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How movement can help you feel better

Ever feel like your brain’s stuck in overdrive? Stress can make us feel trapped in our own heads. But what if the key to relief isn’t thinking harder, it’s moving more?

Movement isn’t just about fitness; it’s a powerful tool to shift your mood and manage stress. Let’s explore how getting active can help you feel better, one step at a time.

Understanding the link between movement and stress

Physical activity reduces stress hormones like cortisol and adrenaline, while boosting endorphins—your body’s natural mood lifters . This combination helps you feel more relaxed and focused.

Regular movement also improves sleep, enhances self-esteem, and increases resilience . It’s not about intense workouts; even light activities like walking can make a difference .

Common Beliefs and Their Impact

Common Belief Impact on Life Impact on Work
“I don’t have time to exercise.” Neglecting self-care, increased stress Decreased productivity, burnout
“Exercise is too exhausting.” Avoidance of physical activity Lower energy levels, reduced focus
“I’m not athletic enough.” Lack of confidence, sedentary lifestyle Missed opportunities for team engagement
“Exercise won’t help my stress.” Continued stress, lack of coping strategies

Increased absenteeism, poor stress management

What Do I Do About It?

Setting the scene:

You don’t need special equipment or hours of free time. Start with 10-15 minutes of movement that you enjoy. This could be walking, dancing, stretching, or any activity that gets you moving.

Step by step guide:

1. Choose an activity you enjoy: Whether it’s dancing in your living room or a brisk walk, pick something fun.

2. Set a realistic goal: Aim for 10-15 minutes a day, and gradually increase as you feel comfortable.

3. Schedule it: Add your chosen activity to your daily routine to build consistency.

4. Track your progress: Keep a simple log of your activities and how you feel afterward.

5. Celebrate small wins: Acknowledge your efforts and improvements, no matter how minor they seem.

Reframing negative beliefs

Below is a table containing common stress-related beliefs and offers realistic counter-beliefs to help reframe your thinking with compassion and evidence.

Negative Belief Realistic Counter-Belief
“I don’t have time to exercise.”

“Short bursts of movement fit into my day.”
“Exercise is too exhausting.” “Movement can be energizing and refreshing.”
“I’m not athletic enough.” “Everyone starts somewhere; progress matters.”
“Exercise won’t help my stress.” ”Physical activity reduces stress hormones.”
“I can’t afford a gym membership.” “Many effective exercises are free and accessible.”

 

 

Grounding techniques and comforting activities

Below are grounding techniques and comforting activities you can try when you’re feeling overwhelmed or disconnected. Use these as go-to tools during stressful moments or as part of your daily routine to stay balanced and present.

Activity Description
Deep Breathing

Inhale deeply, hold, and exhale slowly.
Progressive Relaxation Tense and relax muscle groups sequentially.
Mindful Walking Focus on the sensation of each step.
Stretching Gentle stretches to release tension.
Dancing Move freely to your favorite music.

Consistency and patience

Building a habit takes time. Be patient with yourself and recognize that every step counts. Regular movement can lead to lasting improvements in stress management.

Combating stigma and misconception

  • Myth: Exercise requires a gym.
    Fact: Many effective activities can be done at home or outdoors.

  • Myth: Only intense workouts help.
    Fact: Even light activities like walking reduce stress.

  • Myth: I need a lot of time to exercise.
    Fact: Short, consistent sessions are beneficial.

Conclusion

Incorporating movement into your daily routine is a powerful way to manage stress. It’s not about intensity or duration but consistency and enjoyment. Find activities that you love, and let movement be your ally in achieving better mental well-being.

Call to Action

Start today. Choose an activity you enjoy and dedicate a few minutes to it. Your mind and body will thank you.

References