Why is exercise good for managing stress?
Stress is a really common phenomenon that we all experience from time to time. It can feel overwhelming and if left unmanaged can contribute to further difficulties with our mental health.
Stress can come from lots of different places such as the perpetual to-do list, the increasing demands at work, kids having problems at school, health concerns about elderly relatives, our own health worries, the cost-of-living crisis and all the other ongoing problems that life throws at us that need our attention. Not forgetting to add, all the things that we worry about that haven’t even happened yet. Our stresses can feel enormous, and we often don’t know where to start to tackle them! It’s completely normal to try to avoid our problems, sweep them under the carpet for another day when we’re feeling more able to face them. Unfortunately, this doesn’t work, and as the growing lump under the carpet gets bigger and bigger, our confidence in our ability to cope cowers in its’ shadow. We end up lost, overwhelmed and exhausted.
But….
What if there was a way to break the pattern, to give you clarity and head space, re-energise you mentally and physically and boost your confidence all at the same time? The outcome of which would enable you to come back to the jobs list with a fresh perspective, a new outlook, and a reduction in those horrible physical stress symptoms.
There is, the answer is EXERCISE!!
Research tells us that a few minutes of stretching can have a massive impact on symptoms of stress, anxiety, and low mood. It works by releasing endorphins which make us feel good, it releases the tension we hold in our bodies brought on by stress and it improves circulation which can make us feel relaxed and rejuvenated.
Try it now…. (but seek medical advice if you struggle with chronic pain or joint problems).
Stand up with a wide legged stance, reach your arms up above your head and stretch as high as you can. Hold it for a few moments.
How did it feel?
Hopefully you noticed a tiny shift towards something that felt good. Imagine what that feeling would be like if you did it for longer.
There’s a lot of research about the long-term benefits of exercise on mood. As little as 10 minutes of exercise a day can promote growth of new neural pathways in your brain which can bring about huge benefits to your mood and wellbeing. This can make you feel more able to manage the stressors in your life and give you clarity on your worries.
Exercise naturally draws your attention away from negative thoughts and feelings. You can become more present in the activity itself and this can improve mood and reduce feelings of stress. The more present focused you are, the happier you are. Research tells us that happiness can be found in engaging in any activity where it feels like big chunks of time pass in mere moments. This is called a Flow state and is especially beneficial when we are exerting a lot of energy, we are challenged mentally and physically, and we are learning something new. A lot of different types of exercise put us into a Flow state. (On a side note: Flow States can also be achieved in activities other than exercise, such as playing video games, knitting, gardening, playing a musical instrument or reading – find what works for you and do it often!)
Increasing activity and exercise can also ‘shake off’ our stressful energy. Exercise can help you channel and dispel negative energy in a helpful and productive way. This is one of the reasons that exercise can also improve the quality and quantity of our sleep. Good sleep is a key component in managing stress, it has huge restorative functions to help us process emotional information from the day and recharge our batteries.
Hopefully this is starting to create a case for why you should take some time to exercise. However, if you’re thinking to yourself, ‘I simply don’t have time!’ This tells me that you, more than anyone, need to take a break and find time for exercise. You cannot maintain your current pace in the long term without experiencing some negative consequences to your mental and physical health.
Don’t worry if money is a bit tight. There’s lots of ways to exercise that are completely free:
Stick your wellies on and go explore your nearest green space. Think of this as ‘meditation in motion’ and take in all the details of your environment, what you can see, hear, smell and touch. Flow State accomplished! Nice work!
Another freebie is Parkrun. Parkrun is a FREE international weekly 5km running event. You don’t have to be a runner to join, you can walk the course. The best part of Parkrun is the sense of community and support. It’s not about being first to finish or the fastest runner, it’s about being there together. Here’s the link to find your local Parkrun: home | parkrun UK. There’s even a Junior Parkrun for kids! If you’re not sure, go along and watch or even offer to volunteer. It’s always a really friendly atmosphere.
Remember, please seek medical advice before starting new exercise, especially if you struggle with physical health problems.
Exercise is great and can be an effective tool for managing your mental health, however you may find that you need additional support in the form of structured therapy like CBT, Couples Therapy or EMDR. If you would like to chat to us about managing your stress. Please click the button below.