You have a big deadline at work coming up, the house is a mess and you haven’t gotten enough sleep. It’s no surprise you’re stressed out — and you’re not alone. Seventy percent of American adults say they experience stress or anxiety daily, and most say it negatively interferes with their life, according to the Anxiety and Depression Association of America.
While it’s nearly impossible to eliminate stress altogether, you can learn healthy coping mechanisms that can serve you throughout your lifespan. For example, some people find comfort in venting to friends and family, sleeping, watching TV and exercising — or some combination of these activities.
Just what the doctor ordered
So what’s the best way to burn off steam? While truly a matter of preference, the scientific community has weighed in with their recommendations. Exercise is perhaps the most recommended by health care professionals — and it’s easy to see why. The physical benefits of exercise—improving fitness and fighting and even reversing disease—have long been established. Consequently, doctors have always encouraged people to stay physically active.
But there’s more to movement than the face value. Exercise is also a boon to mental fitness, and it can reduce stress at the same time. Studies show that it’s effective in reducing fatigue, improving alertness and concentration, and even promotes cognitive function. This can be especially helpful on days you feel physically drained and/or mentally distracted.
Feeling good
The bran, with its complex network of nerves connections, is the central hub for stress modulation. That means when your brain is flooded with stress hormones, the rest of the body is along for the ride. On the other hand, when you feel grounded in your body, the brain gets a boost, too.
You can thank science for this. Exercise and other physical activity produce endorphins—feel-good chemicals in the brain that act as natural painkillers—and also promote restful sleep, which in turn reduces stress. Think of it like a feedback loop —the body responds to what’s going on in the brain and vice versa. Modalities like meditation, acupuncture, massage therapy, and breath work can produce the same results.
The bottom line? Controlling what you can can go a long way in helping you manage stress and its effects on the mind and body. Even a 5-minute workout can help in this way, so don’t overthink it. When in doubt, get moving. Your body and brain will thank you, especially when you’re feeling maxed out.