Are you busy running kids in every direction? Are you getting married? Are you planning a big move? Are you working full time while trying to keep a household running smoothly? Are you trying to get your kids out the door in one piece each morning? Do you have a new baby on the way? Are you trying to eat healthier or implement other health changes in your life?
All of these things may bring elements of stress into our lives, some good stress, some not so good stress but stress management is an important part of your overall health and wellness. Although we hear that stress management is an important part of health we often don’t place as much emphasis on it as we do our fitness or nutrition but the truth is that stress management is equally as important when it comes to our overall health and fitness.
Stress can be defined as any change that causes physical, emotional or psychological strain on the body. Stress is a normal response and is generally felt when something is perceived as threatening, dangerous or out of control. Stress causes the release of hormones and prepares the body to take action by increasing the heart rate and breathing rate and tensing muscles. Some stress is a normal part of life and small amounts can be helpful for meeting deadlines and preparing for presentations however long-term stress can become harmful to overall health and wellness. Long-term stress can increase the risk of anxiety and depression, substance use, sleep problems, aches and pains including muscle tension, headaches, weakened immune system and more.
Did you notice that many of those things are also things that you may be battling as a new mom. You may be at risk for postpartum depression, sleep is broken and you may be experiencing overall aches and pains and fatigue depending on how your labour and delivery was. Which is why stress management during pregnancy and postpartum (and as you progress further into motherhood even) is incredibly important.
But what we don’t talk about quite as much is how stress can impact your fitness and wellness journey as well. Yes, we already touched on some of the concerns with stress when it comes to aches and pains but too much stress in your life can make starting or maintaining a health and fitness routine difficult and derail that routine faster than almost anything else. But how does stress actually affect your body when it comes to your health and fitness…
First off, when there is plenty of stress in your life completing your workouts, eating healthy and focusing on other health behaviours sounds daunting doesn’t it. When you are overwhelmed and busy the thought of trying to put any more on your plate could be enough to tip you over the edge. I’m going to take a second to advocate here that making time for exercise and other health behaviours is going to help you in the long run and I think it’s important to acknowledge the value of these behaviours because they do play a role in stress management. But I also understand that the thought of adding even one behaviour may be enough to tip you over the edge so it can be helpful to find other ways to manage your stress first before starting to add these behaviours into your lifestyle.
Second, it’s important to remember that exercise is placing stress on the body. In appropriate amounts its good and healthy for the body to experience but in excessive amounts it can lead to some of the symptoms mentioned above and more. If you are new to fitness then start small and work up from there. Ensure that you are listening to the signals your body is telling you. You may need to adjust how much exercise you are doing at different points in your life including through pregnancy and in the postpartum period or even as your kiddos get older. Know that it’s okay to adjust these things if you are feeling tired or sore or even just if something feels off. The amount of exercise that’s appropriate for you will look different than it will for someone else and it may also look different at different points throughout your life.
Third, stress can affect nearly every system in your body and it can cause other health issues to become exacerbated. If you experience chronic levels of stress you may experience more frequent sickness, upset digestive system, a reproductive system that’s not functioning optimally, an increased risk of heart attack or stroke and it can even speed up the aging process. Stress can result in the brain rewiring to be more susceptible to anxiety and depression as well. These are all things that negatively affect your overall health and wellness and can cause issues for you if you are embarking on a health and wellness journey.
So, what do we do to keep our health and fitness journeys on track…we manage stress. Yes, I do realize that it is easier to write that sentence on a piece of paper than it is to do it, but I wanted to include some tips for managing stress. Keep in mind that stress management is very individualized and you may have to try some different options in order to find that things that work best for you, but at the end of the day, you will have to work out the best options for you. Some things to consider may include
- Your support network – having supportive friends and family around you can help you manage stress as it can make life’s pressures seem less overwhelming. If you suffer from frequent stress try joining some different groups, clubs, sports, ect to find supportive friends who have similar interests as you. You can also reach out to family members you are close with to talk through some of the things that are stressing you out…sometimes talking to someone can make a world of difference and make you feel less alone with what you are feeling.
- Your confidence – having confidence in yourself and your ability to manage the events going on in your life can make a huge difference when it comes to managing stress levels. Working on time management skills, keeping yourself organized and being able to manage the events going on in your life can help you feel more confident as your life plays out. This can be hugely beneficial when you are pursuing stress management
- Your ability to deal with emotions – knowing how to calm yourself down and soothe yourself when your stress levels get high will help you better manage your stress. This will be very different from one person to the next but you can try things like breathing exercises, meditation, exercise, yoga, reading, music, a shower or bath, napping and so much more. Aim to find 3-5 things that help calm you down and it will give you a selection to choose from. You may find that in some situations you prefer one options while in a different situation you may prefer something else.
- Your knowledge and how prepared you are – the more you are able to know about a stressful situation, the more prepared you can be for it. Knowing what to expect can reduce stress in itself and being prepared with coping mechanisms and planning for the stress can help to dramatically improve your stress levels when it comes to dealing with stressful situations.
Stress is a part of life and it can be helpful in some ways to help you meet goals and achieve dreams but too much of a good thing can be harmful. It’s important to manage stress levels if you are prone to feeling stress consistently. Find you favourite stress management activities and remind yourself to engage in them often in order to keep your stress levels at a manageable level overall. There are going to be times when you experience more stress and less stress, but striving to manage it consistently will help you feel great when stress is low and it will help you cope well when stress levels are high. Make a list of the stress management activities you want to try today and note the ones that you find help you greatly and get rid of the ones that aren’t as helpful.
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