Education & Awareness

Stress Less with Exercise

How do you manage daily stress?

What is your favorite stress relief technique?

What can you do to improve your mood?


There is a stress management secret that only takes 30 minutes out of your 24 hours a day.


What is stress?

Stress is the body’s physical or emotional response to a challenge, pressure, or demand.  Stressful life events or situations are part of life.  Stress can be positive when you need to complete homework, meet a deadline for work or to help you avoid danger.


Sometimes stress can be negative. 


Acute stress is the immediate response to a challenging or new situation, it is short term and experienced in day-to-day life.  Episodic acute stress is frequent episodes of acute stress which can make life seem chaotic going from one stressful experience to the next crisis.


Chronic stress is experiencing high levels of stress for a long period of time.  Chronic stress can come from childhood trauma, traumatic experiences, a toxic relationship, or an extremely demanding job.


Emotional and Cognitive Symptoms of Stress:

  • Overwhelmed, anxious, afraid
  • Angry, irritable, frustrated, moody
  • Sad, depressed, lonely, worthless, low self esteem
  • Racing thoughts, excessive worry
  • Inability to focus, forgetfulness, disorganization


Physical Symptoms of Stress:

  • Headaches, muscle aches, tense muscles, body ache
  • Digestive problems: diarrhea, constipation, bloating
  • Indigestion, nausea
  • Frequent colds or infections
  • Insomnia or waking up frequently, over sleeping
  • Rapid heartbeat, heart palpitations, chest pain
  • Sweating, shallow breathing
  • Low energy, tiredness


Stress can impact us in various ways.  It can feel overwhelming at times, but we can definitely combat our stress.


Combat your stress with exercise!


Any form of exercise is good for your body and mind. 


Benefits of Exercise:

  • Reduces levels of the body’s stress hormones adrenaline and cortisol
  • Physical activity increases the brain’s production of “feel good” neurotransmitters called endorphins that are the body’s natural pain killers and mood elevators
  • Reduces anxiety and depression
  • Improves cognitive function
  • Promotes positive changes in mental health and the ability to cope with stressful situations
  • Strengthens immune system
  • Improves sleep
  • Boosts energy
  • Improves self-esteem and self-image
  • Physical activity improves physical health and cardiovascular health
  • Lowers blood pressure and improves blood circulation


All it takes is 30 minutes a day, to help improve your physical and mental health.  Anything from walking, dancing, yoga, running, basketball, soccer, baseball, hiking, weightlifting can help improve your mood.  Pick multiple things that work for you and incorporate them into your daily routine. 


When you feel super tired and drained push you yourself even harder.  It will be worth it!  You got this!


If you would like more information, please contact our office at: (915) 209-1234 .

Angela Barraza, MEd., LPC
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