💥SWEAT YOUR STRESS OUT💥

Does 'stress' hit home to you? You are not alone.

Stress can have various forms and sources, ranging from emotional, physical, psychological, social stress to literally everything. Stress has always been a factor in the equation and probably will always be to some extent. This is not a bad thing per se, as low levels of stress can in fact increase awareness and serve as a motivating factor to deliver tasks or overcome obstacles quicker.

What happens when stress is above the beneficial/healthy threshold? It becomes problematic, unhealthy, disadvantageous, and harmful in many ways, consciously detectable and not.

An extra point on the dark side is that any upfront or underlying issue can be maximized when external stress is added, resulting in an overwhelming tension that frequently causes physical or/and mental sickness.

By the time I wrote this chapter, it was early 2021; which means we have already gone through an entire year of global turbulence. Together with that, we got a batch of social isolation, financial and career uncertainty, personal insecurity, leisure and recreational restriction as well as a day in-day out anxiety without being able to make any plans for the future. Everyone experiences such a dynamic in a different way, but we can all agree that not being able to at least engage to the activities that normally brought us joy, helped us unwind, bond with people, express ourselves and relieve stress; is not helping us cope with the tide.

If you are reading this, you probably know already that I am an athlete and fitness coach, therefore, training for me is the beginning and end of everything. Even if you are not a regular at the gym or exercising in general, the quarantine effect has taken a toll on you too. When the minimal physical activity (going groceries, walking to work. strolling with friends or window shopping and such) is shut down, the body responds by lowering the metabolism and altering hormonal regulation. For example, when you do not move your body, you don't get an endorfin (=happiness hormone) boost, and therefore you feel dull. Additionally, most people put on weight which in most cases resulted in reduced self-confidence and consequently, emotional tension, insecurity, and social anxiety.

I found this particularly interesting to investigate and i started reading and discussing with friends, current and former clients of mine.

The key points I got is that people became more and more hesitant to video call or even gather in groups of 2-3 persons as well as to generally talk with people because they:

1) feel insecure and self-conscious because of weight gain/muscle loss/bad mood
2) worry about not being comfortable around people
3) think they won't be a good company to others because they are not in a good state/shape
4) believe they won't have anything new or exciting to talk about and try to avoid awkward moments
5) their social interaciton skills have been downgraded because they are in isolation for too long
6) do not have the capacity to cope with other people's perspective/problems
7) feel disappointed and sad because they compare themselves to life in normal conditions/ideal timeline/social media fake 'happiness'

Some insight on this:

1) Always remember that your weight, hormones, mood is not something that determines your self worth. You are still the same amazing human being in any shape or form. Also, you are not alone in this. Most people have similar experience under these circumstances, and we happened to go through this turbulence all at the same time.

2) Instead of trying to pretend that everything is great and you feel bomb, it might be better to open up to your closest people. Your honesty will make others feel more comfortable around you too. It will help them share their experiences as well. Then you will realize that you are totally understood and have no reason to be ashamed.

3) People who are interested in you, are interested in the WHOLE you, not just a part of you that is 'fun'. That can actually serve as a great filter to evaluate the people you surround yourself with. You want people who see and acknowledge your value right?

4) It is true that we don't have many updates going on. But new and exciting things can be how you spend your time at home. Did you watch a dope movie, read an amazing book, cooked a great meal or heard an interesting piece of information? These are wonderful topics to discuss and exchange experiences. You can also talk about your emotions and bond with people, talk about dreams, historical, scientific, social topics and discover your similarities while enriching your perspective with the differences.

5) ALL skills downgrade when they are not utilized. That happens to everyone, without exception. Try to exercise them rather than surrendering in this isolating norm. You will feel much more normal if you start behaving like it.

6) That is totally understandable and it is actually healthy to take some time for yourself here and there to find your balance. However, be mindful that extensive isolation backfires. Set a reasonable limit in the time and energy expense you pay to deal with people's problems but do not abort mission completely.

7) That is another trap that more or less everyone can be affected with or without conscious awareness. Remind yourself that a good amount of what you see online is not accurate and one way or another, your life is unique and can not be objectively measured to someone else’s experience.

❌Let's all STOP for a second. ❌

❌ Let's stop comparing ourselves to others. Life is so much simpler when we focus on what WE do and we compare ourselves to what we have been doing instead.

❌Most places experience the second lockdown and people are again spending most of the day browsing the internet. That can be great because hey: tons of information, inspiration and such but also tons of exposure to unrealistic and sometimes toxic content.

❌In these times, it is even easier than before to get trapped in that loop of comparing your life, achievement, standards, timeline and emotions to what is posted out there. First of all, a good amount of what you see is not what accurately happens. But even those people who are honest and genuine on your posts, ARE NOT YOU.

❌ Therefore, they live a different life, in different conditions, pros and cons and that's why comparing a single factor can be toxic for you.

❌Another thing that I personally have found it very difficult to realise and then cope with, is not being strict with yourself. What we are going through is not normal life. Being more unstable, tired, depressed, inefficient than usual is something unpleasant, yes, but it is almost expected since we are not having the tools and setup we normally had.

❌Stop whipping yourself for things that are not your fault and don't give a flying f*CK about what others do. Celebrate yourself, get creative, use what you have available and give yourself space for adaption and inspiration to construct your next level up.

❌Be too busy loving yourself and working on YOU that you don't have time to prove anything to anyone or feel bad because of what others do or don't do. You are your own masterpiece.

Stress induced restriction on our activities doesn’t mean we can’t evolve. Prioritize to balance your inner self, and then, once you recharge yourself aim to find ways to grow. Use the time you are stuck at home or unable to do something else, to research, set goals, investigate your possibilities, expand your horizons, engage in something new, take alone time to pumper yourself. You will see that you will be at a very better place afterwards.

Other than that, what i certainly would recommend, is SWEATING your stress out. Even if you don't have access to the gym, go out and run. I usually go lifting when i am stressed because i engage to the more brutal side of me, however, there are times that this can be tricky, as too much intensity can distract you from the right form and result in injuries. Going out and running can be more advantageous because you also get to breath some fresh air, change the scenery out of these 4 walls around you and take some alone time where you don't have to think about how you interact with others.

By the time I am composing this, I have been through some pretty stressful periods myself, including a ton of delays, financial stress, plot twists and heavy studying load with my master's defense right around the corner. Consequently, my schedule is rough with a family and a household to sustain, a business to maintain and trying multiple ways to secure my survival and development. Having a hyperactive ADHD and a stress-triggered autoimmune disease certainly did not make the whole experience any easier. A while ago, I had a day where i felt totally off, stressed and so tense that i couldn't perform basic tasks. I tried meditation but my body was still tense. What did i do? I listened to it and helped it release all this stored tension.

I initially planned to have an upper body gym session, however I chose to do a 30km HIIT spinning session🚴‍♀️🔥 and then a quick compound upper body maintenance instead. This blood pump really saved my life that day.

✅I am very aware that I'm not the only one going through days like that. Whatever you might be overwhelmed with (studies, work, thoughts, anything) take a break and train.
✅Sometimes we try to take a break but it is not always possible to unwind during this time. Another frequent fact is that we sometimes postpone our break on and on and on.
✅Committing to exercise will "force" you to indeed take time off and focus on something else. This clarity and sensation of self care is the push we all need through such times to find the balance again.
✅The post workout hormonal boost will also aid with bad mood, deregulated appetite and sleep and will keep you grounded.
✅I am also aware that most people can't access the gym but the good news is that you can go out and run. Get that fresh air, change the scenery in front of your eyes. Observe the sky, focus on the smells and sounds. Then get back with a totally clear mind.
✅Personally, training had ultimately saved my life, particularly in times that I feel overwhelmed. Sometimes lifting works greater, but some others, when my mind is totally in outer space, I prefer to do something that keeps my whole body flashing to make sure that my mind runs away.
✅Do what works best for you, but remember, no amount of stress is stronger than you. It can feel shit, yes, but it won't last forever. Give yourself space and time and take care of the amazing being you are.🙏❤️

What else can you do to help youself relieve the stress and cope with it?

You can manually reprogram yourself to start your day in a more positive way, meditate and practice self care and stretch. I have previously posted whole articles regarding these topics, why and how to do so. (Click on the hyperlinks to access them for free). However, my coaching experience has shown me that people do not frequently maintain routines that last over 10 minutes, therefore try to AT LEAST spare 10 minutes in your day to consciously work on yourself.

🕚THOSE TEN MINUTES⌚ - STRETCH and BREATHE correctly.

Inhale from the nose for 7 seconds, hold for 4'' and exhale for 8''. Why keeping such a routine?

↪️Besides that it contributes in a loooot faster muscle recovery, it helps tremendously with flexibility.
↪️All the frequent problems with posture, balance, back aches, stiffness, can all be improved with simply setting aside ten minutes of your day!🙏
↪️Do you find yourself super busy or tired out of training? Those ten minutes can also save your mood and help you clear your mind to return back to your tasks refreshed and productive!

🙏 It's all about the effort you put, tiny or big, consistently day after day not only on your way to achieve your goals but as an act of self care to remind yourself that whatever happens you have your back and you prioritize some "you" time☺️.

This period is not normal but it's important to take the initiative to make the most out of it. As long as you're in charge, everything will be alright in the end💪😉💥.

Thanks again for visiting my blog. I hope this article has been useful for you and remind you that we are all together in this. Feel free to reach out through social media and ask/discuss/suggest another topic you'd like to see me covering. Stay safe, think positive and take care!

Yours,

Irina

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