Exercise for Stress Relief
STRESS. We all feel it. Some of us process it well; some of us find it harder to deal with it. It's real, and it can be debilitating at times. Whether it's work, school, family or just general life, stress can take its toll on our minds and our bodies.
Every day we are bombarded with messages about self-care, and ways to relieve or eliminate stress: get a massage, practice meditation, eat a specific diet, take this medicine or this supplement. While all of these things can be helpful, time, money, and other factors often make them unattainable. My favorite form of stress relief is something we all can do: exercise.
When it comes to exercise and our mental health, the research is pretty clear: it’s beneficial! In the long term, those who work out regularly tend to experience lower levels of depression and anxiety. In the short term, even just a little bit of activity can elevate our mood and calm our nervous systems quickly. Medical and mental health professionals often prescribe exercise for patients, and studies show it can be just as effective instead of, or in addition to, other types of treatments.
Exercise decreases levels of the body's stress hormones, such as adrenaline and cortisol, while also stimulating the production of endorphins, often known as our "happy" hormones. Endorphins not only elevate our moods, they act as natural painkillers by reducing our perception of pain. Physical activity also raises serotonin levels (our feel-good neurotransmitters), which increases positive emotions while decreasing negative emotions, and helping us process negative emotions better.
The science is there, but like so many things, we know why we should do it, but not always how to get it done. Finding time to fit in a full workout can be overwhelming, and gym memberships and classes can get expensive. When you’re exhausted, you’d rather sit on the couch, not break a sweat.
But here’s a few things to remember…
1. You don’t need much! Short workouts can be just as effective for stress relief (and overall health) as longer ones. Even just a quick 5 or 10 minutes of activity can produce short- and long-term benefits.
2. No gym (or payment) required! One of the best things about exercise is that there are so many ways to work out for free! Get outside and walk, run or hike. Do some quick squats, planks and pushups in your living room. Or utilize the many free exercise resources online. Check out my fitness You Tube Channel, BodyFit by Amy, for hundreds of free, full length workouts of all types and lengths.
3. Getting moving gives you energy! Trust me, I know how hard it is when the alarm goes off early in the morning, or when you are exhausted after a long day of work, or any other time that you feel tired and run down. But I also know from research, and anecdotally with myself and many years of working with clients, you gain energy from exercise. A study by the Phycological Bulletin analyzed over 70 different studies involving over 6800 participants and over 90 % reported improved fatigue and increased energy, both immediately, and over time. Give yourself 5 minutes of movement, and you’ll probably feel energized enough to do more!
These are simple steps with big benefits for both your physical and mental health. Move more, stress less!
Pass It On
If you know of a nursing student or faculty member who could benefit from these self-care and resiliency building tips, please forward this on to them so they can sign up here for the free Mindful and Resilient Nurse monthly tip.
Want to Learn More?
If you found this tip valuable and are looking for further options to build your resilience, or that of your nursing students, please consider our Mindful and Resilient Nurse Program. Feel free to contact us to discuss how this program can be seamlessly weaved into your curriculum or simply be another resource you provide to your stressed-out students.