Anxiety, Cortisol, and Training Intensity…
Anxiety is a big issue in modern society. Work pressures, relationship pressures, and the “self-induced” pressure we apply to ourselves to push through, and reach new goals all add up. One of the bi-products of anxiety is stress. One of the bi-products of stress is cortisol. Then, if we accumulate too much cortisol, it produces more anxiety. It’s a vicious cycle that can quickly impact our mood, our workout performance, and our health.
This vicious cycle of anxiety, stress, cortisol, and more anxiety physically impacts our bodies, as well as gnawing at our mind. Cortisol is a “good” hormone that in times of stress, cortisol can cause the release of more energy for the “fight or flight” response. As needed it, cranks up our blood pressure and dumps fuel into our system so that we can produce more force, and either beat back a threat, or escape. So in smaller doses, and at opportune times, cortisol can save our lives. Unfortunately, if we have too much cortisol, it can eventually kill us! The side effects of chronically high cortisol include increased abdominal fat, loss of muscle mass, insulin-resistance (resulting in Type II Diabetes), a weakened immune system, and potentially an increased rate of mental illness (go figure!!).
Stopping the anxiety stimulus is sometimes impossible. We can’t simply quit our job, or walk away from a relationship. Many times, the best we can do, for the time being, is to find ways to deal with anxiety and stress.
One of the best ways to deal with anxiety, cortisol, and stress in general… is EXERCISE!
Some Exercise NEGATIVES:
Exercise done WRONG can actually create MORE cortisol than it relieves! As with many therapies, too much of a good thing can quickly turn BAD. One of these is long-distance running. Going for a jog is a GREAT stress reliever… but marathon training is NOT. High-mileage training routines have been proven to cause an accumulation of cortisol in our systems. And the joint stress of high training can cause pain… which obviously doesn’t help with stress. Going to the gym for a workout on a daily basis is a GOOD thing, but working to the point of OVER-TRAINING is NOT. Just like high-volume running, excessive weight training can accumulate much more cortisol than the psychological benefits reduce. Training for a contest, doing multiple 60+ minute sessions day after day, or two-a-day training is NOT good for your anxiety and stress levels!
SOME popular exercise programs pride themselves in stressing a competitive environment, pitting one exerciser against the rest of the group, can actually induce MORE stress, and a higher anxiety state! If the overruling focus of the program is “PR after PR”… anxiety will RISE, not decrease. Progression and external motivation is GREAT for a healthy person who needs more PUSH to get results, but can be HORRIBLE for someone who is already in an anxious condition. Avoid competitive environments until your anxiety/stress levels are controlled. TELL YOUR TRAINER/COACH about stressors in your life, and sleep issues. Your program NEEDS to be modified accordingly. If they refuse to change your program, refuse to write them another check… Your health should always come before THEIR results goals.
Finally… Sleep is your FRIEND. Toughing it out to stay up for that 4th quarter (stressing over the results of the game), or to watch some damn movie you’ve already seen, or to finish that report/paper or project you have been neglecting is horrible for your anxiety/stress/cortisol levels. Running to the gym to get in a late-night training session so that you won’t miss one silly workout, AFTER a 12+-hour workday is STUPID! Get to bed EARLIER! Study after study has shown that bright lights in our eyes before attempting sleep throws of our biorhythms and kills our ability to get to sleep faster. Staring into your phone scanning Facebook, or staring at a bright TV screen in a dark room can wreak havoc with your brain’s natural cycle of dusk to dark transitions. Put DOWN the digital device 20-30 minutes at LEAST before you need to get to sleep.
Eat Healthier!!!
Yes… You knew I was going to get there eventually… If you’re trying to sleep, train, or simply function on an endless train of crap food going into your system… giving yourself indigestion, intestinal inflammation, ulcers, IBS, etc… You are setting yourself up for even MORE anxiety/stress/cortisol. Clean up the diet with real food, in appropriate quantities, at appropriate times… Cut back on alcohol! Yes… the drink might take the edge off and help you relax, but the whole bottle of wine is NOT the healthy answer! Binge eating is a huge problem for people under stress and suffering from anxiety. Sugar, fat, and salt stimulate the pleasure centers of your brain. But that short-term rush of pleasure will ALWAYS flip sides into a CRASH of deeper depression, more anxiety, and more cortisol!
Food is one element of our lives we can ABSOLUTELY control. With a little planning, meal prep, and practice, food and fuel can become a DE-stressor in your life. Healthy food can make you feel SO much better, and reducing trigger-foods, and general “crappy food” is critical to reducing stress.
In Summary…
Anxieties, and its sidekick cortisol, are killers. They will kill your gym results, kill your health, and possibly kill you period. Anxiety-inducing stressors are often hard to avoid, but they can be dealt with through SMART exercise choices, better sleep, and better nutrition. If you have ANY questions in this area, and would like some guidance dialing in the proper combination for better results and better health… PLEASE contact Lisa and I at BURN Fitness! We can get you back on track!
Anxiety is a big issue in modern society. Work pressures, relationship pressures, and the “self-induced” pressure we apply to ourselves to push through, and reach new goals all add up. One of the bi-products of anxiety is stress. One of the bi-products of stress is cortisol. Then, if we accumulate too much cortisol, it produces more anxiety. It’s a vicious cycle that can quickly impact our mood, our workout performance, and our health.
This vicious cycle of anxiety, stress, cortisol, and more anxiety physically impacts our bodies, as well as gnawing at our mind. Cortisol is a “good” hormone that in times of stress, cortisol can cause the release of more energy for the “fight or flight” response. As needed it, cranks up our blood pressure and dumps fuel into our system so that we can produce more force, and either beat back a threat, or escape. So in smaller doses, and at opportune times, cortisol can save our lives. Unfortunately, if we have too much cortisol, it can eventually kill us! The side effects of chronically high cortisol include increased abdominal fat, loss of muscle mass, insulin-resistance (resulting in Type II Diabetes), a weakened immune system, and potentially an increased rate of mental illness (go figure!!).
Stopping the anxiety stimulus is sometimes impossible. We can’t simply quit our job, or walk away from a relationship. Many times, the best we can do, for the time being, is to find ways to deal with anxiety and stress.
One of the best ways to deal with anxiety, cortisol, and stress in general… is EXERCISE!
- Strength training and cardio exercise both have been PROVEN to reduce stress, simply by providing an outlet to the stress and nervous energy. Burning calories reduces stress, plain and simple. Pushing heavy weights or punching a heavy bag can reduce a LOT of stress quickly.
- Exercise increases confidence through strength increases and the “success-experience”. Confidence drives down anxiety and cortisol levels.
- Exercise creates much more restful sleep! Going to bed PHYSICALLY tired results in deeper, more restful sleep, whereas going to bed mentally and emotionally tired results in restless tossing and turning. Poor sleep adds MORE stress to your system, resulting in more cortisol. If you are an “insomniac”… ADD MORE EXERCISE!
- Stretching… (and foam rolling) creates similar reductions to stress and cortisol as meditation does. Yoga is another great stress-reducer, as is going for a brisk walk outside.
- Weight loss… Losing weight takes stress off of your whole body! It can also reduce/reverse insulin insensitivity. Of course the aesthetic improvements of fat-loss, and gaining healthy muscle absolutely impacts anxiety and personal stress. Liking what you see in the mirror more does wonders for self-esteem, and adds even more confidence.
Some Exercise NEGATIVES:
Exercise done WRONG can actually create MORE cortisol than it relieves! As with many therapies, too much of a good thing can quickly turn BAD. One of these is long-distance running. Going for a jog is a GREAT stress reliever… but marathon training is NOT. High-mileage training routines have been proven to cause an accumulation of cortisol in our systems. And the joint stress of high training can cause pain… which obviously doesn’t help with stress. Going to the gym for a workout on a daily basis is a GOOD thing, but working to the point of OVER-TRAINING is NOT. Just like high-volume running, excessive weight training can accumulate much more cortisol than the psychological benefits reduce. Training for a contest, doing multiple 60+ minute sessions day after day, or two-a-day training is NOT good for your anxiety and stress levels!
SOME popular exercise programs pride themselves in stressing a competitive environment, pitting one exerciser against the rest of the group, can actually induce MORE stress, and a higher anxiety state! If the overruling focus of the program is “PR after PR”… anxiety will RISE, not decrease. Progression and external motivation is GREAT for a healthy person who needs more PUSH to get results, but can be HORRIBLE for someone who is already in an anxious condition. Avoid competitive environments until your anxiety/stress levels are controlled. TELL YOUR TRAINER/COACH about stressors in your life, and sleep issues. Your program NEEDS to be modified accordingly. If they refuse to change your program, refuse to write them another check… Your health should always come before THEIR results goals.
Finally… Sleep is your FRIEND. Toughing it out to stay up for that 4th quarter (stressing over the results of the game), or to watch some damn movie you’ve already seen, or to finish that report/paper or project you have been neglecting is horrible for your anxiety/stress/cortisol levels. Running to the gym to get in a late-night training session so that you won’t miss one silly workout, AFTER a 12+-hour workday is STUPID! Get to bed EARLIER! Study after study has shown that bright lights in our eyes before attempting sleep throws of our biorhythms and kills our ability to get to sleep faster. Staring into your phone scanning Facebook, or staring at a bright TV screen in a dark room can wreak havoc with your brain’s natural cycle of dusk to dark transitions. Put DOWN the digital device 20-30 minutes at LEAST before you need to get to sleep.
Eat Healthier!!!
Yes… You knew I was going to get there eventually… If you’re trying to sleep, train, or simply function on an endless train of crap food going into your system… giving yourself indigestion, intestinal inflammation, ulcers, IBS, etc… You are setting yourself up for even MORE anxiety/stress/cortisol. Clean up the diet with real food, in appropriate quantities, at appropriate times… Cut back on alcohol! Yes… the drink might take the edge off and help you relax, but the whole bottle of wine is NOT the healthy answer! Binge eating is a huge problem for people under stress and suffering from anxiety. Sugar, fat, and salt stimulate the pleasure centers of your brain. But that short-term rush of pleasure will ALWAYS flip sides into a CRASH of deeper depression, more anxiety, and more cortisol!
Food is one element of our lives we can ABSOLUTELY control. With a little planning, meal prep, and practice, food and fuel can become a DE-stressor in your life. Healthy food can make you feel SO much better, and reducing trigger-foods, and general “crappy food” is critical to reducing stress.
In Summary…
Anxieties, and its sidekick cortisol, are killers. They will kill your gym results, kill your health, and possibly kill you period. Anxiety-inducing stressors are often hard to avoid, but they can be dealt with through SMART exercise choices, better sleep, and better nutrition. If you have ANY questions in this area, and would like some guidance dialing in the proper combination for better results and better health… PLEASE contact Lisa and I at BURN Fitness! We can get you back on track!