Why Should We Actively Manage Stress?
Stress is inevitable and is even necessary for growth (both physically and mentally).
But how we manage that stress significantly impacts our long-term physical health, mental clarity, and overall quality of life. While short-term stress can motivate action, chronic stress takes a toll on the body, leading to fatigue, burnout, and long-term health complications.
By intentionally managing stress we supercharge the body’s ability to progress.
When We Manage Stress Effectively
- Improved Recovers and Performance: Lower stress levels allow the body to recover more effectively from training, injuries, or illnesses, leading to enhanced physical performance and resilience.
- Improved Health Outcomes: Lower stress levels reduce the risk of chronic diseases like heart disease, high blood pressure, and diabetes.
- Better Sleep Quality: Reduced stress supports deeper, more restorative sleep (even if you’re not getting more sleep).
- Enhanced Mental Clarity: With less mental clutter, decision-making and focus improve.
- Stronger Emotional Balance: Managing stress helps you respond rather than react to life events.
When We Don't Manage Stress
- Compromised Health: Chronic stress can weaken the immune system and exacerbate physical ailments.
- Physical Capacity Diminishes: Too much stress that we’re unable to recover from can result in stalled or regressing performance in training.
- Mental Fog: Stress hampers focus and productivity, making even simple tasks feel overwhelming.
- Emotional Strain: Unmanaged stress often leads to irritability, anxiety, or even depression.
Ways to Optimize Stress Management
- Daily Breathing Practices Dedicate 5 minutes to slow, deep breathing. Techniques like box breathing (inhaling, holding, exhaling, and pausing for an equal count) can reset your nervous system.
- Move Regularly Consistent physical activity throughout the week and each day, even a quick walk, can lower cortisol levels and boost endorphins, helping you handle stress more effectively.
- Recovery From Training Adequately
- Prioritize Sleep Quality sleep enhances your body’s natural ability to recover from stress. Pair your stress habit with consistent bedtime routines.
- Create a Stress Outlet Identify activities that help you decompress, such as journaling, painting, or spending time in nature.
- Set Boundaries Protect your energy by saying no when needed and allocating time for yourself.
- Listen to the Body
The body requires recovery is we want to lock in gains from training. Without adequate recovery (i.e., stress management) between training then progress will slow and even potentially stall at some point.
No one knows your body like you do. If you feel like stress is high then adjust things how you deem appropriate. There is no one size fits all approach.
Common Challenges & Solutions
Challenge 1: "I don't have time."
- Solution: Start with micro-moments of mindfulness, such as deep breaths between meetings or before meals.
Challenge 2: "I don’t know where to start."
- Solution: Begin with one small habit, like a 5-minute breathing exercise, and expand as you feel ready.
Challenge 3: "Stress feels unavoidable."
- Solution: While stressors may remain, shifting your response (e.g., reframing challenges as opportunities) can drastically change their impact on you.