Finding Your Zen
On Saturday, after a long day of classes and lectures, I was craving a yoga class. I was in the neighborhood, I got out of my last session early, an decided to go for it.
(Sadly, Ryan missed class that day)
It had been a few weeks, and every time I take a chance to practice, I’m thankful that I did.
My mat doesn’t really feel like it used to. It used to feel warm and like it would mold to my hands in down dog…. like we kinda belonged together in a true love yoga mat kinda way. Now my mat is cold and hardened from slumber parties in my car’s trunk, “just in case” I’d have the random chance to take a class.
One of the lectures that stuck out the most to me on Saturday was about the connection between stress and obesity. I know that my eating and fitness habits help contribute to my health, but after learning a little bit more about how stress can wreck havoc on your body, I thought it would be good for me to Zen out a little. My hips, heart and triceps thanked me 😉
Yoga Oasis is one of my favorite yoga studios in Tucson. They have a few locations, and I especially love going to Darren’s class (Tucson friends, they have a yoga hour class each day that’s only $4, too). I’m pretty sure the man is has rubber bands instead of bones 😉
Anyway, at YO, they always have a word of the day to focus on before the practice. Saturday’s word: “surrender”- a pretty good word to accompany the stress lecture that was still on my mind.
I like to think that I’m not as stressed out as I used to be. Before we had Liv, and especially before I met the Pilot, I was wound pretty tightly. I liked to have all of my ducks in a row, and the second a duck stepped out of line, it was panic city. Marrying a military man helped me to accept and eventually welcome the unknown, and now that we have a baby, I’ve learned that it’s better to not have a plan because things change all the time. I’ve found that it’s more fun this way and we’ll go with the flow as the day goes on. Instead of a daily to-do list, I’ll write a to-do list for the week. The most important things happen first, and some days are more productive than others.
That being said, I still tend to “what-if” and “what’s next” – I think it’s a part of my Type A personality that will be hard for me to shake. I’ll definitely have to get better at surrendering to the changes around me, while focusing, being present and remembering what’s important.
Here are the lecture notes the stress and obesity presentation. Fascinating stuff, and it was a pleasure to listen to Dr. Kravitz speak.
One of the things that stuck out in my mind:
Cortisol is often blamed for the harmful effects of stress, but it’s actually the cascade of events that occur from the release of cortisol. First, fatty acids are released into the blood (can lead to heart disease), fat is sent to the abdomen (!) and new fat can also be created. All from stress.
How to relax??
Some of my favorite ways to de-stress:
-If something is on my mind, I write it down. I have a little notebook that’s with me at all times, and if I remember that I need to do something, or want to write a note for later, I jot it down quickly. That way I don’t have to use brain space trying to remember it (in which case, it will disappear forever) 😉
-Go for a walk. I’m fortunate that my two favorite little ladies love to be outside and Liv loves the jogging stroller. Even if it’s a quick trip around the neighborhood, it’s a great opportunity to take some deep breaths and connect with nature, and enjoy time with Bell and Liv.
-Dance/Zumba/Sing/Act silly. It’s kind of hard to be stressed out when you’re signing “Itsy Bitsy Spider” in your best opera voice and the little one is cracking up. Even before she was here, a great Zumba class or chance to really MOVE made me forget about whatever I was stressed about.
-Drown out the negativity. When things are bothering you or you have a lot on your plate, make a conscious effort to surround yourself with positive people who support you.
-Yogaaaaaaa and/or running. There are significant (and different) health benefits from each of these, but to me, the mental benefits are immeasurable.
So tell me, friends: what’s your favorite way to relax and avoid stress? Any tips for dealing with higher levels of stress?
As always, I can’t wait to read your thoughts and stories.
xoxo
Gina
Something to do: HIIT challenge! 15-20 minutes (not including warmup and cool down) -your most CHALLENGING interval set. Try to do 30 seconds on, 30 seconds off the entire time.
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Great post! I love your honesty about needing to get to yoga more, but great on you for getting there Saturday! Sorry Ryan didn’t join you! Great information on how cortisol (stress) leads to weight gain! More people need to know this! Keep up the great posts!
PS: I have a military man too! Thank him for his service and thank you for the time you sacrifice from him while he is serving!
I’ve often wondered how much the stress in my life is contributing to my weight gain. I do work at a desk job, so I don’t get a lot of everyday activity except for the specific exercise times that I schedule for myself, but my habits haven’t really changed a ton in the past few years and I’ve gained weight anyway.
It’s unfortunate how many people I know who are struggling with severe stress right now. I’ve worked hard to overcome mine through the years and now I rely on meditation and regular ‘time outs’ in the form of walks/reading/movies to keep my mind clear. Stress is a killer (literally) and I feel like our country is getting more and more wrapped up in it!
Hmmmm, that’s really interesting. I am super Type A as well and it’s definitely hard to roll with the punches sometimes! But, I’m also a huge believer of “don’t stress yourself over something you can’t control.” What’s the point? 😀
I find yoga to be one of the best ways for me to relieve stress, I always feel so relaxed after a class. Also a good massage never hurts 🙂
This post comes at the perfect time, because since returning to school in August, I have been so stressed. I’ve been sick several times since starting school, and the combination of stress, colds, and training for a 50K (which includes a marathon as a training run) has not been good to my body. My 50K is this weekend, and I’m looking forward to letting go of one stress factor. I just need to find new ways to help manage the stressors in my life. I wonder if stress is why, despite all my running, the reason I haven’t lost any weight this fall.
I’ve had pretty high stress and anxiety levels for pretty much as long as I can remember. It’s always been difficult for me to get my mind to quieten down, because I always feel like there’s something that has to get done, or that I won’t have enough time todo everything I need to so I tend to get overwhelmed when there’s a lot on my plate because I don’t know what to tackle first in order to make the best use of my time. For a long time, the stress wreaked complete havoc on my body, and although it’s far from being gone, I’ve definitely gotten better at managing it. Some of my favorite de-stressers are going for a long walk, getting myself out of the house, talking with a close friend/family member, journaling, and practicing deep breathing exercises.
Zumba is a great stress reliever! Also I love to bake when I’m stressed…give me something good to focus on 🙂
Zumba is my number one stress reliever! Jamming to loud music, really moving, loosening up my body and grooving, and spending an hour laughing and smiling in a Zumba class totally helps me unwind!
Such an amazing post! Stress kills so much more than you’d expect. I have had a pretty stressfull life and unfortunately I’m paying for it now. I have so many health issues, it’s not even funny.
I try to breath in and out very deeply everyday for about 7 minutes and this really relaxes me!
It’s crazy how closely linked stress is to our health! I really need to remember that next time I get wound up about something that really, at the end of the day, is not that important. Good music that’s cranked up while I’m out for a jog is a great way to de-stress after a long day. I also go to a kundalini yoga class on Saturday mornings which is more meditation than exercise and it’s awesome for just letting things go.
I used to loathe yoga. For some reason, one teacher just made it “click” for me. It was the most unbelievable thing.
Great post! A lot of your tips are the same as mine, which I got from my doc. I was so stressed out that I became extremely anxious and mildly depressed … thank you cortisol.
Writing things down helps a lot. Also, addressing the issue of what is worrying me helps too – I’m sad because ___. It bothers me because ___. Then being realistic with the thought …. I will be sad for a few seconds and then move on, or something like that. It helped me realize that sometimes I worry about nothing or that I can actually fix what I’m worrying about!
And exercise! Yoga, walking the pup, running … anything that gets me active helps. Then following that up with a pedicure. So calming 🙂
Also, essential oils sometimes help me!
I love this post!! and I love how the word to focus on was “surrender”. I’ve been thinking about that word too, alot. I meditate to destress. I have 2 young kids and when things get hectic & loco, I will throw on the tv for the kiddos (don’t judge, haha), go to my room and take 15 minutes to mediate (usually on positive things, or on the future to really put my mind into perspective that being a SAHM of toddler/infant is only for a season). It really recharges me and gives me the mental power to take on 2 wild little boys for the day 🙂 Other destressers are writing, drawing/art, running, praying, or baking…cookies…then eating them….:/ Never tried yoga, though. I may have to look into it.
Hi I agree. Yoga is my absolute favorite for stress relief. It’s true, sometimes I run out of time for it but it should be something first on the list. Other than that, weight lifting and any cardio always makes me feel better.
P.S. What are you studying? Maybe a missed it in a previous post.
i was at a fitness conference this past weekend 🙂
Running is definitely my stress relief. I have such a hard time focusing in yoga. I try I really really try. and I also try and remember how zenned out I feel after a session. I am trying to build it in weekly to my active rest day but so far have only made it once!
For me dealing with stress has to do with how busy I am in life. Full time job, contract jobs and racing all the time/training and attempting to have some sort of social life. I find writing out schedules and to do lists makes me able to see how to manage everything in my life and make sense of what can seem like chaos.
Love this post… I love a long walk/hike with my dog, cooking, and just talking about my stress helps alleviate it!
I have a lot going on and tend to be a wee bit (ok a lot) stressed lately. I think, for me, the best thing is to just allow yourself the 10, 15, 30min – whatever is may be to give yourself a break. When the to-do list is overwhelming and you literally don’t have enough time, I often can be more productive with a quick break to rest, relax, enjoy a cup of coffee or a quick TV show on Netflix and ENJOY that time. It’s necessary for stress and then when you are done, you’re re-energized to tackle the to-do’s!
I’m definitely going to be using yoga as a stress reliever these days – I’ve got about 6 weeks of non-stop papers and seminar presentations. Yay grad school!
I always make sure I take time for myself each day – either with a workout, a book, blog reading, or a nice glass of wine and mindless tv. 😀 All effective!
For me, when stressed to the max I find that occupying my hands helps. Two of my favorite things: chopping veggies & cleaning. There’s always a never ending list of things I have to do around the house or the yard, so when I feel my stress levels rising I know that cleaning will 1) occupy my hands 2) shift my focus from the ‘issue’. If all else fails, I start cooking. Something about chopping veggies into uniform sizes soothes me. Also, trash TV helps. So does shopping ;0)
I’ve been reading more about the relationship between stress and an unhappy mindset and weight! I’m loving that we are finding more connections between the two and it definitely makes destressing even more important!
Stress is a huge issue for me! I feel like I am finding ways to cope more and more, but it is amazing how stress affects everything – relationships, weight, skin, mental clarity. It is comforting to know I’m not the only type-A personality trying to get and keep stress under control!
I’m very type A, but working out is how i destress!
LOVE this post! I was just thinking to myself today that I’ve become much more relaxed as a person since I got married (albeit only 3 months ago). My husband is in medical school so a lot of our plans as a couple are on the fly. Parita a couple of years ago would not be able to handle that, but now I see the beauty in it and am learning to emrace the ambiguity. And just like you, my type A personality is still there – I’m just finding different ways to deal with it. I do the notebook thing. I also give myself 10 minutes every night to just think and “be.” And I’m also finding that the Jillian Michaels podcasts I listen to on my drive home have a calming effect and put me in a better mood. I highly recommend them to anyone who has access! Thanks for keeping it real, Gina!
Great post! Interesting how our life paths, relationships, circumstances, etc. can all affect our outlooks and stress levels. I’m someone who really needs to plan “me” time; time where I can be alone and just do relaxing things! My favourite activities are curling up on the couch with a magazine, doing yoga/guided meditation or watching an upbeat movie (usually a chick flick!).
I’m in a pretty stressful place in my life — we’re in the busy season at work, my fiance is unemployed, money is tight and despite eating well and exercising regularly, I’m starting to gain weight again 🙁 With all that stuff going on at a higher level, even stuff like not being able to find a parking space near my apartment makes me freak out … it’s a pretty vicious cycle.
While I exercise and eat well, most of the recommendations I’ve seen for stress management are very reactive, or long-term (“work out after work” is a great stress-buster, but what about when I feel like I’m going to freak out at my desk at 1:30 pm?). Anyone have in-the-moment tips for stress management?
Hi Alexis! 🙂
I got this idea from my mom when she was working (VP for a big company)… If I’m feeling overly stressed at work, or a coworker has made me angry, I’ll go to the bathroom and just sit there for 5 or 10 minutes (not as gross as it sounds I promise) and take several deep breaths. It’s quiet and half the time I’m the only one in there. 🙂 That way you’re not taking away from work time; you’re just “using the bathroom.”
Hope that helps! 🙂
Katie
Thanks, Katie, that’s a good idea — just getting out of the situation, even if it’s just to the bathroom. Thanks again for your response! 😀
Sure thing! 🙂 I’m sorry to hear you’re in a stressful place. I hope it turns around for you guys real soon. 🙂
I find the saying, your too blessed to be stressed really powerful, it always makes me think of how lucky I am to have food, clothes, a home, loving people in my life and then whatever it was that was making me stressed seems so unimportant
I skipped yoga today 🙁 haha oops! Hoping to make it up with some yogadownload later tonight. Even 20 minutes can leave me feeling more zen-like 🙂
same here! i love yoga download 🙂
Walking is my number one way to de-stress. I go for several walks throughout the day and often meditate while doing so. 🙂
Also, every morning I drink a beet, carrot, and ginger juice. I read somewhere something in beets helps calm the nervous system, and I absolutely believe it! 🙂
Awesome post! I really like having lists and checking things off. As a university student and an editor on my campus paper, things can get overwhelming fast. Instead of zoning out and trying to relax with TV, I find it so much better if I go to the library, get a nice big chai tea, and actually get some of my work done. Procrastination in the form of “relaxing” does more harm than good in the end when I have an assignment due. That being said, I always add a workout and some “me” time to my daily schedule! Glad you and the ladies love your walks, I should try getting out more often!
Great post Gina! I’m currently battling a cold that was brought on by non-other than our friend stress. I love your tips to help combat! I had no idea that stress actually causes the release of fatty acids.
I too try to practice yoga and exercise to combat stress. I’m also trying to learn to do mini-meditation sessions and breathing exercises so I can combat stress at work.
My favorite way to de-stress is The Bar Method. I have become addicted to it and just walking into the studio after work, I feel all tension and stress leave my body. I love it.
Working out is definitely my de-stressor. I’ve been wanting to try yoga, but I need to find a place near me with reasonable prices!.
What a beautiful post, Gina! You got me thinking and I feel SO inspired all because of you
Taking a walk is always my go-to for relieving stress … it’s unbelievably therapeutic!
Have you ever been to Arizona Power Yoga? It’s on the opposite side of Tucson from The Ranch but it is my absolute favorita yoga studio I have ever been to, worth the drive across town!
i’ve been wanting to go forever, but the time commitment is too much with the 90 min class and travel time (it’s about 50 minutes from me)
I also am a big Yoga Oasis fan! I live super close to one of their locations, and try to take advantage of the inexpensive Yoga Hour classes a couple times each week. I notice such a difference in my stress level when I go consistently.
Yoga is definitely a big stress-reliever for me. I love going to a weekly class! It’s a key thing for me in taking care of myself.
Also, walking and running both are great for relieving stress.
Awesome awesome post!! I struggle with anxiety and this is such a great reminder that relaxing is key to health. Thanks for sharing the notes!
I’m going to my first ever yoga class tomorrow morning, I’m so excited!
Great post, Gina. 🙂
x
Hi Gina, I first wanted to let you know I love your blog. I have been reading for almost a year (found you when I googled “how to become a fitness instructor one day, and stuck around. Still haven’t gone after the whole fitness instructor thing yet 🙂 anyway I think you are awesome and learn a lot from you!
I agree with you on this one…I find a big stress reliever for me is movement. Walking, running, taking a class at the gym…..it helps me redirect my nervous/stressed out energy and I always feel better afterwards!!
Going for a run is usually my go-to stress release (today was actually a great example of that!) but sometimes, only ice cream and The Real Housewives will do ; )
I cope with/beat stress by making LISTS and exercising 5xs a week! Runs are the best to clear my mind
I’ve never tried yoga before. Maybe you good do a quick yoga 101 post?
Hahahaha I am totally trying the “singing in your best opera voice” next time I’m stressed!
Speaking of zen….Do you have a yoga flow that would be great for runners? I have a hip that has been bothering me and I know that yoga is the answer! It would be great to do a flow on you tube! Or any suggestions on poses would be great. Thank you!
A 30 minute walk is good enough for me. I went from 250 to 218 lbs. starting December last year. Do you think that’s a slow start for loosing weight?
I really need to get into yoga. I just had my 8am blood cortisol tested…It should be around 500-600. Mine was nearly 1300. Ya, trying to get into med-school is a wee bit stressful. Yoga, here I come!
This is such a great post! I think too many of us have issues with this! My yoga may is cold and hard at the moment too. It seems like being busy has become the norm, being relaxed woukd be a better norm!
Hi,
Thank you for this post, it helped me in great deal to relate to my problems with stress. I never thought after being busy whole day, one can find yoga to relax. I know I have heard people saying this and when I think I can do it I always fall back. But after reading your article, I think I really have to try once and Hey it’s not a big deal…
Thank you again and I will at least promise to try once.