How many of us have or are dealing with a situation causing us to feel overwhelmed? Whether trying to solve a hard problem at work or dealing with a difficult breakdown of understanding, we will have moments that will cause us to feel stressed! We know that stress is not good for us, and in our perfect world, along with world hunger, we would love not to have to deal with situations that cause us stress.

However, we have to accept it and deal with this troublesome emotion that can sometimes feel like the only thing occupied in our heads. Thankfully there are many methods to handle stress, and we would like to cover one of the healthy options in this article.

Exercise Has The Benefits To Relieve Stress!

Ah, so maybe some may drop off here, and that is fine. But moving your body can help distract you from the things in your life that may contribute to stress. Regular exercise takes your mind off stressful situations that can have a detrimental effect on your overall wellness. Plus, regular exercise has important benefits for your overall health, including:

• Increasing energy

• Lowering blood pressure

• Increased circulation throughout the body.

And in addition to these health benefits, exercise can release the right neurotransmitter. The one you will hear a lot in the feel-good sector is Endorphins. These neurotransmitters are responsible for making us feel good. The more our body releases, the better we feel. Endorphins can help minimize the adverse effects of stress by flooding our brains with the chemicals that make us feel good.

So as we exercise and feel good mentally, certain forms of exercise can help regulate breathing, heartbeat, and circulation, which can combat the adverse effects of too much stress. Exercise can reduce blood pressure and improve heart health, reducing physical stress over time.

Signs that your stress levels are too high 

Irritability

One of the first and most common indicators of high stress is irritability. When stress is high, the brain is more vulnerable to stimuli. Stress can make you easily angered or irritated with people you usually enjoy being around. If you notice that you have been easily irritated lately, you may be experiencing high-stress levels. 

Anxiety and Depression

When our brains are stressed, they are not as efficient at calming our worries as they usually are. Frequent feelings of anxiety and worry can be huge indicators that you are stressed. Stress is the leading cause of anxiety disorders and can even cause panic attacks if left unchecked by professional medical advice. If you feel like you are constantly worrying about the little things in your life, you may want to consider taking action to combat stress.

Depression includes:

• A lack of motivation.

• Intense feelings of sadness.

• A loss of interest in activities that used to bring you joy.

Rising stress levels in most individuals can easily trigger feelings of depression. Those experiencing high levels of stress may lose interest or motivation in the things they used to love doing. If you have recently experienced feelings of immense sadness or a lack of motivation, high stress could be the cause.

Fatigue

Stress is exhausting. Your brain and body are on constant defence when you are experiencing stress, so it makes sense that fatigue is a significant warning sign that you are way too stressed out. Feeling exhausted after a good night's sleep could be a warning sign of high stress. Stress could be the culprit if you have felt more tired than usual.

Other Signs

Other signs of stress include trouble sleeping, lack of motivation, or feelings of being overwhelmed. Stress can also cause other physical symptoms like nausea, headaches, chest pain, and even conditions like eczema and asthma. Muscle aches are also common with stress; some may even experience blurred vision or sore eyes. 

Exercises to Help Reduce Stress

Cardio

Cardio of any kind is a great way to get your heart pumping and your stress and anxiety to fall. Whether you like to go for a jog or take a brisk walk, getting outside or on the treadmill can greatly improve your mood. As your body works through an aerobic workout, blood flow increases, and feelings of depression and anxiety can decrease.

A short 10-minute jog may be all you need to start feeling better. Riding a bicycle or stationary bike can be a great way to get fresh air while improving your mood. Cardio machines like stair steppers, ellipticals, and rowing machines can also have the same effect on overall well-being.

Strength Training

Lifting weights and getting stronger is an excellent option for those looking to include a stress management plan in their workout. Weight training can help you target blood flow to specific muscle groups, increasing the number of feel-good neurotransmitters released.

Strength training does not have to include vigorous exercise to have huge benefits for stress relief. A short workout a few times a week can have immense benefits for stress reduction.

Yoga

Yoga, tai chi, or Pilates are all great ways to get moving while reducing feelings of stress and activating your body's natural relaxation response. Yoga promotes deep breathing and can help you relax while you stretch.

Yoga uses meditation and stretching to calm your body and mind. This can reduce stress hormones in your body while promoting stress relief. Yoga can lower your blood pressure and heart rate, which can help your body cope with stress. Yoga can increase your well-being, making you more resilient to the negative symptoms of stress.

Swimming

Swimming is a great way to ease stress through exercise. Swimming is a full-body workout that can improve cardiovascular health and overall strength. Getting in the pool can be relaxing and a great way to distract you from the stressful parts of your day.

You can swim laps or do aerobic exercises in the pool to burn excess energy and release endorphins. An added benefit of swimming is that it is a low impact on your bones, joints, and muscle groups, meaning you are less likely to sustain an injury.

Dancing

Dancing is fun and a great way to exercise and manage stress. Moving through dance is a great way to increase blood flow and improve cardiovascular health while releasing tons of those feel-good hormones. The joy of dancing can also have positive effects on your mental health.

Whether you dance on your own when no one is watching or join an organized dance program like Zumba, dancing is a great way to fight stress through exercise. 

If you have any further doubts or questions regarding this subject or another treatment, contact one of our experienced Acupuncturists or Registered Massage Therapists here at West End Wellness Clinic. You can either give us a call or make an appointment.

Disclaimer: Please remember this article is for informational purposes only and should not replace professional medical advice. Please consult a healthcare provider or someone with the correct qualifications before starting any new exercise or treatment program.