20 July 2023
People are often surprised when I tell them that chronic stress might be the reason they are struggling to make progress. Stress can have a cascading effect, impacting various aspects of our lives. High stress levels can disrupt sleep, hinder recovery, influence eating habits, and ultimately affect overall performance.
To understand stress better, let's delve into the science behind it. Our body has a control center responsible for our stress response called the autonomic nervous system. This system consists of two branches: the sympathetic state (fight/flight) and the parasympathetic state (rest/digest). When we are relaxed, the parasympathetic state is active, and when we are stressed, the sympathetic state takes over. Both states are essential; they work synergistically to help us effectively deal with stressors and switch off when needed.
However, in today's society, most people spend more time in the sympathetic state due to various stressors. When we are chronically stressed, our body's ability to perform, recover, and grow is substantially diminished. This is because the stress response triggers the release of adrenaline and cortisol, two catabolic hormones that require a significant amount of energy.
Stress can be triggered at different levels, and in modern life, it can stem from seemingly trivial things like checking our phones, dealing with social media, or receiving an email or text message that causes distress. It is crucial, therefore, that we manage these stressors and equip ourselves with tools to respond and tackle them effectively.
If you feel overwhelmed by stressors, a helpful approach is to write them all down on a piece of paper. For example:
Next, consider what you can control to improve each stressor and reduce the high stress surrounding it. For instance:
Taking these steps can immediately reduce the amount of stress you experience. Remember, responding to stress is a skill that can be developed over time. Try to be rational with yourself and discuss your concerns with someone close to you, as they may offer solutions from a different perspective. While some stressors might be beyond our control, making a conscious effort to reduce them is crucial.
Another valuable tool is to be more present in the parasympathetic state. Engage in stress management techniques for every stressor you encounter:
Remember, even training is a stressor on the body. While some people might claim that they exercise to reduce stress, it's essential to recognize that intense training also requires adequate recovery in the parasympathetic state. So, managing your stress is crucial if you want to build strength and muscle effectively.
Is there a way to measure stress? Yes, there is. One metric is HRV (heart rate variability), which measures the variance in time between heartbeats. Higher HRV usually indicates better readiness and recovery, signifying that you are managing stress demands, including training, well. It gives insight into the health of your autonomic nervous system and your ability to cope with stress. Devices like Apple Watch, Oura Ring, or Whoop Band can measure HRV and provide valuable data.
However, it's important not to fall into "paralysis by analysis." While HRV can be a useful tool, it's equally essential to rely on your own biofeedback and understanding of your tolerances. Use the data to confirm decisions regarding your training intensity.
In conclusion, managing stress is paramount for making progress in various aspects of life. By employing stress management techniques and addressing stressors directly, you can enhance your performance, well-being, and overall quality of life. If you need further assistance or guidance, please feel free to reach out. Remember, taking care of your stress will lead to more significant gains in all aspects of your life.