Saturday, April 4, 2009
COMBATTING STRESS
Good after Everyone,
Is stress robbing you of your joy? If so, what does it look like?
Exercise is a proven stress-reliever, from tension and anxiety and promotes concentration, but it doesn't target the causes of your stress. Without altering your situation and perception, pressures from school, finances, physical condition, work and relationships will inevitably continue to rear their ugly heads.
To reduce stress and improve your mental and physical health, upgrade your stress-relief approach with accessing the situation, correct perception and proper reaction.
Stress is not the job, the kids, bills or even a relationship nor getting to the gym. It's instead our REACTION TO these SITUATIONS, caused by the PERCEIVED danger or threat we consciously or unconsciously associate with a situation or event which can be anything from being stuck in traffic to missing a week of training to losing a loved one.
How you choose to perceive or view a situation will determine whether it's stressful or not.
The key is to find some level of comfort between these two extremes, to help you choose how to most effectively deal with a stressful situation, take the time to really think about what's causing you anxiety.
1ST be aware of what the danger is. Then you can ask yourself whether it's really that dangerous. You'll either find that the danger isn't as grave as you may first perceive, or that certain elements of danger are present and protecting yourself should be your next move.
To a perfectionist altering ones perception is crucial to stress relief.
Stress often stems from competing interests of school, work, training, money and maintaining relationships. Whatever demands you're juggling, you can begin the process of stress-reduction by filling in 3 PARTS
1. Identify the event/situation
2. Become aware of the danger/threat you're perceiving. Realize that you have the ability to change your feelings.
3. Work on your reactions with positive coping mechanisms
Remember, Stress is caused by the danger or threat you consciously or unconsciously associate with a situation or event.
PERCEPTION OF DANGER
If you can look at events in a different light, they might not appear as threatening and may seem less stressful. Ask yourself, What am I afraid of, and do I have to be afraid of this? Is your perception of the danger accurate? Make your expectations realistic. Give yourself permission to miss a few training sessions if you're time crunched. Realize that you'll be able to get back on track later, and that you won't gain weight and lose your momentum nor all your muscle overnight.
REACTION: COPING MECHANISMS
Emotional stress leads to physical reactions, just think of the pit in your stomach you feel when you're about to get bad news, or the butterflies you feel before a first date. In the case of stress, unchecked physical responses can lead to serious consequences such as those addressed in "Body Talk."
When we're under stress, "Hormones get dumped into our system, our muscles tense, our heartbeat goes up, we breathe more shallowly and rapidly, and all of that is to empower us to deal with the danger."
Coping mechanisms people rely on to reduce stress can be positive like exercise or negative. Either way, the point is to deal more effectively with the stressful situation and hopefully come out with a clear head and be able to respond more effectively.
BODY TALK
Though you may think stress is all in your head, it can actually cause or worsen the following physical problems/conditions: High blood pressure, Elevated risk of heart attack or stroke, Weight gain, Suppressed immune function, Bowel problems, Sexual dysfunction, Ulcers, Headaches, Insomnia
Negative coping mechanisms:
Alcohol/drug use
Withdrawal/hibernation
Procrastination
Oversleeping
Overeating
Positive coping mechanisms:
Exercise
Relaxation methods
Being aware of perceptions
Challenging perceptions
Talking with friends
Laughter
Eating a balanced nutritious diet
Getting adequate rest and sleep (Very Important)
NO TRAIN, NO GAIN?
Exercise is a prime stress-reliever because it burns off the adrenaline released in the body's fight-or-flight stage. An exercise session can take your mind off your problems for a short time, plus it gives you the added benefit of better sleep and improved self-image.
But for some, a serious commitment to training can actually cause stress when time doesn't allow you to stick to your usual schedule. If you notice anxiety when you have no option but to skip your workout, explore what's behind your uneasiness. The danger in weight, gain fat, lose muscle and lose energy. I won't look good and people will think differently of me.
Though exercise is a prime weapon in your arsenal of stress relief, realize that if you're time-crunched, you may have to opt for a 45-minute workout or a short walk in place of your usual marathon sessions.
IN CONCLUSION
Even though you may wear many hats the reality is you're not SUPERWOMAN and you can't devote unlimited energy to each aspect of your life. PRIORITIZE your responsibilities, become aware of how you perceive stressful events and stay on the road to FITNESS. Managing that stress will pay dividends in your mental and physical well-being.
LISA!
Subscribe to:
Post Comments (Atom)
0 comments:
Post a Comment