The answer is because we are under too much stress, and stress leads to depression. Depression leads to comfort eating, laziness, and an unhealthy lifestyle.The following facts and stress hacks will help you to combat this problem.
You can also join the FF30X program to get additional advice and support. Together it is possible to beat stress.
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The Simple Truth About Stress
The body’s response to stress is to pump you full of cortisol, shut down non-essential procedures, and get you ready to fight or run away. In short, to do what you need to in order to stay alive.
However, in the modern world, stress comes in many forms. Even a meeting with your boss can trigger this stress response, and that’s the problem.
That’s why you need these stress hacks.
You are under stress all the time. Too much stress will make you feel overwhelmed, and this is when you’ll start to forget your healthy eating strategy and fitness regime.
The result is likely to be weight gain. But, high levels of stress can also lead to other issues:
- High blood pressure
- Heart disease
- Diabetes
- Reduced Sex Drive
- Headaches – often caused by your muscles being tense all the time.
- Hyperventilation
- Stomach Ulcers & Other Issues
Stress may have the ability to save your life, but too much is seriously bad for your health.
Relieving Stress Through Fitness
Fortunately, it is fairly easy to take control and reduce your stress with some simple stress hacks.
Exercise is an excellent way of improving your cardiovascular health, muscle strength, and of course, burning fat to lose weight.
But exercise also helps you to relieve your stress. The great thing is that it can be any exercise!
Exercise Releases Endorphins
When you undertake any physical activity, your body will produce more endorphins. These are the chemicals that make you feel good and the reason why you feel so positive after exercise.
If you feel good, you’re not likely to be stressed anymore, so even a quick workout can help.
Exercise Builds Confidence
Exercise helps you to shed weight and feel more confident in your body as well as with dealing with difficult situations. You’ll trust your judgment more, and be better able to handle stressful situations, which will reduce your overall stress levels.
Exercise Removes Tension
As soon as you focus on exercising, you’ll forget about the stress of your other situations. Your mind will be clearer, and your tension levels will decrease.
You’ll find that it’s much easier to focus on what’s important and forget about the stress.
10 Simple But Effective Stress Hacks
The following 10 hacks can take as little as 5 minutes, but they will help you to release your stress and improve your life quality and health.
Stress Hack #1 – In the Moment Meditation
Meditation can come in many different forms, but all methods should have the same effect. The aim is to remove yourself mentally from your stress, take control of your thoughts, and see the bigger picture.
Meditation will help you to acknowledge how inconsequential the stressful moment really is.
The best way to start meditating is simply to sit in a quiet space and focus on just one thing. The process can be as simple as thinking about your breathing and nothing else.
Stress Hack #2 – Listen to Music
Music with a high tempo will make you exercise harder. Equally, calmer music will help you to unwind and relax.
In fact, any music, as long as you enjoy it, will release your stress. It works by relaxing your muscles and releases endorphins in the same way exercise makes you feel more positive about the world around you.
Stress Hack #3 – Go to Bed Earlier
It is essential not to underestimate the power of sleep. Adults need between 6 and 8 hours of sleep every night.
While you sleep, your hormone levels return to normal, helping your body to stay healthy.
Cortisol (the stress hormone) is one of the hormone levels that drop overnight. It can also stabilize your leptin and ghrelin, helping you to feel fuller and reduce hunger cravings. Sleep is good for weight loss, stress management, and maintaining overall fitness.
Stress Hack #4 – Recognize the Signs
When you’re stressed your shoulders tense. In fact, most of your muscles start to tense. Your heart will also start to beat faster, and you make sweat more. You’ll also begin to feel anxious.
Being able to recognize the signs of stress means that you can take evasive steps straight away.
If possible, you should remove yourself from the situation. If not, you can implement these stress hacks to reduce the negative effects on your body.
Stress Hack #5 – Focus on Something Nearby
As your stress levels rise, it can be hard to get out of the situation you’re in and react normally.
Stress has the power to block your normal reactions, which can lead to some awkward situations.
However, if you merge stress hacks 4 and 5, you’ll be able to recognize the symptoms and focus on something else before your stress levels get too high.
Stress Hack #6 – Socialize with a Friend
Creating a circle of friends and meeting with them regularly will allow you to escape from stressful situations and blow off excess steam.
Talking to a friend will help your body to reduce your stress levels and help you to feel more capable. It’s surprising how helpful support can be in every area of life.
One of the best long term stress hacks is being part of a community. Having a strong network is beneficial for multiple reasons. Many times a single text can set the tone for the entire day.
Stress Hack #7 – Take A Walk
Exercise reduces stress by releasing endorphins and changing your focus. But you don’t need to do 20 laps on the track or hit the weights. Something as simple as going for a walk can be a great starting point.
As with all these stress hacks, your attention will be removed from the point of stress. You’ll be able to see the bigger picture and unwind before dealing with the issue.
Stress Hack #8 – Write in a Journal
It can sometimes be difficult to identify exactly what makes you stressed; you simply know you are. A great way to combat this is to create a daily journal.
In it, you’ll need to write about how you’re feeling and specific incidents that happen; you can keep it private!
When you look back, you’ll be able to see what triggers the most stressful response in you. Then you may be able to work out how to avoid the specific situation.
Stress Hack #9 – Visualize
You can visualize your future to help you achieve any goal. But visualization is also a great way to deal with stress.
By visualizing yourself as the person you want to be, someone who deals with stress adequately and avoids unnecessary stressful situations, your subconscious will move you in the right direction to become that person.
You can also visualize yourself resolving a specific situation. This will remove the stress and help you feel more confident that you can deal with the issue and even help you to find an alternative solution to an issue.
Stress Hack #10 – Stretch & Shake
When you’re stressed, your muscles tense. One of the most simple stress hacks is to shake your body and perform some simple stretches every morning.
Warming up your body will relax your muscles, removing the stress from your body, and helping you deal with additional stress throughout the day.
Of course, it can also help you to prepare for exercise, which can help you to eat healthier and lose weight. The better you feel about yourself, the easier you’ll find it to deal with stress.
Support is Available
Reducing your stress levels requires you to make a few lifestyle changes. If you combine this with healthy eating and exercise, you’ll quickly become a new man.
To help you make this transformation, you need the support and advice offered by The Fit Father Project. Join the FF30X today and chat with others who have dealt with their stress and became the man they wanted to be.
If you're already part of the community and you plan to finish all phases of FF30X, you may want to consider joining FF4L. You'll not only save money in the long run, but you'll gain access to our entire program library.
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