💥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💪😉💥.
