Stress management and it’s effect on your fitness

What is stress?

First of all, stress is a natural response to challenge from the body. It can be felt emotionally but also manifest itself physically such as inflammation. Key word here is natural, stress is often unfairly demonised but it’s important to understand that it not only is natural but vital.

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In many aspects of life the truth lies between both extremes, chronic or excessive stress is harmful for the body. Whereas too little stress leave you inactive without progression or worse de-conditioning. That’s where stress adaptation steps in, that in-between zone where essentially going through systemic and progressive exposure to some stressor will lead to adaptation.

Now, how does stress affect your fitness?

It’s very simple but it starts with your recovery:

• Excessive stress may disturb your sleep hence your ability to adapt Refer to table above but basically physical training is flirting between optimum stress and homeostasis. If your sleep/recovery isn’t good enough, you won’t get better and actually might get worse.

• Appetite and nutrition – Stress can affect appetite and dietary habits. Some individuals may experience emotional eating, leading to the consumption of unhealthy foods. On the other hand, stress can also suppress appetite. Poor nutrition and irregular eating patterns can compromise fitness goals and overall health.

• Mental fatigue – Mental fatigue can impair focus and motivation, affecting the mental aspect of recovery. Proper mental recovery is essential for maintaining a positive mindset and sustaining long-term fitness goals.

• Cortisol level / prolonged inflammation when stress is chronic, they are “upregulated” in your system – meaning the cycle of stress and inflammatory response gets habituated in the body. That’s when inflammation starts to cause deleterious effects on the body. And while no one is completely sure why – there are many mechanisms responsible for diseases – what many conditions have in common is chronic, low-level inflammation

How to manage stress?

As you may have noticed already, most of these things are related. What I find the most fascinating is trying to understand why we’re neglecting the most basic yet most helpful things for our health. Lack of awareness? Understanding? Tools?

I hope to have given you a better understanding of stress and now here’s a test, that will help you quantify your stress levels. As well as bringing more awareness to certain areas.

Reducing stress involves adopting various strategies that promote relaxation, improve coping mechanisms, and enhance overall well-being. Here are some effective stress-reduction strategies that I use:

• Mindfulness and meditation - Practice mindfulness and meditation to cultivate present-moment awareness. Techniques like deep breathing, guided meditation, and mindfulness exercises can help manage stress.

• Regular Physical Activity - Engage in regular exercise, such as walking, jogging, yoga, or strength training. Physical activity helps release endorphins, which are natural mood lifters and stress relievers.

• Healthy Eating Habits – Maintain a balanced and nutritious diet. Avoid excessive caffeine, sugar, and processed foods, as they can contribute to heightened stress levels. Opt for whole foods that support overall well-being.

• Adequate Sleep – Prioritize good sleep hygiene to ensure sufficient and quality sleep. Establish a consistent sleep routine, create a comfortable sleep environment, and limit screen time before bedtime.

• Effective Time Management - Break tasks into manageable steps and prioritize them. Use time-management techniques, such as the Pomodoro Technique, to maintain focus and avoid feeling overwhelmed.

• Social Support - Connect with friends, family, or support groups. Sharing thoughts and feelings with others can provide emotional support and perspective, reducing feelings of isolation.
  

• Relaxation Techniques - Explore relaxation techniques such as progressive muscle relaxation, guided imagery, or deep-breathing exercises. These methods can activate the body’s relaxation response.

• Set Realistic Goals - Establish achievable goals, both short-term and long-term. Setting realistic expectations can reduce the pressure and stress associated with unattainable objectives.

• Limit Stimulants and Alcohol - Limit the consumption of stimulants like caffeine and be mindful of alcohol intake. Both can impact sleep quality and contribute to increased stress levels.

• Learn to Say No - Set boundaries and learn to say no when necessary. Overcommitting can lead to stress and burnout. Prioritize your well-being and focus on what truly matters.

• Cognitive Behavioral Techniques - Practice cognitive-behavioral techniques to challenge negative thought patterns. Reframe stress-inducing thoughts and replace them with more positive and realistic perspectives.

• Hobbies and Leisure Activities - Engage in activities you enjoy, whether it’s reading, listening to music, gardening, or any other hobby. Taking time for leisure and relaxation is crucial for stress relief.

• Journaling - Keep a journal to express thoughts and emotions. Writing can be a therapeutic way to process stressors and gain clarity on your feelings.

• Professional Support - Seek the guidance of a mental health professional, counselor, or therapist. Professional support can provide personalised strategies for managing stress and improving mental health.

My name is Karim and I’m a personal trainer, if you wish to work with me or have any questions on how you can implement some of the things mentioned send an email at: karim.djidel@on-u-training.com