As a health and wellness coach, I’m privileged to work with clients from all walks of life. Over the years, I’ve noticed that many of my clients are juggling multiple responsibilities, from demanding careers to raising families, and can often experience feeling utterly overwhelmed.
I’m not talking about just being a bit stressed because a bit of stress can be beneficial for improved performance in the short term I believe
I want to delve into something I know a fair bit about and that’s chronic stress. This is something I see in a lot of my clients. I talk about it with other business owners and I recognise it in myself.
Understanding Chronic Stress Symptoms
Chronic stress is a state of prolonged emotional or physical strain. It can be caused by a variety of factors, such as work pressures, financial concerns, partner and family problems, or even just the general grind of life.
When we’re stressed, our bodies release hormones like cortisol, which can have a negative impact on our physical and mental health. Over time, chronic stress can lead to a variety of health challenges, including heart disease, high blood pressure, and depression.
Physical Symptoms
- Muscle tension and aches
- Fatigue and low energy levels
- Sleep disturbances
- Digestive issues
- Weakened immune system
- Increased heart rate and blood pressure
Psychological Symptoms
- Anxiety and irritability
- Difficulty concentrating and “brain fog”
- Feelings of being overwhelmed and hopelessness
- Changes in appetite
- Low motivation and decreased enjoyment of activities
Behavioural Symptoms
- Social withdrawal
- Procrastination
- Increased use of substances (tea, coffee, alcohol, drugs etc.)
- Changes in exercise habits
Types of Stress
- Short-Term (Acute) Stress: Brief periods that can enhance immune function and focus if exposed to in a controlled way.
- Medium-Term Stress: Ranges from days to weeks; for example stress brought on by household bills and everyday work stress. Managing this effectively involves increasing one’s stress threshold.
- Long-Term (Chronic) Stress: Prolonged stress that can negatively impact health, leading to issues like heart disease, digestive issues and mental health challenges.
If you’re experiencing any of these symptoms, then it’s important to take steps to manage your stress levels. If ignored chronic stress can take a serious toll on your physical and mental health.
The Consequence of Chronic Stress on Fitness Goals
As a fitness professional and as a human being, I’ve experienced firsthand how chronic stress can sabotage fitness goals as well as life goals. When we’re stressed, our bodies produce cortisol, which in large quantities can break down muscle tissue and make it more difficult to exercise and lose weight. Stress can also lead to a loss of motivation and increased risk of injury.
The Effects of Chronic Stress on Fitness
- Hormonal disruptions
- Reduced recovery and increased risk of injury
- Decreased motivation and adherence to fitness routines
- Impaired performance and plateaued progress
- Negative impact on mental focus and mind-muscle connection
If you’re struggling to achieve your fitness goals, it might be worth examining whether chronic stress might be a contributing factor.
Strategies to Manage Chronic Stress
The good news is that there are a number of things you can do to manage stress and improve your overall well-being through the medium of fitness. Here are a few strategies that may help:
- Mindful Movement:
- Yoga and Pilates
- Tai Chi and Qigong
- Walking or hiking in the countryside or local parks.
- The importance of breathing during exercise.
- Breathing Exercises:
- Physiological Sigh: Pioneered by Dr. Andrew Hubberman (see the video above), this technique involves two consecutive inhales through the nose, followed by a prolonged exhale through the mouth. The first inhale fills the lungs, and the second inhale maximises lung expansion, allowing more oxygen to enter and more carbon dioxide to be expelled during the exhale.
- The Wim Hof method: a breathing technique developed by Wim Hof, inspired by ancient Tibetan Tummo breathing practices. It combines controlled breathing, cold exposure, and meditation to enhance resilience, reduce stress, and improve overall health.
- Strategic Exercise Planning:
- Incorporating rest and recovery days.
- Varying workout intensity and types.
- Avoiding overtraining and listening to the body.
- Using lower intensity workouts as recovery tools.
- Nutrition for Stress Management: (See out blog ‘Nutrition For Mental Health‘)
- Focus on whole, unprocessed foods.
- Limiting caffeine and alcohol intake.
- Prioritising hydration.
- Incorporating foods rich in magnesium and omega-3 fatty acids.
- Supplements:
- L-Theanine: An amino acid that encourages relaxation without causing drowsiness. Taking 100-200mg before sleeping can help manage stress and reduce anxiety.
- Ashwagandha: A herb known to lower cortisol levels associated with stress, helps in stress management and improves overall health.
- Sleep Hygiene: (See our blog ‘6 Tricks For Better Sleep‘)
- Establishing a consistent sleep schedule.
- Creating a relaxing bedtime routine.
- Optimising sleep environment.
- The effect of exercise on sleep.
- Incorporating Stress-Reducing Practices:
- Meditation and deep breathing exercises.
- Journaling and mindfulness techniques.
- Prioritising social connection and enjoyable activities.
- The importance of setting realistic goals.
- Working with a Professional:
- Encouraging clients to speak with their GP if needed.
- Encouraging clients to be honest with trainers about stress levels.
- The fitness professional’s role in creating a supportive environment.
Chronic stress is a common problem, but it doesn’t have to control your life. By implementing the fitness-focused strategies outlined in this blog post, you can take control of your stress and improve your overall well-being.
With a bit of patience and consistent, you’ll gradually feel beter equipped to manage stress over the long haul.
If you’re struggling with chronic stress, I encourage you to take action. Start by implementing some of the strategies outlined in this blog post. And if you’re looking for additional support, consider working with a fitness professional or other qualified professional.
Additional Resources
- NHS information on stress: NHSinform.scot
- Mental Health Foundation: mentalhealth.org.uk
I hope this blog post has been helpful.
Until next time, “Strength for Life”
Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your GP or other qualified professional before making any decisions about your health or fitness.
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
