Importance of Stress Relief and Exercise

Understanding the Significance of Stress Relief and Physical Activity

At the same time I will note here that the deadlines for the delivery of the project are often postponed, and what was needed yesterday “urgently” is no longer needed today, and the already enlarged team, which does not meet current needs, is difficult to reduce – this requires the dismissal of people, which is always painful. Each team has a leader, by will not by will. Leader – from the English word “lead”, “lead” – is a leader, leader, a person buyer seller synchronization capable of leading to the goal. So there are special requirements for the leader of the product development team. The leader is the first to process new ideas, discard unnecessary ones and form a priority order for the implementation of tasks for the entire team. A real leader knows how to foresee: he is able to analyze and predict, is not afraid to take risks and is able to logically defend his point of view. The leader evaluates which product will make a profit and which will fail. He is an entrepreneur at heart! The leader will be at the forefront of those willing to learn. After all, to become the first, you need to know more than others.

*Image Credit: Delphis.org.uk

Beyond the psychological implications of excess stress, it also has the potential to create physical challenges.

Elevated stress levels can disrupt your hormonal equilibrium, leading to various health complications:

1. Increased Ghrelin and Suppressed Leptin: Stress boosts the production of ghrelin, known as the “hunger hormone,” while simultaneously reducing leptin, the hormone responsible for signaling fullness. Consequently, you may experience heightened hunger levels and struggle to feel satisfied after meals.
2. Promotion of Body Fat Storage: Stress triggers the activation of the hypothalamic-pituitary-adrenal (HPA) axis, a complex physiological pathway. This mechanism prompts your body to store excess fat, contributing to weight gain and metabolic imbalances.
3. Cravings for Rewards: Stress induces a craving for dopamine, often leading to the consumption of sugary, fatty foods, alcohol, or other substances as a form of reward-seeking behavior. These cravings can exacerbate unhealthy eating habits and further compound the negative effects of stress on the body.

You may be convinced that too much stress is not good for your body, and you may be wondering what you can do to manage stress.

A 2013 article published in the American College of Sports Medicine’s Health and Fitness journal stated that “Exercise can be an effective component of a stress management program, and all types of exercise can be beneficial for stress management.” It went on to say that “there have been consistent findings that people report feeling calmer after a 20- to 30-minute bout of aerobic exercise, and the calming effect can last for several hours after exercise.”

How does exercise provide stress relief? The Mayo Clinic suggests:

1. Boosts Endorphins: Physical activity stimulates the production of endorphins, often referred to as the body’s natural mood lifters. Whether it’s a brisk walk in nature or a competitive game of tennis, aerobic exercises contribute to this positive feeling.
2. Reduces Stress: Exercise acts as a stress reliever by mimicking the effects of stress on the body, allowing it to adapt and function more efficiently. This helps in fortifying various bodily systems such as cardiovascular, digestive, and immune, thereby shielding against the adverse effects of stress.
3. Promotes Mindfulness: Engaging in activities like racquetball, running, or swimming can induce a state of mindfulness, where you focus solely on the physical movements, letting go of daily stresses and irritations.
4. Enhances Mood: Regular exercise has been shown to elevate mood, boost self-confidence, and alleviate symptoms of mild depression and anxiety. Additionally, it improves sleep quality, often disrupted by stress-related issues, thereby providing a greater sense of control over one’s body and life.

While the benefits of exercise are evident, it’s crucial to strike a balance and avoid overexertion, as this can exacerbate stress levels rather than alleviate them.

How on earth do we find the sweet-spot?!

• Self-Assessment Post-Workout: Reflect on how you feel after each session. A positive outcome should leave you feeling lighter and more energized. Conversely, if you feel exhausted or depleted, it may indicate that you’re adding to your stress load rather than relieving it. While this method provides immediate feedback, it’s subjective and evaluates the impact of individual workouts.
• Daily Stress Journal: Keep track of your stress levels daily using a stress journal. Rate your perceived stress on a scale of 1 to 10, with 1 signifying utmost calmness and 10 representing extreme agitation. Although subjective, this approach allows you to monitor stress trends over time, providing valuable insights into your overall stress management.
• Heart Rate Variability (HRV) Tracking: Utilize technology to monitor HRV, a physiological marker of stress. Wearable devices like Oura Rings or Whoop Bands offer convenient HRV tracking options. Alternatively, you can use a chest strap or finger sensor with an HRV tracking app. This method provides objective data, offering insights beyond subjective feelings and even signaling early signs of illness, enhancing stress management efforts.

Blog credit: Sean Allt