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As All-Tru’s dietitian advisor, I constantly emphasize the importance of stress reduction and management. It may cause some of you to wonder why I focus so much on this topic, when it may seem more practical for me to just focus on what to eat, how to eat, when to eat, etc. After all, isn’t that all dietitians do? ;)
Contrary to popular opinion, dietitians do so much more than provide meal plans... I sift through research articles daily, analyze blood work and functional tests, assess signs and symptoms of clients for risk of RED-S, help coaches make sure their clients are truly optimizing their performance, and more. With all of the work I have done over the last decade, I have found that the inability to manage stress, or the constant exposure to stress is often the main barrier for clients to truly see positive changes in their health.
Think about it - if your stress is high, you’re not going to be prioritizing grocery shopping... You’re more likely to stop by the closest fast food joint for a quick bite, more often than prioritizing protein/fiber, leading to an imbalance in diet long term. When you’re running around from job to job, struggling to pay bills, or perhaps struggling to get your kids to the next event, there’s no time for you to make it to the gym, let alone sleep, or self-care time.
Rather than fall victim to thinking that all hope is lost if you’re in this situation, I help coaches and clients understand that many of these barriers can be reduced, or problem solved to an extent, with effective stress management techniques. I focus on helping clients learn how their individual struggles around stress are preventing effective health behavior change, and in doing so, the majority of clients I have worked with, coaches and athletes alike, have found they are able to be more consistent, more present, more capable in working actively towards their health and fitness goals while managing their busy schedules and priorities.
Now, I need you to also know, that stress reduction is not only helpful in health behavior change, but it is also effective in reducing so many physical health markers/risks - heart disease, hypertension, digestive problems, insomnia, blood sugar control, and mental health disorders like anxiety and depression, to name a few.
For fitness enthusiasts, stress can impede physical performance and recovery, making it harder to achieve fitness or body composition goals. By this point, I hope you can see that beyond physical health, stress impacts our mental clarity and emotional stability, leading to burnout and decreased productivity. Reducing stress is so important for maintaining overall well-being, enhancing quality of life, and achieving long-term goals! Stress management and reduction strategies will not only help you change your day-to-day behaviors/mindset but will also positively impact your actual health and performance!
So with that, let’s dive into 5 effective strategies for reducing stress for the busybody, so that you can actually sustainably adhere to your coaches’ advice around fitness and nutrition.
1. Time Blocking: Organize Your Day
Time blocking is a powerful strategy that involves dividing your day into specific blocks of time dedicated to particular tasks or activities. This method helps in organizing your day more efficiently and reduces the stress of multitasking. There are apps that help you do this now, but sometimes, I find it helpful to put pen and paper to use to help me declutter my busy schedule. If you need help getting started, ask your All-Tru coach for a handout that will help you get started with this!
Why it Matters:
Enhances Focus: By dedicating specific times to tasks, you can focus entirely on one activity at a time, reducing distractions and improving productivity.
Reduces Overwhelm: Breaking down your day into manageable chunks makes large tasks seem less daunting and more achievable.
Improves Time Management: Time blocking helps you allocate time wisely, ensuring yo u have enough time for both work and personal activities.
Tip: Use a planner or digital calendar to block out time for work tasks, exercise, meals, and relaxation. Stick to your schedule as closely as possible to maintain consistency.
2. Asking for Help: Delegate and Collaborate
Many busy individuals feel the need to handle everything themselves, leading to unnecessary stress and burnout. Learning to ask for help and delegate tasks is crucial for effective stress management. I’ve been there too! But there’s no need to be the superhero, and it may add to your ego… but if you don’t slow down, I promise your body will force you to slow down sooner or later, be it through illness, injury, mental illness, or more! Try to think about strategies to ask for help where you can - utilizing your kids, your spouse, your roommates, and your friends/family - think about the people around you, and how they may help you even if it’s for 5 minutes to start at a time.
Why it Matters:
Reduces Workload: Delegating tasks lightens your load, giving you more time to focus on high-priority activities.
Promotes Teamwork: Collaborating with others fosters a sense of community and support, reducing the feeling of isolation.
Enhances Efficiency: Leveraging others' skills and strengths can lead to better outcomes and increased efficiency.
Tip: Identify tasks that can be delegated and communicate your needs clearly to colleagues, friends, or family members. Remember, asking for help is a sign of strength, not weakness.
3. Brain Dump your Priorities: Focus on What Matters
Effective prioritization is key to managing stress, and I have found that brain dumping is one of the best ways to start. This is an exercise where you literally “brain dump” all of your tasks on a piece of paper and organize them by priority. By focusing on the most important task first, you can ensure that your energy and time are spent on activities that truly matter. The less important tasks can be saved for the next day/week/month or you can ask for help in accomplishing them as needed!
Why it Matters:
Increases Productivity: Prioritizing tasks helps you tackle the most critical activities first, leading to a greater sense of accomplishment.
Reduces Decision Fatigue: By having a clear plan, you minimize the stress of constantly deciding what to do next.
Balances Work and Life: Prioritization ensures that personal and professional responsibilities are managed effectively, promoting a healthier work-life balance.
Tip: At the start of each week, list your tasks and rank them by importance and urgency. Focus on completing high-priority tasks first before moving on to less critical ones. Ask your All-Tru coach for a handout if you need some help getting started!
4. The Worry Tree: Manage Your Thoughts
The worry tree is a cognitive-behavioral tool that helps manage anxiety and stress by breaking down worries into actionable steps. This method can help you distinguish between productive and unproductive worrying.
Why it Matters:
Clarifies Thoughts: The worry tree helps you identify what you can control and what you cannot, reducing unnecessary stress.
Promotes Action: By focusing on actionable steps, you can address and resolve concerns more effectively.
Enhances Mental Clarity: This tool helps clear mental clutter, making it easier to focus on important tasks.
Tip: When you find yourself worrying, draw a worry tree. Write down your worry, decide if it is something you can control, and outline the steps you can take to address it. If it is out of your control, practice letting go.
5. Setting Intentions: Daily Focus
Setting daily intentions involves focusing on a limited number of to-do tasks and 'to-be' tasks each day. This practice helps create a sense of purpose and direction, reducing the stress of a cluttered mind.
Why it Matters:
Provides Direction: Setting intentions gives your day a clear focus, making it easier to stay on track.
Encourages Mindfulness: By being intentional about your actions and goals, you stay present and engaged in the moment.
Promotes Balance: Including 'to-be' tasks ensures you prioritize personal growth and well-being alongside daily responsibilities.
Tip: Each morning, set three to five key tasks you want to accomplish and one or two personal intentions for how you want to feel or behave (e.g., be patient, be kind). Review these intentions throughout the day to stay aligned with your goals.
Conclusion
Stress reduction is not a one-time effort but a continuous practice that supports your fitness journey and overall well-being. By incorporating these simple exercises into your routine, you can effectively work towards better-managing stress and create a more balanced, fulfilling life. As a dietitian, I encourage you to integrate these strategies and experience the transformative impact of a stress-free lifestyle. The goal of this approach to your routine is to not only help you be more present and able to build sustainable health behavior change but to also help you improve your overall health and performance with the mere reduction of stress!
Do you feel like your high stress and busy schedule have been holding you back from changing your health and physique? Learn more about All-Tru's holistic strength based approach by scheduling a free consultation call with us here.
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