Managers advised to seek help for sex addictions and do pilates

Managers are being advised to use yoga, eat broccoli and take 20-minute naps should the strain of the job get too much.

Bosses of all Premier League and Football League clubs have been sent a 120-page survival guide by the LMA which includes advice from psychologists, addiction councillors and heart experts.

Intense pressure on those in the dugouts is such that of the first 54 managers to be health tested by the LMA, 44 per cent had 'significant cardiovascular and lifestyle-related health issues'.

Managers are being advised to take up yoga as a way to keep calm and avoid stresss

HOW TO KEEP YOUR STRESS DOWN CLICK HERE to read the 120-page guide on how to keep your stress levels under control Advertisement

And the booklet, which also suggests pilates, seeking out help for sex addictions and meditating while brushing your teeth, is aimed at improving that worrying ratio.

It kicks off with a quote from US stress expert Jon Kabat-Zinn, who tells readers 'You can't stop the waves, but you can learn how to surf.'

Patrolling the technical area, especially at the business end of the season, can take its toll.

But managers are advised not to slate referees, even after they have dropped a clanger, and focus only on things they can change.

And should they receive a nasty text from a chairman, or be misquoted in the media, deep belly and chest breathing exercises are suggested.

Use of drugs in the game hit the headlines this month after Hull City midfielder Jake Livermore tested positive for cocaine while Sheffield United playmaker Jose Baxter also failed a test.

Jake Livermore (left) tested positive for cocaine after Hull's win away at Crystal Palace last month

Jose Baxter has also been suspended by Sheffield United after failing a drugs test

Addictions councillor Raymond Dixon urges readers to 'be honest with yourself' and seek help if there is a problem. Links to Alcoholics Anonymous, Narcotics Anonymous, Cocaine Anonymours, Gamblers Anonymous and Marijuana Anonymous are provided.

Anxiety before big matches or demanding press conferences can also have a devastating impact and psychiatrist Dr Ian Martin points out that for severe cases managers can turn to anti-depressants and beta-blockers. He suggests avoiding caffeine and alcohol, taking regular exercise and yoga or pilates to deal with the issue.

Clinical psychologist Dr Kate Joseph advises that meditation can improve wellbeing.

Kale (top left), sweet potatoes and mackerel (bottom) are three of the foods recommend to eat

She also urges readers to take time in their daily routines, such as cleaning their teeth, to improve mindfulness.

'What does the toothpaste look like when it turns from paste to froth?' she asks. 'What sounds can you hear? How does the toothpaste smell?'

Dr Joseph also advises that the TV should be turned off while eating and a 40-minute 'full body scan' in which managers can focus on different parts of the body 'in a gradual, non-judgemental way'.

Former South Africa President Nelson Mandela makes an appearance in the guide, along with his quote that 'the greatest glory of living lies not in never falling but rising every time you fall' – one for those still in a job after relegation, maybe.

And in news that may delight frustrated terrace experts at certain clubs, Albert Einstein's description of insanity - 'doing the same thing over and over again and expecting a different result' - also features.

Pilates is another form of exercise that managers could try to keep fit and healthy

In a section on diet, the old pre-match routine of steak and chips is nowhere to be seen. Instead, the guide suggests eating cabbage, cauliflower, broccoli, soybeans, eggs and liver – foods rich in acetylcholine and choline.

However, a full English may be permitted once in a while – as fatty foods are suggested as a way of slowing alcohol absorption.

Fear of heart attacks has often lingered over the technical area.

And in a section on keeping a healthy ticker, Dr Dorian Dugmore advises managers not to smoke, to watch their salt levels and not to burn sausages.

He suggests taking supplements such as essential oils, multivitamins and pomegranate juice along with super foods such as kale, sweet potatoes and mackerel along with no less than seven portions of fruit a day.

On sleep, the same doctor states that TVs should be left outside the bedroom, encourages a 20-minute nap during the day and says that should bosses struggle to sleep, a bath and relaxation CDs before bed can help.

Arsene Wenger (left) and Jose Mourinho clashed on the touchline during a Premier League game in 2014

Bosses are also advised to avoid touchline spats and Arsenal boss Arsene Wenger should not consider resorting to violence should his old adversary at Chelsea, Jose Mourinho, getter the better of him again.

In fact, Dr Phil Hopley informs managers that, along with not using physical force, they should never sleep on an argument and be wary of sarcasm and undermining someone.

The booklet is the first of a number planned by the LMA in a bid to help their members deal with the continued stresses of the job.