of my control.
0:03:08 > 0:03:10And then I get these horrible stress feelings.
0:03:10 > 0:03:12You know the sort of thing -
0:03:12 > 0:03:14churning butterflies in your stomach,
0:03:14 > 0:03:16racing heart, sometimes sleepless nights,
0:03:16 > 0:03:20which makes us feel even more out of control.
0:03:20 > 0:03:21And I'm not alone.
0:03:21 > 0:03:24One study suggests that millions of us
0:03:24 > 0:03:27regularly feel close to breaking point.
0:03:27 > 0:03:31So why do we have all this stress and where does it come from?
0:03:37 > 0:03:39To discover the origins of stress,
0:03:39 > 0:03:41I've come to this zoo near Birmingham
0:03:41 > 0:03:44to get up close and personal with our primal past.
0:03:47 > 0:03:50I'm being joined by three stressed out volunteers.
0:03:50 > 0:03:52Steve, a busy courier,
0:03:52 > 0:03:55Paulette, a single working mum,
0:03:55 > 0:03:58and Andy, a self-employed plumber.
0:03:59 > 0:04:02We're meeting stress expert Professor Anna Whittaker,
0:04:02 > 0:04:05who's going to demonstrate exactly what stress is.
0:04:05 > 0:04:08- Hi.- Hi, Anna. How are you? - Yeah, not bad, thanks.
0:04:08 > 0:04:10- Now, you're our stress expert.- Yeah.
0:04:10 > 0:04:13And I see you're accompanied by some strange-looking thing there.
0:04:13 > 0:04:15- Yes.- What is that?
0:04:15 > 0:04:19The vest is our body rig and it picks up, through sensors,
0:04:19 > 0:04:22your heart rate and also body temperature and breathing rate.
0:04:22 > 0:04:26And we can see all of that because it connects to the computer and we can see what's happening.
0:04:26 > 0:04:29- OK, so we need to get the bodysuits on, don't we?- Mm-hm.
0:04:29 > 0:04:32We're going to have an animal encounter.
0:04:32 > 0:04:36That's going to be the stress, so we have snakes and tarantulas.
0:04:36 > 0:04:38Hm.
0:04:38 > 0:04:39That goes through there.
0:04:39 > 0:04:43Anna is using the body rig to measure to the split-second
0:04:43 > 0:04:46exactly what happens when our volunteers are stressed
0:04:46 > 0:04:48in the most primitive way -
0:04:48 > 0:04:52by being introduced to some of the zoo's most dangerous residents.
0:04:52 > 0:04:54Oh, my God.
0:04:54 > 0:04:58Their bodies have an immediate physical response.
0:04:59 > 0:05:02The heart rate starts spiking.
0:05:02 > 0:05:05OK, that was quite a big response there, Steve.
0:05:05 > 0:05:09The breathing rate increases and the body temperature rises,
0:05:09 > 0:05:11all signs of acute stress.
0:05:11 > 0:05:14- Are you going to handle it?- No way.
0:05:14 > 0:05:17If it moves, I won't be able to, honestly.
0:05:17 > 0:05:21And we really physically heard your breath quickening, actually.
0:05:21 > 0:05:25'This acute reaction lasts for just a matter of seconds.'
0:05:25 > 0:05:27- Oh!- It's all right.
0:05:27 > 0:05:29Stay nice and still. Here you go.
0:05:29 > 0:05:32'Once our volunteers realise the threat has passed,
0:05:32 > 0:05:35'their bodies start to return to normal.'
0:05:35 > 0:05:38You might feel your heart racing and feel really anxious,
0:05:38 > 0:05:42but actually your body is doing what it's built to do.
0:05:42 > 0:05:44So, why does all of this happen?
0:05:44 > 0:05:49Well, acute stress is actually our body's primal emergency reaction,
0:05:49 > 0:05:51otherwise known as fight or flight,
0:05:51 > 0:05:55and it evolved for good reason - to save our lives.
0:05:56 > 0:05:59It harks back to the days when we lived in caves
0:05:59 > 0:06:01and got stalked by predators.
0:06:01 > 0:06:03ROARING
0:06:03 > 0:06:06When we sense danger, the fear centre of the brain,
0:06:06 > 0:06:09the amygdala, senses a distress message to the control centre,
0:06:09 > 0:06:12which in turn tells the adrenal glands to start pumping
0:06:12 > 0:06:15stress hormones into the bloodstream.
0:06:17 > 0:06:19This makes our heart beat faster,
0:06:19 > 0:06:22pumping blood to the muscles and increasing our breathing
0:06:22 > 0:06:26to get extra oxygen into the brain to sharpen our senses.
0:06:27 > 0:06:31This primal response happens so quickly that before our brain
0:06:31 > 0:06:33has even seen the threat,
0:06:33 > 0:06:37the body is primed, ready to fight or run away.
0:06:39 > 0:06:44Our ancient stress mechanism can give us superhuman powers -
0:06:44 > 0:06:47to be faster and stronger and surprise us
0:06:47 > 0:06:49with what we're capable of achieving.
0:06:50 > 0:06:54So, stress is one of the most extraordinary and vital
0:06:54 > 0:06:56survival mechanisms we possess.
0:06:56 > 0:07:00In fact, without it, we probably wouldn't be here.
0:07:01 > 0:07:03The thing is that in the modern world,
0:07:03 > 0:07:07we no longer face the occasional threat of a wild animal.
0:07:07 > 0:07:11Instead, we're constantly bombarded by a host of triggers.
0:07:11 > 0:07:13None of them life-threatening,
0:07:13 > 0:07:16but all launching the same stress response.
0:07:19 > 0:07:22We've asked our volunteers to use the body rig
0:07:22 > 0:07:25so we can track their typical day.
0:07:25 > 0:07:29The onboard camera is synchronised with the rig to record every moment,
0:07:29 > 0:07:34so we can see exactly what is causing them to spike.
0:07:37 > 0:07:40Courier Steve is driven by deadlines.
0:07:40 > 0:07:44At 7.30, his heart rate is already spiking.
0:07:44 > 0:07:47I might go to London, I might go to Glasgow, Edinburgh.
0:07:47 > 0:07:51He can spend up to 12 hours a day stuck in his van.
0:07:51 > 0:07:56Most of these jobs are time sensitive, so that generates stress.
0:07:56 > 0:08:00The body rig records a heart rate rise as Steve gets stuck in traffic.
0:08:02 > 0:08:05Well, I've now gone down to ten miles a bleedin' hour.
0:08:05 > 0:08:08This sort of stress can lead to spiking blood sugar levels
0:08:08 > 0:08:10and higher cholesterol.
0:08:10 > 0:08:12Where does he think he's going?
0:08:12 > 0:08:15What's going on here? Look, you can't come out like that.
0:08:15 > 0:08:20It's 11.55, another spike as his technology lets him down.
0:08:20 > 0:08:25Hello, have you any idea where this place is? Hold on.
0:08:25 > 0:08:27Oh! What's happened to this?!
0:08:27 > 0:08:31- Yes?- Are you getting ready?
0:08:31 > 0:08:34It's 7.50 in the morning and single mum Paulette
0:08:34 > 0:08:36is already under pressure.
0:08:38 > 0:08:40I left £5 somewhere, son,
0:08:40 > 0:08:44but I don't know what's happened to it. I'm always losing stuff.
0:08:44 > 0:08:46Paulette enjoys her job,
0:08:46 > 0:08:51but it comes with demanding patients and lots of paperwork.
0:08:51 > 0:08:56It's a busy GP practice. Some days, you can't sit down for five minutes.
0:08:56 > 0:09:00But it's money worries that really make her feel stressed.
0:09:00 > 0:09:02I hate looking at my bank account.
0:09:04 > 0:09:07Trying to make ends meet, it's a struggle.
0:09:07 > 0:09:10Finances are a cause for concern for many of us,
0:09:10 > 0:09:14which, over time, can lead to anxiety and depression.
0:09:17 > 0:09:21Life isn't any calmer for our final volunteer, Andy.
0:09:21 > 0:09:25He's a self-employed plumber and father of four kids.
0:09:25 > 0:09:29With this trade, you're only ever as good as your last job,
0:09:29 > 0:09:30so I can do brilliantly on one job
0:09:30 > 0:09:33and struggle on another and it is stressful.
0:09:33 > 0:09:36It is 8.33 and his day starts off badly.
0:09:36 > 0:09:41- BLEEP.- Flat tyre.- BLEEP- hell.
0:09:41 > 0:09:43Already, his stress hormones are pumping.
0:09:46 > 0:09:49Come on!
0:09:49 > 0:09:53Like many of us, Andy's mobile is a blessing and a curse.
0:09:53 > 0:09:55Oh! Hello?
0:09:55 > 0:09:56Hello?
0:09:56 > 0:09:58All right, mate.
0:09:58 > 0:10:01With each call, his heart rate spikes.
0:10:01 > 0:10:05As soon as the phone starts ringing, you stop what you're doing
0:10:05 > 0:10:08and you're on the phone, because you can't do two things at once.
0:10:08 > 0:10:11His jobs are overrunning.
0:10:11 > 0:10:13BLEEP.
0:10:13 > 0:10:16- HE GROANS - Right.
0:10:16 > 0:10:19There were some instructions with that sink, wasn't there?
0:10:19 > 0:10:21Because this is like a Meccano set, that is.
0:10:21 > 0:10:26And it's another late night, leaving less time to see his family.
0:10:28 > 0:10:31So, how did our volunteers get on?
0:10:31 > 0:10:34The data from the body rig showed both Paulette and Steve
0:10:34 > 0:10:37having multiple and very familiar stress triggers -
0:10:37 > 0:10:38time management issues,
0:10:38 > 0:10:42financial fears, workplace worries.
0:10:42 > 0:10:46A minute to spare. One minute.
0:10:46 > 0:10:48But it was plumber Andy who displayed
0:10:48 > 0:10:50the highest levels of stress.
0:10:50 > 0:10:54- HE GROANS - BLEEP- shoulder, man.
0:10:54 > 0:10:57Including his moments of physical exertion,
0:10:57 > 0:11:00he was stressed for a massive 44% of the day.
0:11:05 > 0:11:08With our bodies experiencing so many stress triggers
0:11:08 > 0:11:10throughout an average day,
0:11:10 > 0:11:13what sort of effect can this have on our brains?
0:11:13 > 0:11:16To find out, I've been invited back to school
0:11:16 > 0:11:19to be put on the spot in a very public way.
0:11:21 > 0:11:26- Hi, Fiona.- Hello.- How are you? - All right at the moment, thank you.
0:11:26 > 0:11:28We're going to give you a maths test today to see
0:11:28 > 0:11:30- how your brain copes under pressure. - Thank you.
0:11:30 > 0:11:33So I'm going to give you some questions and I'm going to
0:11:33 > 0:11:35- give you three seconds... - Three seconds?!
0:11:35 > 0:11:37Three seconds to answer them.
0:11:37 > 0:11:41- But no paper to do my sums or anything?- No paper, no pen.
0:11:41 > 0:11:46Number one, 12 x 6 - 18
0:11:46 > 0:11:47Hang on.
0:11:49 > 0:11:54- 15...- 54.- ..¸ 3 + 11
0:11:55 > 0:11:59Oh, my brain's going, bleurgh! That's easy as well.
0:11:59 > 0:12:0314 - 8 x 12
0:12:03 > 0:12:0472
0:12:04 > 0:12:09'Flooded with stress hormones, I lose the ability to focus.'
0:12:10 > 0:12:15- 47 - 3... - My brain's going!
0:12:15 > 0:12:18- ..¸ by 4. - I didn't even hear that.
0:12:18 > 0:12:21- I'm completely... - Go to the next one.
0:12:21 > 0:12:2628 + 42 ¸ 5
0:12:26 > 0:12:29I've lost... I can't remember what you've said, I can't even...
0:12:29 > 0:12:31My brain's really...
0:12:31 > 0:12:3495 - 35...
0:12:35 > 0:12:39- ..x 3.- 180.
0:12:43 > 0:12:48Oh, dear! I am really good at mental arithmetic, I promise you!
0:12:48 > 0:12:51If I'd have done it under a different situation,
0:12:51 > 0:12:56it would've been brilliant, but, no, actually my brain just froze.
0:12:58 > 0:13:01It seems there's a mismatch between the way we're programmed
0:13:01 > 0:13:04to deal with stress - to run or to fight -
0:13:04 > 0:13:08and the kinds of stress we face in our modern lives.
0:13:08 > 0:13:11Small amounts of acute stress keep our bodies
0:13:11 > 0:13:16in a super-alert state to deal with whatever life throws at us.
0:13:16 > 0:13:20But too much stress means the rational part of our brain
0:13:20 > 0:13:24is hijacked by the primal part and our ability to think clearly
0:13:24 > 0:13:28becomes overwhelmed by our emotional response.
0:13:28 > 0:13:30This means that we can lose control,
0:13:30 > 0:13:35triggering an emotional outburst or a complete meltdown.
0:13:37 > 0:13:41You know, like most people, I wouldn't tend to put myself
0:13:41 > 0:13:44in a situation that would make me panicky or stressed.
0:13:44 > 0:13:48I think we tend to fear stress and maybe start avoiding situations
0:13:48 > 0:13:50that might make us feel stressed,
0:13:50 > 0:13:53like job interviews or public speaking.
0:13:53 > 0:13:57So is there a way of changing the way we deal with our stress
0:13:57 > 0:14:02so this sort of response doesn't happen and we feel more in control?
0:14:03 > 0:14:06I've come to this activity centre in Thetford
0:14:06 > 0:14:08to meet Professor Ian Robertson,
0:14:08 > 0:14:11a neuroscientist and clinical psychologist
0:14:11 > 0:14:14who's been studying the brain for over 40 years.
0:14:15 > 0:14:17- You must be Ian.- Fiona. Fiona.
0:14:17 > 0:14:20- Nice to meet you, I think. - Nice to meet you. Yeah.
0:14:20 > 0:14:23I hear you've got something rather nasty up your sleeve.
0:14:23 > 0:14:26I'm going to get you a bit anxious and a bit stressed,
0:14:26 > 0:14:29- cos you see that zip line there? - Yeah.
0:14:29 > 0:14:32- You're going to be coming down that. - Oh, no.- How does it make you feel?
0:14:32 > 0:14:36- That's literally just made my stomach lurch.- Yeah?
0:14:36 > 0:14:39- Are you a bit nervous? - Yeah, I can feel my heart going. - The heart's going.
0:14:39 > 0:14:43- Yeah, it was that zip wire word that did it.- Yeah, yeah. It's very high, 30 metres.
0:14:43 > 0:14:48- Thank you, Ian(!)- Yeah.- So have you got ways of me coping with this?
0:14:48 > 0:14:50I've got a way you can do this, that you can master this.
0:14:50 > 0:14:55- So will we go up?- If we have to, if we have to.- Let's do it.
0:14:57 > 0:14:59- Right. If you hold on to here.- OK.
0:14:59 > 0:15:01Are you sure this is going to keep me in?
0:15:01 > 0:15:03This is going to keep you nice and safe.
0:15:03 > 0:15:07'The technique that Ian wants me to try is based on the idea of being
0:15:07 > 0:15:11'able to change my perception of the threat from negative to positive.'
0:15:11 > 0:15:15I don't understand how people pay to do this, I really don't.
0:15:15 > 0:15:18I just think if you've got a nice life, why ruin it?
0:15:18 > 0:15:24- All right, you're good to go.- So, Fiona...- What do you want?- Fiona.
0:15:24 > 0:15:26- Look at you now. - Yes, look at me now.
0:15:26 > 0:15:27You're going to be hanging from this.
0:15:27 > 0:15:30Thank you! THEY LAUGH
0:15:30 > 0:15:35OK, beating heart, twisting stomach, dry mouth, sweaty skin -
0:15:35 > 0:15:40- what are these symptoms of?- Stress, I guess.- No.- Acute stress.- No.- No?
0:15:40 > 0:15:45- They're also symptoms of excitement. - Are they?- Of excitement.
0:15:45 > 0:15:50Our emotions, excitement, anxiety, anger,
0:15:50 > 0:15:57they're all the same bodily symptoms, so you can perform magic.
0:15:57 > 0:16:02- You can change these from one emotion.- OK, from anxiety...
0:16:02 > 0:16:05Into excitement.
0:16:05 > 0:16:11- OK.- Just by writing that little line of code in your mind, saying...
0:16:11 > 0:16:15- So stand up straight. Power pose, the Superman pose.- OK.
0:16:15 > 0:16:21- And say, "I feel excited."- But I don't, Ian. OK.- Tell yourself...
0:16:21 > 0:16:27- I feel excited.- OK?- Yeah, I feel excited.- You do. You do.
0:16:27 > 0:16:28I really feel excited.
0:16:28 > 0:16:31When you stand up straight like that, you're faking it
0:16:31 > 0:16:36till you make it, you're tricking your brain into creating
0:16:36 > 0:16:40- a different emotion.- OK.- So, "I feel excited." Say it once more.
0:16:40 > 0:16:45- I feel excited.- Great! You're going to go up there. Head for it.
0:16:45 > 0:16:47OK. Oh, God!
0:16:50 > 0:16:54STEPS CREAK Even this bit, I really don't like. Oh, my God.
0:16:54 > 0:16:57'Ian's method relies on the fact
0:16:57 > 0:16:59'that as far as our body is concerned,
0:16:59 > 0:17:02'anxiety and excitement are the mirror image of one another.'
0:17:02 > 0:17:06Oh, I really don't want to do this! Oh!
0:17:06 > 0:17:09I feel my stomach lurching, lurching, lurching.
0:17:09 > 0:17:12- I'm going to attach myself... - My legs are going now, too.
0:17:12 > 0:17:17'They both make our hearts race and we breathe faster.
0:17:17 > 0:17:19'The difference is all in the mind.
0:17:19 > 0:17:22'So according to Ian, this means it's possible
0:17:22 > 0:17:26'to control your anxiety with three simple words.'
0:17:26 > 0:17:29OK, OK, I feel, I feel excited!
0:17:31 > 0:17:33Ooohhh!
0:17:36 > 0:17:38SHE SCREAMS
0:17:39 > 0:17:41I did it! I did it! I did it!
0:17:42 > 0:17:46- Whoa!- Hey! Oh, my God.
0:17:46 > 0:17:51Actually, now I am excited. Now it's over.
0:17:51 > 0:17:54- Can I give you a hand up?- Ian, you are a genius, because, honestly,
0:17:54 > 0:17:58I was up there and I was thinking, "I really don't think I can do this"
0:17:58 > 0:18:03and then I did that thing and I said, "I feel excited," and I just went.
0:18:03 > 0:18:06- Well done, that's fantastic. Fantastic.- Good.
0:18:06 > 0:18:10So how did I manage to face one of my fears,
0:18:10 > 0:18:13control my stress and enjoy it?
0:18:13 > 0:18:17One of the hormones released into our brain when we are anxious
0:18:17 > 0:18:19or excited is noradrenaline,
0:18:19 > 0:18:23produced in a tiny area called the locus coeruleus.
0:18:23 > 0:18:27This part of the brain is sensitive to how much carbon dioxide
0:18:27 > 0:18:33is in our blood, so we can regulate it by taking a few slow breaths.
0:18:33 > 0:18:37And we can control it further by adopting a confident,
0:18:37 > 0:18:42head-up posture which not only helps deepen the breath, but also affects our mood.
0:18:42 > 0:18:45Too little or too much of this stress hormone
0:18:45 > 0:18:47and our brain underperforms,
0:18:47 > 0:18:50but once we hit that sweet spot where we're challenged,
0:18:50 > 0:18:55but not overwhelmed, we're capable of performing at our best.
0:18:55 > 0:18:59It's all about tapping into the energy of a stressful situation.
0:19:03 > 0:19:06If we can learn to control our stress by turning anxiety
0:19:06 > 0:19:11into excitement, can we also use it to improve our performance?
0:19:11 > 0:19:14To find out, Ian is going to replicate an experiment
0:19:14 > 0:19:16from the Harvard Business School,
0:19:16 > 0:19:21putting a group of office workers into a very stressful situation.
0:19:21 > 0:19:23Well, hello, everyone.
0:19:23 > 0:19:26Thank you so much for coming, giving up your time,
0:19:26 > 0:19:29because I know you all work in pretty stressful jobs.
0:19:29 > 0:19:32I think we might have something to help you out.
0:19:32 > 0:19:35- This is Professor Ian Robertson. - Hello.
0:19:35 > 0:19:38And you have something up your sleeve, don't you?
0:19:38 > 0:19:42Yeah, we're going to make you very stressed...performing karaoke.
0:19:42 > 0:19:45But we're going to break you into two groups and I'm going
0:19:45 > 0:19:49to give two different strategies to the two groups.
0:19:49 > 0:19:52I hate karaoke. That would make me really stressed.
0:19:52 > 0:19:54When we're feeling anxious,
0:19:54 > 0:19:57our instinctive approach is to try to de-stress and calm down
0:19:57 > 0:20:01and that's what one of our groups is going to do.
0:20:01 > 0:20:03Now, I want you to try and just relax yourselves.
0:20:03 > 0:20:08- I want you to say out loud now, "I feel calm."- I feel calm.
0:20:08 > 0:20:12The other group is going to try Ian's technique of tricking
0:20:12 > 0:20:16their brains into turning their anxiety into feeling excited.
0:20:16 > 0:20:21I want you to say, "I am excited." OK?
0:20:21 > 0:20:25- Say to me now.- OK. I am excited. - Excellent.
0:20:26 > 0:20:28# Spirits move me
0:20:28 > 0:20:31# Every time I'm near you
0:20:32 > 0:20:37# Whirling like a cyclone in my mind... #
0:20:37 > 0:20:41The karaoke software is scoring each performance.
0:20:41 > 0:20:46What Ian is interested in is whether being excited rather than calm
0:20:46 > 0:20:49helps our volunteers follow the rhythm and notes of the song
0:20:49 > 0:20:51more accurately.
0:20:51 > 0:20:53# ..I can find
0:20:53 > 0:20:56# Baby, I want you, come
0:20:57 > 0:21:02# Come Come into my arms
0:21:02 > 0:21:07It's much harder to say, "I feel calm," because calmness,
0:21:07 > 0:21:11- the symptoms are the opposite of those of excitement or anxiety. - Yeah.
0:21:11 > 0:21:16It's much easier to do this little bit of jujitsu to trick the brain
0:21:16 > 0:21:20into reinterpreting anxiety feelings as excitement feelings.
0:21:20 > 0:21:25OK. So really we're expecting the best performers to be the ones who said, "I feel excited."
0:21:25 > 0:21:27That's what we're predicting.
0:21:27 > 0:21:30These feelings are, actually, they're an energy I can use.
0:21:30 > 0:21:33- And I can rise to the challenge! I can rise to the challenge,- yeah.
0:21:33 > 0:21:36- So you're making the most of your stress really by doing that. - Absolutely.
0:21:36 > 0:21:39- Making the most of your stress. - CHEERING AND APPLAUSE
0:21:46 > 0:21:49So, Ian, the results are in.
0:21:49 > 0:21:53The "I am excited" group, their karaoke score was 5,780,
0:21:53 > 0:21:57whereas the control group were 5,650.
0:21:57 > 0:22:00So we got better performers, the median score, for the people
0:22:00 > 0:22:04that said, "I feel excited," before they performed.
0:22:04 > 0:22:08So the next time you're heading to a big meeting or have to face
0:22:08 > 0:22:12a difficult situation, don't try and get rid of those anxious feelings.
0:22:12 > 0:22:15Instead, turn them into excitement
0:22:15 > 0:22:17and it might help you do even better.
0:22:20 > 0:22:25Harnessing stress to your advantage can be key to feeling less anxious.
0:22:25 > 0:22:30Successful athletes, performers and businesspeople do this all the time.
0:22:30 > 0:22:36But how do they optimise their stress to turn out world-class performances?
0:22:42 > 0:22:44To discover their secrets,
0:22:44 > 0:22:47I have come to this athletics stadium in Birmingham.
0:22:54 > 0:22:57On the track is Ellie Stevens, a middle distance athlete.
0:23:01 > 0:23:04After being unable to compete through illness and injury,
0:23:04 > 0:23:10she lost confidence in herself and stress hampered her performance.
0:23:10 > 0:23:15That's when she called in sports psychologist Tom Bates.
0:23:15 > 0:23:18So, Tom, when Ellie first came to you, when you first met her,
0:23:18 > 0:23:21- what sort of state was she in? - Well, she was just
0:23:21 > 0:23:24in quite a stressed state, because there were
0:23:24 > 0:23:26some challenges that she was going through,
0:23:26 > 0:23:29which were essentially preventing her, blocking her
0:23:29 > 0:23:32from doing what she loved
0:23:32 > 0:23:37and so my job with Ellie was to help her to realise that she can go on
0:23:37 > 0:23:40to achieve what she aspires to achieve.
0:23:40 > 0:23:45Tom's taught Ellie to think about her stress in a more positive way.
0:23:45 > 0:23:49It's such a key phrase now, "I'm stressed out. I'm really stressed."
0:23:49 > 0:23:51You hear people say that all the time
0:23:51 > 0:23:56- and what you think, you will become.- Absolutely, yeah.
0:23:56 > 0:24:00We can't exceed our own self-image.
0:24:00 > 0:24:03And the way that we see ourselves becomes our reality.
0:24:03 > 0:24:06If I expect it's going to be a hassle today for me at work,
0:24:06 > 0:24:09if I expect there's going to be lots of pressure,
0:24:09 > 0:24:11if I expect to get stressed every time I get in that traffic jam,
0:24:11 > 0:24:16and I can't cope with that, then I'll live out my expectations.
0:24:17 > 0:24:20Over the last few months,
0:24:20 > 0:24:23Ellie's performance has improved dramatically.
0:24:26 > 0:24:29Tom believes that by changing our perception of stress,
0:24:29 > 0:24:32we can all perform at our peak.
0:24:32 > 0:24:36You know, elite athletes, performing at the highest level,
0:24:36 > 0:24:38don't perform in the absence of stress.
0:24:38 > 0:24:43They have learned ways to reframe and use stress as a sign
0:24:43 > 0:24:45that their bodies are getting ready to perform
0:24:45 > 0:24:47when their best is needed.
0:24:47 > 0:24:51It's not possible to be able to control what the crowd think
0:24:51 > 0:24:53or what the TV pundits are saying about us.
0:24:53 > 0:24:57We can't always control the situations we find ourselves in,
0:24:57 > 0:25:00but we can always control our response.
0:25:00 > 0:25:03Mind-set defines performance.
0:25:03 > 0:25:06Stress can be seen as something very positive,
0:25:06 > 0:25:10and stress can drive success instead of it being a hindrance,
0:25:10 > 0:25:12and it's all to do with the way that we see it.
0:25:16 > 0:25:18Well, I've learned a loud,
0:25:18 > 0:25:23clear lesson about stress today - it's the way we use it that matters.
0:25:23 > 0:25:25It can mean the difference between a bad performance
0:25:25 > 0:25:31and a gold medal, or an A in your maths exam or a D.
0:25:31 > 0:25:34Stress can be a really empowering tool. It's down to us.
0:25:34 > 0:25:37It can empower us as long as we learn to use it properly.
0:25:42 > 0:25:46We've seen how stress can help improve our performance,
0:25:46 > 0:25:52but some brand-new research suggests we might also be able to use it to treat serious health issues.
0:25:52 > 0:25:58It's all to do with using our reserves of something called brown fat.
0:25:58 > 0:26:01I've come to the Big Chill Swim in the Lake District
0:26:01 > 0:26:04to meet Professor Michael Symonds
0:26:04 > 0:26:07to find out about this extraordinary new research.
0:26:08 > 0:26:14Michael, brown fat - it sounds horrible! What is it?
0:26:14 > 0:26:18Well, brown fat - I suppose it gets a bad press because it's called fat.
0:26:18 > 0:26:23- And brown.- And brown, but, actually, it's a really good fat.
0:26:23 > 0:26:27Without it, I doubt if you and I would be here, because brown fat
0:26:27 > 0:26:30is switched on when you're first born,
0:26:30 > 0:26:33and it's switched on then because it has a unique capacity
0:26:33 > 0:26:37to produce really large amounts of heat, and just to put it in context,
0:26:37 > 0:26:41if you compare, say, one gram of brown fat with one gram of muscle
0:26:41 > 0:26:42or one gram of white fat...
0:26:42 > 0:26:46- Yeah.- ..it can produce 300 times more heat.
0:26:51 > 0:26:53'All of us have reserves of brown fat.
0:26:53 > 0:26:56'Michael's theory is that when we're stressed,
0:26:56 > 0:27:01'the brown fat is activated, which in turn burns calories...
0:27:01 > 0:27:04'and what better way to stress the body
0:27:04 > 0:27:07'than jumping into a lake of freezing water?
0:27:09 > 0:27:13'Using a thermal imaging camera, Michael scanned the bodies of
0:27:13 > 0:27:16'the swimmers before they took the plunge.'
0:27:16 > 0:27:18Our swimmers are there...
0:27:18 > 0:27:19That's it.
0:27:19 > 0:27:21..in freezing temperatures,
0:27:21 > 0:27:23so what's going to be going on with their brown fat?
0:27:23 > 0:27:27I think the temperature of the water is about seven degrees C.
0:27:27 > 0:27:29Not far off the temperature we have our fridges at.
0:27:29 > 0:27:33That's right, yeah, and swimming up and down for about ten minutes,
0:27:33 > 0:27:36that's going to switch on your brown fat, because if it doesn't,
0:27:36 > 0:27:39I think you'd be struggling to cope with the cold.
0:27:42 > 0:27:45Now, the thermal imaging camera is used to look at the heat
0:27:45 > 0:27:49produced by the swimmers' bodies after they've been subjected
0:27:49 > 0:27:52to the short, sharp stress of the cold water.
0:27:53 > 0:27:57If, as expected, the cold has switched on their brown fat,
0:27:57 > 0:28:01then it should show up as two white patches either side of the neck.
0:28:02 > 0:28:06So, Michael, can we see the brown fat from our swimmers?
0:28:06 > 0:28:09So, we'll start off by just looking at the image before.
0:28:09 > 0:28:12You'll see here there's a small,
0:28:12 > 0:28:15white area here that corresponds to where the brown fat is,
0:28:15 > 0:28:19and then we'll go and look at the image after,
0:28:19 > 0:28:21and you can see that this area is bigger.
0:28:21 > 0:28:24It's bigger, yeah. Yeah, definitely.
0:28:25 > 0:28:29'All the swimmers who were tested showed the same result -
0:28:29 > 0:28:34'that the stress induced by the cold water activated their brown fat.'
0:28:34 > 0:28:36So when the newspaper headlines say,
0:28:36 > 0:28:40"Stress can help you lose weight," they're correct?
0:28:40 > 0:28:42In terms of acute stress, yeah.
0:28:42 > 0:28:46Michael is currently researching ways to switch on brown fat
0:28:46 > 0:28:48without such extreme measures.
0:28:48 > 0:28:51If successful, it might be that stress could help people
0:28:51 > 0:28:55who are obese or have diabetes to manage their weight.
0:29:00 > 0:29:05So, acute stress can be invigorating and sharpen our performance,
0:29:05 > 0:29:08but when we're permanently stressed,
0:29:08 > 0:29:12it not only causes uncomfortable physical and mental sensations,
0:29:12 > 0:29:17but it can tip over into the real killer - chronic stress.
0:29:20 > 0:29:23Acute stress now and then is fairly normal,
0:29:23 > 0:29:26but when we're constantly stressed,
0:29:26 > 0:29:28it can lead to the over-production of cortisol.
0:29:28 > 0:29:31Also known as the steroid hormone,
0:29:31 > 0:29:35cortisol has an effect on our blood sugar levels to give us more energy.
0:29:35 > 0:29:39When we're chronically stressed, our cortisol tap is turned on
0:29:39 > 0:29:44all the time, and this can have a serious affect on our health.
0:29:46 > 0:29:48It weakens parts of our immune system,
0:29:48 > 0:29:51making us more vulnerable to disease.
0:29:51 > 0:29:52It increases our blood pressure,
0:29:52 > 0:29:56which puts a strain on our arteries, and that can lead to heart disease.
0:29:57 > 0:30:01And it's been linked to serious mental health issues,
0:30:01 > 0:30:04such as anxiety and depression.
0:30:09 > 0:30:12I have suffered from this type of stress,
0:30:12 > 0:30:15the type that you can't get away from because it's totally out
0:30:15 > 0:30:20of your control, and it can go on for weeks or months or even years.
0:30:27 > 0:30:32I remember a period in my life where I went up into my office,
0:30:32 > 0:30:37sat at my computer screen and literally sort of rocked
0:30:37 > 0:30:42back and forth and back and forth cos everything had become too much.
0:30:42 > 0:30:43I was getting up at, sort of,
0:30:43 > 0:30:463.30 in the morning for breakfast television,
0:30:46 > 0:30:51I had two very small boys - one was a baby, one a toddler -
0:30:51 > 0:30:52and also,
0:30:52 > 0:30:57my mum and dad were, within a couple of years of each other,
0:30:57 > 0:31:01diagnosed with early onset of Alzheimer's and I was trying
0:31:01 > 0:31:04to care for them at a distance and look after the children
0:31:04 > 0:31:08and keep my job going and sometimes speak to my husband.
0:31:09 > 0:31:13I wouldn't be surprised at the impact that all that stress
0:31:13 > 0:31:16in the past has had on me.
0:31:16 > 0:31:19'To find out if my long-term health has been damaged,
0:31:19 > 0:31:22'I'm having a sample of my blood taken for analysis.'
0:31:22 > 0:31:26- It's going to be a sharp scratch, yeah?- OK.
0:31:28 > 0:31:29- Are you OK?- Hm-mm.
0:31:29 > 0:31:33'It'll be sent to Newcastle University's Institute for Ageing,
0:31:33 > 0:31:36'where they'll examine my white bloody cells.
0:31:36 > 0:31:40'I'll be getting the results in a couple of weeks.
0:31:41 > 0:31:46'Lots of stress, as we all know, can often lead to bad lifestyle habits,
0:31:46 > 0:31:48'which can further damage our health.
0:31:48 > 0:31:54'Like many of us, what I reach for may be doing me more harm than good in the long term.'
0:31:57 > 0:31:59- First of all, chocolate.- Yeah.
0:31:59 > 0:32:00Chocolate, definitely.
0:32:00 > 0:32:01A Scotch egg.
0:32:01 > 0:32:03- A Scotch egg!- An old favourite.
0:32:03 > 0:32:07And then I'll go for a burger or French fries.
0:32:07 > 0:32:10I've got a bag full of hot, spicy chicken wings.
0:32:10 > 0:32:11A milk shake, definitely.
0:32:13 > 0:32:16When we're feeling stressed out, lots of us comfort eat.
0:32:16 > 0:32:20We eat not because we're hungry, but to boost our mood.
0:32:22 > 0:32:25The problem with most comfort foods is they tend to be
0:32:25 > 0:32:29packed full of sugar and fat. That is so tempting!
0:32:29 > 0:32:32Not good for your health, though, never mind your waistline.
0:32:32 > 0:32:36So why is it, I wonder, that we tend to crave sweet,
0:32:36 > 0:32:39fatty foods when we're feeling stressed out?
0:32:42 > 0:32:46To tackle this question, we're going to do an experiment involving
0:32:46 > 0:32:51one of the most stressful hobbies in the UK - being a football fan.
0:32:57 > 0:33:01Supporting a football team can be a stressful old business, you know!
0:33:01 > 0:33:04I'm a Chelsea fan and even if we're winning,
0:33:04 > 0:33:08there's a lot of stress involved over disputed penalties,
0:33:08 > 0:33:12corners, fouls, or, of course, if the other side wins,
0:33:12 > 0:33:16so I'm on my way to meet a scientist who's been using the emotional highs
0:33:16 > 0:33:21and lows of sports fans to research how that can affect how we taste our food.
0:33:23 > 0:33:28Now, they don't realise it yet, but these football fans from Doncaster
0:33:28 > 0:33:32and Grimsby Town are going to be guinea pigs for a special taste test
0:33:32 > 0:33:36devised by Professor Robin Dando of Cornell University.
0:33:36 > 0:33:40What we're interested in looking at is if there's a link between
0:33:40 > 0:33:43how we're feeling and our sense of taste, so, today,
0:33:43 > 0:33:47people are going to be very heavily invested in the scoreline.
0:33:47 > 0:33:52The home team is doing very well and they're playing their local rivals,
0:33:52 > 0:33:56so what we're hoping to do today is give the same sample
0:33:56 > 0:34:00to fans of the home team and fans of the away team,
0:34:00 > 0:34:02and then see if they perceive it differently.
0:34:02 > 0:34:04This of course relies on...
0:34:04 > 0:34:08We're keeping our fingers crossed that somebody wins and it's not a draw.
0:34:08 > 0:34:11And what are we going to be giving them, food-wise?
0:34:11 > 0:34:15- So, they're going to be trying lemon curd flavoured doughnuts.- Oh, nice.
0:34:15 > 0:34:17That's made me feel better already!
0:34:20 > 0:34:24According to Robin's research, how we taste our food is altered
0:34:24 > 0:34:27by our emotions, including how stressed we feel.
0:34:28 > 0:34:32What we're interested in is what effect stress actually has
0:34:32 > 0:34:36on how food tastes and whether this explains why we choose
0:34:36 > 0:34:38certain types of comfort food.
0:34:41 > 0:34:42At the end of the match,
0:34:42 > 0:34:47Robin's plan is to carry out a taste test with both sets of fans.
0:34:48 > 0:34:54What we're expecting is that the fans whose team has lost will be more stressed out.
0:34:54 > 0:34:57All that's needed is a goal.
0:34:57 > 0:34:59- Free kick! - So this is a good opportunity.
0:35:01 > 0:35:03CHEERING
0:35:06 > 0:35:09A great goal!
0:35:10 > 0:35:13CHANTING
0:35:16 > 0:35:20So, will the fans from the losing side taste Robin's doughnuts
0:35:20 > 0:35:23differently to those on the winning side?
0:35:23 > 0:35:26All right, guys - who fancies a doughnut?
0:35:26 > 0:35:30Would you fancy a doughnut at all to celebrate your win today?
0:35:31 > 0:35:35'We invited fans from both sides to eat a lemon curd doughnut
0:35:35 > 0:35:40'and rate how sweet it tastes, and also how sour it tastes.'
0:35:40 > 0:35:43- Yeah, and you're a Rovers fan, I can tell.- Yeah.- There you go.
0:35:43 > 0:35:47- Guys, sorry. You're on the losing side. Do you want a doughnut?- Yeah.
0:35:47 > 0:35:49Have a doughnut.
0:35:49 > 0:35:52'We then asked the fans how stressed they feel.
0:35:52 > 0:35:54'So, what were the results?'
0:35:54 > 0:35:57This is to help you get over your sad defeat today.
0:35:57 > 0:36:01'The fans on the losing side rated the doughnuts as tasting
0:36:01 > 0:36:06'more sour and, crucially, less sweet than the wining side,
0:36:06 > 0:36:10'who literally experienced the sweet taste of victory.
0:36:10 > 0:36:14'These results are consistent with a large-scale study
0:36:14 > 0:36:17'that Robin's done with sports fans in America.
0:36:17 > 0:36:21'Being stressed seems to make food taste less sweet.'
0:36:21 > 0:36:22And would that be, then,
0:36:22 > 0:36:25why we would crave sweet things as comfort food?
0:36:25 > 0:36:29Yeah, so that would mean when we consume something, you know,
0:36:29 > 0:36:33moderately sweet, it's not as pleasant any more.
0:36:33 > 0:36:36You don't get the same positive feeling from it, and you're likely
0:36:36 > 0:36:39instead to go for something which is more intensely sweet,
0:36:39 > 0:36:43something like a classical comfort food,
0:36:43 > 0:36:45which, unfortunately, tend to be much worse for you.
0:36:48 > 0:36:52When we tracked a typical day with our three volunteers earlier
0:36:52 > 0:36:57in the programme, we found that the most stressed individual, Andy,
0:36:57 > 0:36:58was powering his way through the day
0:36:58 > 0:37:01with the help of sugary snacks and coffee.
0:37:04 > 0:37:06When we tested his levels of cortisol,
0:37:06 > 0:37:08the damaging stress hormone,
0:37:08 > 0:37:13they indicated that he was starting to show signs of chronic stress.
0:37:13 > 0:37:15Work is the main trigger for Andy,
0:37:15 > 0:37:20so it's difficult for him to escape that pressure.
0:37:20 > 0:37:23But he can make some simple lifestyle changes to stop
0:37:23 > 0:37:27his stress levels spiking unnecessarily throughout the day.
0:37:27 > 0:37:30HE SIGHS
0:37:35 > 0:37:38To help Andy cope with his stress better,
0:37:38 > 0:37:42I've brought him along to meet nutritionist Christine Bailey.
0:37:42 > 0:37:45- Hello.- Hi, there. How are you?
0:37:45 > 0:37:48'Christine believes there are certain foods that can satisfy
0:37:48 > 0:37:53'both our comfort eating cravings and reduce our stress response.'
0:37:53 > 0:37:57- We need you to tell us, don't we, Andy?- Yeah.
0:37:57 > 0:38:00..Foods that are good for stress, cos I know when I'm stressed out, like, for example,
0:38:00 > 0:38:04this morning, rushing around, I grabbed a cinnamon bun.
0:38:04 > 0:38:07- Andy, what would you do? - Fried chicken.
0:38:07 > 0:38:11- Ah!- I just crave fried chicken. I shouldn't, but I do.
0:38:11 > 0:38:15When you are struggling with stress, then really what you need is foods
0:38:15 > 0:38:19that are going to keep your energy levels and your blood sugar stable.
0:38:19 > 0:38:23'Sugary comfort foods cause our blood sugar levels to spike
0:38:23 > 0:38:27'and then dip, which can make us feel more anxious, not less.
0:38:27 > 0:38:30'Christine's got some alternatives.'
0:38:30 > 0:38:33Blueberries are very high in vitamin C, full of antioxidants,
0:38:33 > 0:38:37very protective and are going to give you that sweet,
0:38:37 > 0:38:42you know, taste in the mouth without a craving for sugar,
0:38:42 > 0:38:44without upsetting the blood sugar levels.
0:38:44 > 0:38:47- They are nice.- Yeah.- Mm.
0:38:47 > 0:38:51'But what about snacks that help alleviate some of the symptoms of stress,
0:38:51 > 0:38:55'that help to dial down the amount of cortisol our bodies are releasing?'
0:38:55 > 0:39:00- So we've got pumpkin seeds... - Pumpkin seeds...- Almonds.- Almonds.
0:39:00 > 0:39:01- Walnuts.- Walnuts.
0:39:01 > 0:39:03All of them, very good source of protein,
0:39:03 > 0:39:06so they're going to help stabilise your blood sugar,
0:39:06 > 0:39:09and the walnuts contain omega three fats as well,
0:39:09 > 0:39:13so very good for the brain, very good if you're feeling
0:39:13 > 0:39:18quite anxious, and these are great sources of magnesium.
0:39:18 > 0:39:22Now, we know magnesium is very good to help us keep calm,
0:39:22 > 0:39:26so very good for anxiety, and these would be a good portable snack,
0:39:26 > 0:39:30so when you're working, you could take some of these with you,
0:39:30 > 0:39:32- couldn't you?- Yeah, yeah, definitely. Little Tupperware box.
0:39:32 > 0:39:36- Yeah.- You will be so laid-back, you won't know yourself!
0:39:36 > 0:39:39- Nice and chilled - great for the brain as well.- Yeah. Yeah, yeah.
0:39:39 > 0:39:45Christine has another suggestion for Andy - to cut back on coffee.
0:39:45 > 0:39:47If you're already stressed,
0:39:47 > 0:39:51flooding your system with caffeine will just make you feel even worse.
0:39:52 > 0:39:55Too much caffeine can cause insomnia,
0:39:55 > 0:39:58nervousness and an increased heart rate.
0:39:58 > 0:40:01In fact, all the symptoms of stress!
0:40:02 > 0:40:05Christine recommends a healthier alternative.
0:40:05 > 0:40:09So, green tea is very high in something called L-theanine.
0:40:09 > 0:40:11It's an amino acid,
0:40:11 > 0:40:14and what we know from the research is that it actually helps improve
0:40:14 > 0:40:19your concentration, your focus and keeps you feeling calm,
0:40:19 > 0:40:22- so very good when you're feeling anxious, Andy.- Yeah.
0:40:22 > 0:40:25- What do you reckon? - I think it's an acquired taste.
0:40:26 > 0:40:29So, the advice for Andy, and actually all of us,
0:40:29 > 0:40:34is avoid comfort foods and opt instead for healthy,
0:40:34 > 0:40:38nutritious foods that can genuinely help your body cope with stress.
0:40:40 > 0:40:43And here are some other tips.
0:40:43 > 0:40:45Don't skip breakfast.
0:40:45 > 0:40:47Studies show that if you do,
0:40:47 > 0:40:51your cortisol levels will rise to increase your blood sugar levels.
0:40:51 > 0:40:55Carry a bottle of water with time markings to make sure
0:40:55 > 0:40:58you keep hydrated throughout the day.
0:40:58 > 0:41:00Dehydration puts your body under more stress,
0:41:00 > 0:41:02and that means more cortisol.
0:41:03 > 0:41:08Eat vitamin C-rich produce like oranges and berries,
0:41:08 > 0:41:11which will all help to boost your immune system.
0:41:14 > 0:41:18Stress is part and parcel of our daily lives and few of us
0:41:18 > 0:41:21can escape it, but there are some simple ways
0:41:21 > 0:41:24to keep unwanted stress under control.
0:41:24 > 0:41:27Steve and Paulette are joining Andy on
0:41:27 > 0:41:33a three-week stress reduction regime using three manageable techniques.
0:41:33 > 0:41:37They're all working at improving their diet, and they're all
0:41:37 > 0:41:41going to increase the amount of physical exercise they do.
0:41:41 > 0:41:43I'm not spending megabucks on the gym.
0:41:43 > 0:41:45I just walk around the block three times,
0:41:45 > 0:41:49through this lovely park, and at the end of the third lap, I go up
0:41:49 > 0:41:53and down the stairs three times and then go round the block again twice.
0:41:55 > 0:41:59Regular exercise releases feel-good hormones, endorphins.
0:41:59 > 0:42:03These counteract our negative feelings and anxiety,
0:42:03 > 0:42:05which means we release less cortisol.
0:42:08 > 0:42:10Like Steve says,
0:42:10 > 0:42:13you don't have to spend money or take up marathon running.
0:42:13 > 0:42:17Simple things like walking more briskly, doing a few steps
0:42:17 > 0:42:20and stretches in the park, or using a skipping rope
0:42:20 > 0:42:24for five minutes a day can all make a big difference.
0:42:27 > 0:42:30Not only will our volunteers be doing more exercise
0:42:30 > 0:42:34and eating better, they'll also try out mindfulness.
0:42:34 > 0:42:38Now we take our attention to the movement of the breath,
0:42:38 > 0:42:40around the belly or the chest.
0:42:42 > 0:42:45It's a technique that has its roots in meditation.
0:42:45 > 0:42:50It's ability to treat various health issues is gaining momentum in the scientific community.
0:42:54 > 0:43:00I want to find out why it's being raved about as an effective stress-buster.
0:43:03 > 0:43:07BELL RINGS
0:43:12 > 0:43:15These days, it's not just adults that complain about stress -
0:43:15 > 0:43:19increasingly, youngsters are affected by it, too.
0:43:19 > 0:43:23I've got two teenage sons and I honestly think school life
0:43:23 > 0:43:27these days is harder than it's ever been with constant tests,
0:43:27 > 0:43:29assessments, assignments,
0:43:29 > 0:43:33exams all the way through from primary school to sixth form.
0:43:33 > 0:43:36Now I've heard that mindfulness is being used in some schools
0:43:36 > 0:43:39as a way of helping people to cope with exam stress,
0:43:39 > 0:43:43and I'm at one school now which is doing just that.
0:43:45 > 0:43:49Maybe feel your heels, or the backs of your legs on the floor.
0:43:49 > 0:43:54Really feel in to the different sensations.
0:43:55 > 0:44:00And when you breathe out, I want you always to imagine as best you can
0:44:00 > 0:44:05as though any stress is just now melting away down onto the floor.
0:44:08 > 0:44:11Rates of depression and anxiety amongst teenagers
0:44:11 > 0:44:15have increased by 70% in the past 25 years.
0:44:15 > 0:44:17In an attempt to reduce these figures,
0:44:17 > 0:44:22over 5,000 teachers are being trained in mindfulness techniques.
0:44:22 > 0:44:24Just focusing on your breath, breathing in,
0:44:24 > 0:44:28go up your finger, out, down your finger.
0:44:28 > 0:44:30Well, mindfulness is a technique, really,
0:44:30 > 0:44:34that helps you anchor your attention on the present moment.
0:44:34 > 0:44:41It's amazing how much time we spend either reminiscing about the past or racing forward to the future,
0:44:41 > 0:44:45and both of those two things can cause stress, and that's what
0:44:45 > 0:44:49we're trying to avoid, or we're trying to kind of duck under.
0:44:49 > 0:44:53So, mindfulness is all about paying attention to the present moment
0:44:53 > 0:44:58on purpose, so making an effort to do it, and without judgment.
0:44:58 > 0:45:00How are your toes moving?
0:45:00 > 0:45:03Being a teenager has always been a tricky time,
0:45:03 > 0:45:07but what's changed is the fast-paced environment we now live in
0:45:07 > 0:45:10and the strains of living your life on social media.
0:45:10 > 0:45:14Now, girls, how do you think mindfulness helps?
0:45:14 > 0:45:17Well, I tend to procrastinate a lot when I'm doing homework
0:45:17 > 0:45:21or revision, and mindfulness really helps me to focus in,
0:45:21 > 0:45:22so I'm not thinking about
0:45:22 > 0:45:24what I'm going to do tomorrow or what happened today.
0:45:24 > 0:45:28- So you can really stay in the moment and focus?- Yeah.
0:45:28 > 0:45:31I found that doing sit-down practices before revising
0:45:31 > 0:45:34really helped me absorb more information.
0:45:34 > 0:45:36And what sort of sit-down practices would you do?
0:45:36 > 0:45:39I would sit down and I would just think about, like,
0:45:39 > 0:45:42about how my back feels, how my legs feel, how my hands feel,
0:45:42 > 0:45:44and then that really helped me focus in,
0:45:44 > 0:45:48on myself, so I could absorb everything that I needed to for the exams.
0:45:54 > 0:46:01It's all very well being told that mindfulness works, but I'm still a bit sceptical.
0:46:01 > 0:46:05I've come to The Institute of Psychiatry, Psychology and Neuroscience
0:46:05 > 0:46:06at King's College, London,
0:46:06 > 0:46:09to find out what the science is behind it.
0:46:10 > 0:46:14Here, ongoing research is underway into the effects
0:46:14 > 0:46:17of mindfulness in experienced practitioners.
0:46:17 > 0:46:20The results have been surprising.
0:46:22 > 0:46:26Mindfulness can help us with stress in one particular way, and that is
0:46:26 > 0:46:30helping us to deal with this mind that is constantly worrying
0:46:30 > 0:46:35- about things. We can call that, sort of, mind wandering.- Hm.
0:46:35 > 0:46:40Science has shown that when we do mind wander, 60% of the time,
0:46:40 > 0:46:43it's about worry, and negative mind wandering.
0:46:43 > 0:46:45So what are we looking at here?
0:46:45 > 0:46:49So it's actually a brain of the same experienced mindfulness practitioner,
0:46:49 > 0:46:54and I asked him to switch between allowing his mind to wander
0:46:54 > 0:46:58and react to the experiences - worry about things,
0:46:58 > 0:47:02think about the future, ruminate about the past - and then,
0:47:02 > 0:47:07switching to mindfulness, so, quite literally, plugged in into now.
0:47:07 > 0:47:11'The difference in the brain scans is clear to see.'
0:47:11 > 0:47:15When we get caught up in our mind wandering and our reactions,
0:47:15 > 0:47:21this area are the areas that we call self-referencing - it's the me-me-me experience.
0:47:21 > 0:47:23OK. There's a lot of me-me-me going on there.
0:47:23 > 0:47:25It's a lot of me-me-me going on.
0:47:25 > 0:47:27A lot of this thinking,
0:47:27 > 0:47:31me-me-me thinking constantly agitates our mind,
0:47:31 > 0:47:35and when we switch into mindfulness and all of that gets relaxed
0:47:35 > 0:47:39in the brain, we're no longer running with that commentary...
0:47:39 > 0:47:43- That's incredible! The difference is stark!- Yes.
0:47:43 > 0:47:44We've just got so much activity
0:47:44 > 0:47:46going on in the mind-wandering brain,
0:47:46 > 0:47:50- and yet barely any in the mindfulness brain.- That's right.
0:47:50 > 0:47:52And what effect would that have?
0:47:52 > 0:47:55Having less reaction in the frontal lobe?
0:47:55 > 0:47:59So, the experience associated with this brain state
0:47:59 > 0:48:03is that sense of openness and clarity.
0:48:03 > 0:48:05A lot of this thinking,
0:48:05 > 0:48:08me-me-me thinking, constantly agitates our mind.
0:48:08 > 0:48:12We constantly interrupt those networks by this commenting
0:48:12 > 0:48:16what we're doing, the striving on how we should be doing it better...
0:48:16 > 0:48:19- What people think of you... - ..Flagellating ourselves for failing,
0:48:19 > 0:48:24you know - that's the commentary that mindfulness allows to silence.
0:48:24 > 0:48:28Yeah. Gosh. I need that silence! I really need that silence.
0:48:28 > 0:48:31That is my brain at the moment - the mind wandering.
0:48:31 > 0:48:34Even when I'm speaking, I'm thinking about other things,
0:48:34 > 0:48:37and I would love to have that brain, the mindfulness one.
0:48:37 > 0:48:41Well, I have to say, I was a bit cynical about mindfulness
0:48:41 > 0:48:45at the beginning of the day, and now I am definitely a convert.
0:48:45 > 0:48:47I've seen the science.
0:48:47 > 0:48:53The mindfulness brain, quiet and just taking in everything that it needs to take in,
0:48:53 > 0:48:57and that noisy, noisy mind-wandering brain which most of us have got,
0:48:57 > 0:49:01the me-me-me, the "what should I do next, what should I be doing now"... Argh!
0:49:01 > 0:49:04So, mindfulness, I think, would be a really useful tool.
0:49:04 > 0:49:06It'll take some investment time-wise,
0:49:06 > 0:49:09but I think it's definitely worth it.
0:49:14 > 0:49:18But having said that, mindfulness isn't the be-all and end-all.
0:49:18 > 0:49:20If you have teenagers,
0:49:20 > 0:49:23there are other ways of dealing with exam stress.
0:49:23 > 0:49:28There are lots of things students, and indeed parents, can try.
0:49:29 > 0:49:33Getting into the right mind-set to take your exams can make
0:49:33 > 0:49:37a huge difference, sometimes the difference of a whole grade,
0:49:37 > 0:49:41so to help students get into the right frame of mind,
0:49:41 > 0:49:46we've gathered together some brilliant advice from young people who took their exams last year.
0:49:46 > 0:49:49They're a varied bunch with problems varying
0:49:49 > 0:49:52from parental pressure to anxiety
0:49:52 > 0:49:54and a fear of planning and organising.
0:49:54 > 0:49:58All the information, if you want it, is at BBC Bitesize.
0:50:01 > 0:50:06It's been six weeks since we tested our volunteers' responses to stress.
0:50:09 > 0:50:13Although their stress triggers have stayed much the same,
0:50:13 > 0:50:15they're hoping that some of the techniques they've been
0:50:15 > 0:50:18trying to help them cope better with stress have worked.
0:50:24 > 0:50:26We've tested them again,
0:50:26 > 0:50:30and our stress expert Professor Anna Whittaker has assessed the results.
0:50:35 > 0:50:37First up is single mum Paulette.
0:50:37 > 0:50:40- You all right?- Yes, thank you.
0:50:40 > 0:50:44When we look at your questionnaire results, they're really interesting,
0:50:44 > 0:50:46so before you started all the interventions,
0:50:46 > 0:50:48- you had very high perceived stress...- Yes.
0:50:48 > 0:50:52..in terms of how you were feeling you could cope. That's gone down a lot.
0:50:52 > 0:50:54Your positive mood has increased,
0:50:54 > 0:50:57your negative mood has decreased massively.
0:50:57 > 0:51:03I've been eating different as well, so I'm feeling a lot better in myself, yes, and I have lost weight!
0:51:03 > 0:51:08- So, all round, it's a bit of a new Paulette. - It is helping me a lot, yes.
0:51:08 > 0:51:11Next is courier Steve.
0:51:12 > 0:51:15So Steve, looking at your cortisol, you've got a very nice healthy
0:51:15 > 0:51:19awakening response and then coming down to much lower levels during the day.
0:51:19 > 0:51:21In terms of the questionnaire,
0:51:21 > 0:51:26you had acute stress as part of your job, but in terms of chronic stress, you had quite low levels,
0:51:26 > 0:51:29and those have stayed nice and low, so that's great.
0:51:29 > 0:51:33What do you think's particularly helped? I know you've been exercising more,
0:51:33 > 0:51:34you've been watching your diet a bit.
0:51:34 > 0:51:39I feel that the mindfulness is probably the most helpful aspect of the whole thing.
0:51:39 > 0:51:45It gives you a kind of suit of armour to wear against potential stress situations.
0:51:46 > 0:51:49And, finally, it's plumber Andy.
0:51:49 > 0:51:53- Andy!- Yep.- You're looking pleased with yourself!- Yeah.
0:51:53 > 0:51:57- Feeling a bit better. - So, you and I went round the market.
0:51:57 > 0:52:01- The diet change helped a bit?- Yes, it has. Yeah. It definitely has.
0:52:01 > 0:52:04I take more food to work, most days,
0:52:04 > 0:52:08so I take three packed lunch boxes - just veg, rice and chicken.
0:52:08 > 0:52:12- It's all right, yeah.- Good. Good.
0:52:12 > 0:52:15So, do you think the interventions have helped you?
0:52:15 > 0:52:18Yeah, it has helped, and my mindfulness, like, the...the...
0:52:18 > 0:52:24Just taking time out. It is a good thing.
0:52:24 > 0:52:26The really good news is the questionnaire data.
0:52:26 > 0:52:28I mean, your perceived stress,
0:52:28 > 0:52:31which is how do you feel about your day-to-day and how do you
0:52:31 > 0:52:34- feel about coping with it, that's nearly halved.- OK, that's good.
0:52:34 > 0:52:36Your anxiety's dropped - nearly halved as well.
0:52:36 > 0:52:39- Your positive mood's increased, your negative mood's decreased.- Hm.
0:52:39 > 0:52:42So, has this encouraged you to carry on doing what you're doing?
0:52:42 > 0:52:45- Oh, yeah, definitely going to carry on.- You are going to be so laidback.
0:52:45 > 0:52:49- I hope so. Be nice. - Andy, thank you very much.
0:52:49 > 0:52:54So, despite our volunteers having lots they can't control
0:52:54 > 0:52:57in their lives, changing a few habits they can control
0:52:57 > 0:53:00has had a big impact on their wellbeing.
0:53:04 > 0:53:08The volunteers' results are encouraging, but I've been
0:53:08 > 0:53:11worrying about the effect that stress has had on my body.
0:53:11 > 0:53:13A couple of weeks ago,
0:53:13 > 0:53:16I had a blood sample taken and scientists here
0:53:16 > 0:53:19at Newcastle University's Institute of Ageing
0:53:19 > 0:53:22have been busy working away looking at my white blood cells
0:53:22 > 0:53:26to see if stress has taken its toll.
0:53:26 > 0:53:29I'm not looking forward to finding out the results.
0:53:30 > 0:53:34We often blame stress for making us visibly age faster,
0:53:34 > 0:53:38giving us wrinkles and making our hair go grey.
0:53:38 > 0:53:44But Professor Thomas von Zglinicki studies how stress ages us on the inside,
0:53:44 > 0:53:46how it can actually affect our DNA.
0:53:46 > 0:53:51- We've measured the length of your telomeres.- What, telomeres...?
0:53:51 > 0:53:55Telomeres are the ends of your chromosomes,
0:53:55 > 0:54:03so assume that's a chromosome, and on that there is all your building plans and maintenance plans
0:54:03 > 0:54:06for your body written on that.
0:54:06 > 0:54:11Telomeres cap the ends, like this nice plastic cap does here,
0:54:11 > 0:54:16- so it doesn't dribble off, and you can actually show that.- OK.
0:54:16 > 0:54:17You can look in the microscope,
0:54:17 > 0:54:20so the blue guys are the chromosomes,
0:54:20 > 0:54:24the red dot the telomeres, and if you look at that,
0:54:24 > 0:54:30each chromosome end has one red dot sitting on it.
0:54:30 > 0:54:33Just like the plastic tips on shoelaces,
0:54:33 > 0:54:37telomeres have the job of protecting the ends of our chromosomes,
0:54:37 > 0:54:38but chronic stress,
0:54:38 > 0:54:43stress that's sustained over a long period of time can damage them.
0:54:43 > 0:54:47I would like to say I'm looking forward to getting the results,
0:54:47 > 0:54:50but I'm really not.
0:54:50 > 0:54:52- Let's have a look and see.- Hm-mm.
0:54:53 > 0:54:58Thomas has measured the length of my telomeres to see how I compare for my age.
0:54:58 > 0:55:02- So here on the left is people with very short telomeres.- Hm.
0:55:02 > 0:55:06Here on the right is the people with the very long telomeres.
0:55:06 > 0:55:09Now let's see where you are.
0:55:09 > 0:55:13- There you are.- OK. - That is your telomere.
0:55:13 > 0:55:15- Actually, that's...- So you are...
0:55:15 > 0:55:17..not as bad as I thought it would be.
0:55:17 > 0:55:19I thought I'd be well to the left.
0:55:19 > 0:55:25- No, you are clearly better than average.- Better than average?- Yes.
0:55:25 > 0:55:29- I feel like doing a dance!- Please! - I won't do that. I won't!
0:55:29 > 0:55:31- Please dance. But...- Oh, gosh.
0:55:31 > 0:55:33I'm really surprised at that,
0:55:33 > 0:55:37because I wander around every day with my stomach lurching,
0:55:37 > 0:55:41I'm always dashing from one place to another, I'm cramming things in,
0:55:41 > 0:55:44I've got teenagers with all the stress that that brings.
0:55:44 > 0:55:50If I make a guess, I would say you might be reasonably well
0:55:50 > 0:55:55in dealing with stress, so you don't let it overwhelm you.
0:55:55 > 0:55:57So it's about managing it?
0:55:57 > 0:56:02- It's about managing it and balancing it, yes.- Yeah.
0:56:02 > 0:56:03According to Thomas,
0:56:03 > 0:56:07the state of my telomeres indicates that through eating well,
0:56:07 > 0:56:12exercising and changing my work/life balance, I haven't caused
0:56:12 > 0:56:17any long-term damage to my health, and that is a big relief.
0:56:19 > 0:56:20So, at the end of all this,
0:56:20 > 0:56:23I now know why we have an acute stress reaction
0:56:23 > 0:56:26and how it's designed to protect us...
0:56:26 > 0:56:28Oh, my God!
0:56:28 > 0:56:31..why we reach for sugary snacks when we're stressed and what foods
0:56:31 > 0:56:34would actually be better for us...
0:56:34 > 0:56:37Full of antioxidants, very protective.
0:56:37 > 0:56:41..and that some stress might not be so bad after all.
0:56:41 > 0:56:44In fact, it could have potential health benefits.
0:56:44 > 0:56:49I've also found out how to control and harness stress to my advantage.
0:56:49 > 0:56:51I feel excited!
0:56:52 > 0:56:54Aaah!
0:56:56 > 0:56:58So, stress is a complex,
0:56:58 > 0:57:03powerful yet perfectly natural response to everyday situations.
0:57:03 > 0:57:06Although sometimes we might experience length periods
0:57:06 > 0:57:10of stress or chronic stress, we can learn to limit the damage
0:57:10 > 0:57:13by using diet, exercise and mindfulness.
0:57:13 > 0:57:18The truth about stress is, if we learn to recognise acute stress
0:57:18 > 0:57:23and use it to our advantage, we are in control.