MAKE EXERCISE PART OF YOUR STRESS-MANAGEMENT ROUTINE

EXERCISE IS ONE of the most effective tools in your stress management toolbox.⁶⁸ Unfortunately, it often falls by the wayside when we’re overwhelmed or wigged out.

If you’ve ever fallen into that mind-set of “I’m too busy putting out fires at work to make time,” or you feel pressured to tend to everyone else’s needs, or you feel guilty when you sneak away for a few minutes, or you tell yourself the story that you’ll get back into a routine when a particular situation calms down, you’ve likely experienced how much worse you feel physically (and possibly also mentally and emotionally). Getting back to being physically active can also feel much more daunting after you’ve taken time away. Other common deterrents include lack of confidence or worrying about what others will think of your performance.

How Exercise Can Help You Manage stress

The research is absolutely conclusive, though, that making exercise a regular part of your routine has multiple benefits to the brain and body. Here are a few examples:

Endorphins Boost Your Mood

Endorphins are feel-good neurotransmitters that are released during physical activity—the “high” in the “runner’s high,” if you will, though you don’t have to choose running as your go-to activity. Almost any form of movement can cause a release of endorphins, which will make you feel instantly happier. Endorphins are also known to interact with receptors in the brain that reduce our perception of pain. They also act as sedatives, helping us calm down if we’re stressed or feeling anxious.

Exercise May Help Improve Self-Esteem

Being regularly active and sticking to a routine you enjoy can increase your confidence and feeling of well-being. The sense of accomplishment can spill over into other areas of your life. For people who enjoy group fitness classes, that sense of community or camaraderie can also be a connector that’s important for self-esteem.

Exercise Can Serve as a Form of Meditation

Have you ever noticed how much clearer your head feels after a walk? Do you find that you get a lot of creative ideas while you’re working out, or suddenly have the mental bandwidth to come up with a solution to an issue that’s been plaguing you? These are a few examples of the meditative effect of movement—by helping you get out of your head and into your body, decluttering the mind.

You May Sleep Better

Regular moderate physical activity has also been shown to improve sleep, which is key to having energy and feeling like you can withstand challenges in life. Because sleep deprivation has been associated with increased risk of physical and mental health issues, making exercise a part of your healthy sleep protocol may also improve your overall wellness.

Which Type of Exercise Is Best?

We’ll get more into this in another chapter, but the short answer is that any form of physical activity you enjoy and that helps you feel strong, energized, and happy deserves a regular place in your routine.

There’s a lot of information out there about which types of exercise are best for helping you achieve specific goals, but especially if you’re just starting to establish a workable routine, focus on what you enjoy the most and can realistically fit into your life. So often, I’ve seen clients try to implement a regimen they found online or that was recommended by a friend, only to wind up giving it up because they didn’t really enjoy it, found it hard to make time, or felt like it just didn’t fit into their daily routine.

A 2008 poll by the American Psychological Association showed that the preferred forms of exercise for stress management were walking, running, and yoga⁶⁹ but anything that works for you can be an effective part of your stress management plan.

Be Open to Needing Other Tools

Hiring a trainer or joining a group or class that you enjoy can offer the education, accountability, and support you need to get into a consistent exercise routine. We’ll get more into this in another chapter, but there are tons of options at all kinds of price points and to fit all different schedules. You can dip your toes or dive right in—up to you.

All that said, if you find yourself struggling with serious depression or anxiety that interferes with your daily functioning, seek help from a mental health professional. While exercise may be an effective tool, you may require additional forms of treatment such as talk therapy or meditation to produce the results you need.