What You Can Do about Stress

It may sound cliché, but know that it’s true when I say: Life is stressful! Work piles up, your kids demand more than you can handle, or you feel like you’re surrounded by chaos. Maybe you and your spouse are fighting more than usual and you can’t pinpoint why? Or you’re finding yourself in a permanent cloud of moodiness? When life seems to ask for more than we can handle, our bodies start to feel emotionally and physically tense. April is Stress Awareness Month, and in honor of that, we’re identifying the negative effects of stress on your health, and a few ways to help you tackle it! There are two main types of stress: Acute and chronic. As defined by Medline Plus, acute stress is a short-term reaction that can help you manage dangerous situations and also occurs when you are doing something new or exciting. Slamming on your breaks or skiing down a steep slope are situations where you might feel acute stress. Chronic stress lasts for a longer period of time, and is defined as any type of stress that goes on for weeks or months. Situations that can result in chronic stress are if you have money problems, an unhappy marriage, or constant trouble at work. Chronic stress could potentially lead to greater health issues. According to the Mayo Clinic, stress can negatively affect your body, mood, and behavior in many ways. When you suffer from chronic stress, your body experiences stress symptoms, even when you aren’t facing a stressful situation. According to Medline Plus, this puts you at risk for health problems such as high blood pressure, heart disease, diabetes, obesity, depression, anxiety, skin problems, and menstrual problems. Now, let’s get to the good stuff. There are so many things you can do to tackle stress. Exercise Regular physical activity pumps up your endorphins (your brain’s feel-good neurotransmitters). A quick run or fast-paced game of racquetball can help you forget your daily stressors while you concentrate on your body’s movements. Exercise can also help increase your self-confidence, relax you, and lower the symptoms associated with mild depression and anxiety. It can also improve your sleep, which is often disrupted by stress. Even just walking can help. Try this walking series with iFit Trainer Kristy Godso next time you’re stressed! Yoga Yoga is a mind-body practice that combines physical poses, controlled breathing, meditation, and relaxation. One of my personal favorite ways to destress, yoga leads to improved balance, flexibility, strength, and can also help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Ultimately, yoga can enhance your mood and overall sense of well-being. This yoga series with iFit Trainer Briohney Smith will help you smoothly move from one position to the next as you enjoy stunning ocean views in Thailand! Socializing Social support can increase our body’s levels of oxytocin, which helps decrease anxiety levels and stimulates our parasympathetic nervous system (it calms us down). Socializing with friends or family can help distract you from your stressors. If you confide in a loved one about your stressors, you’ll ultimately feel more confident in your ability to cope. Try reaching out to people in the iFit Community for support, too! Me time It is important to set aside time for your own hobbies and self-care. Even the simplest things such as listening to music, reading a book, or taking a bath can help you relax and destress. Don’t forget to put yourself and your needs first from time to time. Get a massage, go on a hike, or try something completely new! These distractions will help boost your mood and clear your mind. While there are many changes you can make that can help you cope with stress, don’t ever hesitate to call a health care professional if your symptoms persist or if you continue to feel overwhelmed. As you move forward, no matter what life throws at you, remember to listen to, love, and take care of your body and mind! Looking for more resources? Take a look at our choice of 5 Apps to Help You Unwind.

We all feel stressed from time to time. Work might pile up, the kids might test your patience, or you might have a big event coming up. Whatever the cause, stress changes the way we interact with the people around us. When you or your partner are feeling stressed, there might be tension between you or things might not be going as smoothly as they usually do. Working with your partner to plan a big event, especially during wedding season, can be particularly straining. If you’re planning your big day, a party for a friend, or organizing travel plans to see loved ones tie the knot...it can be overwhelming. You might not agree on everything, and that’s okay. The important thing is to compromise and know when to let things go. Regardless of what is making you feel overwhelmed, it is important to take a step back and remember the things that you value most—especially the people. We tapped into our own iFit team for some advice on what they do to destress with their S.O. When times get a little tough, here are some fun ways you can destress with your significant other! Talk it out & listen Having a conversation when things are getting tense is a great way to get back in sync. If you see signs of stress in your partner, just ask them what’s going on and listen. Licensed clinical social worker and author of “Every Day Love: The Delicate Art of Caring For Each Other,” Judy Ford says that listening is a crucial aspect of making our partner feel cared for. In return, when we are listened to, we also feel cared for. Ford also advises “comfort each other first, problem solve second,” so simply talking about your feelings and making sure both of you feel comforted is important before diving into possible solutions. Make time for intimacy Physical intimacy is so important in relationships, and not just because it’s an expression of love (and fun). Sex can help boost your mood as it stimulates certain parts of your brain that not only give you pleasure, but relax and destress you, as well. When we get busy or stressed, sex often gets put on the backburner. If busy schedules have put a damper on your time for physical intimacy, make time. Hang out in bed during the day, take a nap together, or take a bath together—you’ll both be thankful and feel more relaxed! Plan a date night Going out on a simple date can be a great way to reset. Something as easy as seeing a movie or grabbing a quick bite to eat outside of the house can help you both unwind and distract you from whatever is going on. As you plan out your week, make sure you make room for some quality time with your significant other. If you have kids, hire a nanny for a few hours on a Friday night, send them to a friend’s house, or you can have a late night, at-home date once they’re in bed. However you do it, it’s important to make time for you and your partner to just hang out. Forget your devices More than just a tool to keep ourselves in communication with the outside world, our phones can be a huge distraction. Even when work isn’t crazy, I often catch myself refreshing emails at 8 p.m. or scrolling through Instagram while my boyfriend and I are sitting on the couch. Going on a walk, cooking dinner, or watching a movie sans mobile devices can help you make sure the time you’re spending with your partner is quality time. Play outside Working eight hours a day, five days a week, indoors, under fluorescent lights, and staring at a computer is not necessarily the definition of a healthy lifestyle. For a lot of us, that’s our regular routine from Monday through Friday. I love my job...but sometimes my surroundings can make me feel cooped up and stressed. If you’re suffering from cabin fever, grab your significant other and go outside for a walk! Plan a weekend hike or a beach day. Being in nature improves your mental and physical health—so you’ll both feel better! Try something new Although tradition is great, maybe opt for something new instead of going for the usual date night spot or activity. Opening your mind to a new experience or place can be really exciting and help you avoid boredom. It also gives you and your partner a chance to find something new that you love (or something that you both hate, laugh about, and never do again). You can check your surrounding areas for what you can do, but some suggestions are rock climbing, axe throwing, or hitting a trampoline park. Exercise together Whether it’s going on a quick run, going to the gym together, or even taking the dogs out to the park for a game of frisbee, exercising together can be a great way for you and your partner to unwind. Focusing your mind on a physical activity will help you forget about the things that are stressing you out. Plus, when you exercise, your body releases endorphins and other feel-good neurotransmitters that will help you feel more relaxed and boost your mood! Think outside of the box No matter what you do to destress with your partner, the important thing is that you are doing it together. You don’t need a crazy date night, vacation, or life-changing meal to get back to a good place, because, ultimately, it’s about the love you have for each other and enjoying each other’s company. Bring up an old inside joke, put on a show you both love, or listen to some music and dance around. Just when you’re present mentally and enjoying each others’ company can make a world of difference.

World Mental Health Day is observed on October 10 each year. This globally recognized day is focused on raising awareness of mental health issues around the world and mobilizing efforts in support of mental health. Research shows that exercise may have a positive effect on your overall mental health. We all know the feeling of pride and accomplishment after completing a workout, but focusing specifically on your mental health is another way to improve your overall well-being. At iFit, we know that a strong mind is just as important as a strong body. That’s why we have introduced several series that are focused on mental health to help you strengthen your mind through motivational messages, meditation practices, and even a series focused on quality, restful sleep. Here are some of the wellness series available in the iFit Library: In this series, you’ll walk with sports psychologist and iFit Guide Dr. Jarrod Spencer. He’ll explain the mental health issues athletes often struggle with, like anxiety, depression, anger, confidence, vision, hurdles, and energy. He’ll provide you with tools to conquer these issues, along with stories of famous athletes, including Tiger Woods, Serena Williams, Stephen Curry, and Landon Donovan. Join this Series In this audio series, iFit Guide Kevin Courtney will guide you through basic practices of meditation that are intended to generate a calm and stable mind. As the series progresses, Kevin introduces more advanced techniques to enhance focus, cultivate awareness, and ultimately help you find your way to a bright, luminous mind. Join this Series This unique series with iFit Guide Jason Stephenson will help you slow down at the end of the day and peacefully transition to healing rest. He will help you overcome loud subconscious thoughts, calm your mind, and enter a deep state of tranquility. Join this Series iFit Guide Dr. Shauna Shapiro will lead you through six mindful walks, teaching you science-based practices of mindfulness and self-compassion. Her goal is to rewire your brain to bring about lasting change that can help transform your life. You'll learn specific practices to help you improve your sleep, increase your body positivity and self-esteem, and cultivate greater coping tools to manage your stress. Join this Series We hope you’ll join our iFit Guides for these unique, enlightening series, focused on your mental health and well-being.