With the holiday season upon us, it is easy to feel overwhelmed. There are special meals to prepare, gifts to buy and in-laws to deal with. Your normal stress levels can sky rocket. Consider exercise as a natural stress buster.
Stress-busting Benefits
Physical activity, such as a rousing game of squash or an intense run, stimulates your brain to increase production of endorphins. Endorphins are neurotransmitters that act as a natural narcotic. Neurotransmitters are chemicals which act as messengers carrying information from our brains to other parts of our bodies. They relay messages between nerve cells called neurons. The anterior portion of the pituitary gland secretes endorphins, which inhibit the perception of painful stimuli. Endorphins have a similar pain relieving effect as morphine. (2) Virtually any type of physical exercise will stimulate increased production of endorphins and help manage stress.
A fast-paced game of tennis or several laps in the pool is meditation in motion. Physical activity redirects your focus from the day’s irritations and stressors to your body’s movement. Exercise reduces the elevated levels of the stress hormones, cortisol and adrenaline. The resulting energy and optimism can help you feel calm and cope with stress.
Regular aerobic exercise successfully improves mood and sleep while boosting self-confidence. Mental stress can produce physical symptoms, such as tense muscles in the jaw, diarrhea, a pounding pulse or chest tightness. These symptoms trigger additional mental stress. During the stress response, mind and body intensify each other’s distress symptoms. Exercise halts this vicious cycle. (1)
Autoregulation Exercises
Breathing exercises, mental exercises and progressive muscular relaxation are three types of autoregulation exercises. These exercises are techniques designed to replace the spiral of stress with a cycle of repose.
Deep breathing exercises begin with inhaling slowly and deeply. Push your stomach out. This puts your diaphragm to maximum use. Hold your breath briefly. Exhale slowly and think relax. Repeat this exercise five or 10 times and concentrate on breathing slowly and deeply.
Meditation, which is a prime example of a mental exercise, can reverse the physiological signs of stress. While stress speeds up your heart rate and raises your blood pressure, meditation slows heart rate, lowers blood pressure and reduces blood adrenaline levels.
Begin by choosing a time and place that is free of distractions. Assume a comfortable position. Breathe slowly and deeply, while focusing on your rhythmic breathing. Close your eyes. Allow your mind to go blank, blocking out worries and thoughts.
Concentrate on a simple word, syllable or mantra. Repeat it over and over in a rhythmic and chant like fashion. The act of repetition counts, not the content of the word, syllable or mantra.
Progressive muscular relaxation takes some time to master. This technique focuses sequentially on the major muscle groups. Choose a quiet, secluded place. Sit comfortably or stretch out on a firm mattress or mat. You will tense your muscles, hold the contraction for 20 seconds and then relax slowly. Start with your forehead and progress to your feet, including your face, back, chest and legs. Avoid progressive muscular relaxation if you suffer from muscle spasms. (3)
Physical Exercise
Regular physical exercise is one of the best ways to manage stress. The most important thing is to choose an activity that you enjoy. Walking, jogging, tai chi, gardening and dancing are a few examples of physical exercise.
Begin a new exercise program by consulting your health care provider, especially if you have a medical condition. Start slowly at 20 to 30 minutes of exercise three to four days a week. Increase your fitness level gradually and aim for at least two hours and 30 minutes a week of moderate aerobic activity.
This includes activities such as swimming or brisk walking. Or, aim for one hour and 15 minutes a week of vigorous aerobic activity such as running. This level of physical activity should be spread throughout the week, with strength training exercises at least twice a week. (1)
Sources:
(1) Mayo Clinic: Exercise and Stress: Get Moving to Combat Stress, Nov. 13, 2011
http://www.mayoclinic.com/health/exercise-and-stress/SR00036
(2) The Free Dictionary by Farlex: Endorphins, Nov. 13, 2011
http://www.thefreedictionary.com/endorphin
(3) Harvard Health Publications: Exercising to Relax, Nov. 13, 2011
http://www.health.harvard.edu/newsletters/Harvard_Mens_Health_Watch/2011...
Reviewed November 14, 2011
by Michele Blacksberg RN
Edited by Jody Smith