Stress is a constant in our lives and for good reason; in certain situations, it is vital to our existence. Our bodies are hardwired to respond to threats. These stress responses were (and still are) a necessary and adaptive measure from our early ancestors, as it allowed them to either fight or flee when faced with a threat.
We no longer face the dangers of our early ancestors, but those responses, brought about by our busy and hectic modern lifestyles, can cause a negative effect on our physical health and mental well-being.
Definition of stress
Stress is an essential trigger in our fight-or-flight response. This response causes the release of hormones in the body, including adrenaline, also known by its medical name, epinephrine.
The symptoms of the fight-or-flight response are a result of the reorganization of your body to help you deal with a threatening situation. These symptoms include:
- Increased heart rate
- Increased blood flow to muscles
- Increased blood pressure
- Faster breathing and deeper breathing
- Dilated pupils
- Decrease in digestive activity
This list is not exhaustive and there can be other symptoms that may be specific to you alone. Getting checked out and talking to medically trained staff, is a good first step.
Negative effects of chronic stress on physical and mental health
Chronic stress can cause a negative response in your body. It is associated with an increased risk of type 2 diabetes, cardiovascular disease, and increased cholesterol.
It also increases inflammation in your body, which causes a range of health problems, from joint stiffness, blurred vision to fatigue. It can also lead to an increased risk of depression and anxiety.
Chronic stress may also be a symptom of an underlying health condition. Scientific American reported that researchers at the University of California at San Francisco found that the chronic stress experienced by people suffering from serious diseases like cancer, stroke, diabetes and heart disease can be reduced if they engage in regular physical exercise.
Negative effects of stress can include:
- Anxiety and depression
- Weight gain
- Muscle tension
- Cardiovascular problems
- Sexual problems
- Respiratory problems
- Water retention
- Premature aging
- Impaired immune system
Physical activity has a profound effect on your body at a cellular level. Working out regularly increases the amount of mitochondria in your cells. These are like tiny batteries for your brain, they convert the energy from food into energy needed to keep all your bodies organs functioning correctly.
In addition to these power boost for body, exercise boosts the number of brain cells in the hippocampus, a portion of your brain that has a major role in learning and memory.
Exercise as an effective tool for reducing stress
Many studies have concluded that regular exercise can lower levels of chronic stress and reduce anxiety.
One of the most important parts of the exercise process is to find an activity that is enjoyable. This will make it easier for you to develop good health habits for life. The most beneficial exercises for stress are those that are performed regularly and at a moderate intensity.
Choose an activity you enjoy
We know that exercise is a medically proven way to reduce your relieve stress. The types of exercise that can help with these positive changes are many and varied.
- Make time for your favorite sport or learn a new one
- Go for a brisk walk
- Play with the kids
- Do housework
- Go for a run
- Join a gym (with a friend) or exercise with a personal trainer
Starting any exercise routine depends on:
- If you are physically able to exercise
- Your fitness level
- Your goals
- What activities you enjoy
One of the first and most important things you should do is to consult your physician and discuss what might work best for you. Once you have a green light, you’re good to go!
Bear in mind that good exercise plan is one that you can do realistically, 4-5 times a week. Build rest or less stressful exercise into your plan, as rest is also vital for a healthy body. That said, your plan should be progressive and should gradually invoke more physical exertion, up to a comfortable level for you to maintain.
A common mistake when using exercise to combat stress is overtraining. If you do not recover properly, you can find yourself in a vicious cycle of feeling more fatigued and more stressed out. Aim to work out at a pace that leaves you energized and clear headed.
The main thing is that you enjoy what you are doing and that you are being more active. If you know you will not enjoy a certain exercise, don’t make it the main part of your regime (or any part).
Mix it up, get the body doing different things at different times, this is a great way to build strength, which in turn can protect you from injury.
Using exercise to combat stress will have the added positive effects of making you fitter and healthier overall. But one of the main things to remember is to take time for yourself if you need to. A brisk walk on the fresh air can sometimes be more beneficial than hours in a gym.
Wether you exercise to lose weight or just to get fit, the positive benefits on your mental health are assured.
Make time for exercise
A 2010 study was the first of its kind to investigate the effects of exercise on stress levels, found that 20 minutes of exercise three to five times a week can help lower your levels of stress
Physical exercise can also provide long-term benefits in stress reduction. Studies have also shown that aerobic exercise has a positive effect on mood and anxiety, independent of its impact on body weight.
A study found that individuals with a high level of physical fitness may have a reduced risk for stress, especially for chronic stress.
10 Tips for starting an exercise plan to help deal with stress or anxiety
- Find an activity you enjoy: This will make it easier to stick with it. See it as a positive way to manage stress rather than a chore. Some options might include walking or running, dancing, swimming, or practicing yoga.
- Make time for it: It can be challenging to fit exercise into a busy schedule, but it’s important to prioritize it. Try to carve out a specific time each day or week for your chosen activity. It can be as short as a 10-minute walk around the block initially.
- Start small: If you’re new to exercise or feeling especially stressed, it’s okay to start small and gradually increase your intensity and duration. Overdoing it can actually increase stress rather than reducing it.
- Consider the time of day: Some people find that exercising in the morning helps them start their day off on a positive note and set the tone for the rest of the day. Others prefer to wind down with exercise in the evening.
- Don’t put too much pressure on yourself: It’s important to remember that exercise is one tool among many for managing stress, and it’s not a magic solution. It’s okay if you have a less-than-perfect workout or if you need to take a break. Be kind to yourself and remember that the point is to reduce stress, not add to it.
- Consider joining a class or working with a personal trainer: If you’re not sure where to start or need some extra motivation, consider joining a fitness class or working with a personal trainer. A class can provide a sense of community and support, and a trainer can help you create a personalized exercise plan that meets your needs and goals.
- Mix it up: Doing the same activity every day can become monotonous and potentially even increase stress. Mixing up your workouts can help keep things interesting and provide a greater variety of stress-reducing benefits.
- Get enough sleep: Exercise can help you sleep better, but it’s important to also make sure you’re getting enough rest. Poor sleep can increase stress and make it harder to cope with life’s challenges. Aim for 7-9 hours of sleep per night and create a relaxing bedtime routine.
- Don’t forget about the power of nature: Getting outside and immersing yourself in nature can be a powerful way to reduce stress and improve overall well-being. Consider going for a hike, a bike ride, or a swim in a natural setting. The combination of physical activity and being in nature can be especially effective for stress reduction.
- Enjoy it! Make it something you look forward to, not a chore to endure.
Don’t put too much pressure on yourself
It’s really important to seek medical advice before starting an exercise routine. By incorporating physical exercise into your routine, you can effectively combat stress and improve your overall well-being. Remember to choose an activity you enjoy, make time for it, start small, and be kind to yourself.
Practice deep breathing to help with mental stress
There has been much said – and written about – Mindfulness and its benefits. There are many variations on the technique, known as Mindfulness Based Stress Reduction. At the heart of this are deep breathing exercises that can help you in. a stressful situation or with sleep.
It is a form of deep breathing, which helps you focus on the here and now. It is fast becoming a way to de-stress and focus the mind.
Here is a simple technique for reducing stress which is easily learnt and if you are consistent with it, can help you manage stress effectively. This technique is adapted from Mindfulness Based Stress Reduction (MBSR), an approach which has been shown to be highly effective in reducing your overall stress levels.
Step 1: Find a quiet place where you will not be disturbed and you can sit or lie down comfortably.
Step 2: Next, focus your attention on your breathing. This can be done over two minutes or longer if you prefer.
Step 3: Breathe in slowly through your nose and allow your stomach to gently rise. Then breathe out slowly through your mouth, feeling your stomach gently settle.
Step 4: If you get distracted, just bring your attention back to your breath.
Step 5: Sit for a few minutes after this exercise, try to extend the calm and relaxed feeling.
The best time for this exercise is first thing in the morning and before you go to sleep. If you can’t work that into your day, try to find a quiet spot during the day to practice.
Conclusion
By incorporating regular physical activity into your stress management routine and considering these additional tips, you can effectively combat stress and improve your overall well-being.
For your mental and physical wellbeing, consider doing something you enjoy, carve out some time for yourself, start with small steps, practice mindful breathing, and don’t be too hard on yourself. Additionally, you can join a class or work with a private trainer, explore nature and the outdoors, vary your exercises, get enough restful sleep, and reach out to a professional if necessary.
The main take-away from all of this, is that being active can, and will help, with reducing stress and anxiety. Will it cure more deep-seated physiological and/or physiological issues, not by itself.
If you have deeper feeling of sadness, despair, hopelessness or just have concerns over your deeper mental health, I would urge you to speak to someone. That could be a friend or one of the many organizations across the USA that provide both state and federal help.
People who can help
- Call 911
- 988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline): 988 for English or Spanish, or Lifeline Chat
- Crisis Text Line: Text SIGNS to 741741 for 24/7, anonymous, free crisis counseling
- Disaster Distress Helpline: CALL or TEXT 1-800-985-5990 (press 2 for Spanish)
