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Ways to monitor and Questions to be asked if you are in STRESS ZONE or not :
1. Are you not resting well?
2. Are you feeling sleepy and fatigued during the day?
3. Do you wake up tired and irritated in morning?
4. Are you training hard – all 7 days a week?
5. Are you spending more working hours at office or at home?
6. Are your eyes itching frequently with high screen time?
7. How many steps do you cover throughout the day?
8. Are you getting disturbed with some thoughts or some events or any person?
9. Do you have a habit to eat or eat more in extreme emotions?
10. Do you eat more simple carbs and less fiber / protein / fat in your meals?
TYPES OF STRESS :
1. OVER TRAIINING
2. SLEEP QUALITY
3. HIGH CARBS INTAKE
4. NEGATIVE EMOTIONS / LOW IMMUNITY
5. SEDENTARY LIFESTYLE / INACTIVITY
6. LACK OF TIME MANAGEMENT
TYPE - 1 : Fitness or Sports training.
REST DAY in your training schedule.
And why is it important?
ADVANTAGES :
1. Improves Blood Circulation
2. Reduce Muscle Fatigue
3. Muscle growth (Muscles are formed on the rest days)
4. Lactic Acid detox and avoid indigestion
5. CO2 detox
6. Mind relaxation
PROCESS :
What to do on your rest day?
1. Water intake - Have it more than 3L THROUGHOUT THE DAY.
2. Fruits and salad detox - to flush out the toxins / free radicals.
3. Breathing detox - to flush out CO2 from lungs and blood stream
4. Active rest - easy walk, cycling, stretching to maintain good blood circulation.
Active blood circulation = faster recovery from previous day’s workout.
5. Proper sleep - relaxes mind and body.
TYPE - 2 : Sleep Quality
SOUND SLEEP | And Why is it important.
ADVANTAGES :
1. Healthy body metabolic rate
2. Mind detox with good sleep quality.
3. More efficiency at work
4. Reduce fatigue
5. Good recovery from the previous day’s workout
6. Healthy outlook for morning workouts.
7. Hormonal balancing.
PROCESS: How to earn a Sound Sleep?
1. Regular workout - Morning (cardio and strength) | Evening (yoga or walk to relax)
2. Early and light dinner (latest by 8 PM ) (light on simple carbs)
3. Avoid Any Gadgets / Mobile / screen 30 min before bed time
4. Avoid heavy water intake post 9 PM
5. Before bed time : 15 min before : Warm shower / soak foot in warm water / hot milk with turmeric / meditation - any of these.
6. Avoid any conflicts or phone calls 1 hour before bed time
7. There should be a 2-3 hours gap between dinner and bed time (idea time - Dinner - 7 PM |
Bed time - 10 PM)
8. Read books before bed time
9. Work on the calmness and interiors of your bed room - less lit up, cosy bed, light fragrance
10. Last but not the least - keep a positive frame of mind - train your mind and thoughts to be
resilient and manage any stress _ or conflicts in a positive way.
TYPE - 3 : High Carbs intake and Manage it.
Understand the importance of Carbs and how to control the portion and timing of the intake.
A brief description about Carbs before we get into it.
Simple Carbs = Roti / rice/breads etc
Impact : quick digestion | immediate energy and immediate blood sugar hike | fat accumulation if portion and timing is wrong
Complex Carbs = Veggies / Fruits
Impact : Takes time to digest, release energy over the time | Doesn’t impact blood sugar | aids in fat and weight loss
ADVANTAGES :
1. Reduce fatigue / high energy / feeling lighter
2. Body fat loss / Weight loss
3. Improved digestion
4. Healthy body metabolic rate
5. Reverse medical symptoms like - high BP, High Cholesterol, fatty Liver, Diabetes, GERD
etc.
6. Manage Extreme negative emotions : Stress, anxiety, anger, depression
7. Manage appetite. Reduces appetite and reduce unnecessary fat accumulation
PROCESS : How to manage and time Carbs intake ?
1. Portion Control : Simple Carbs should be 1/4th of your meal plate in order to eat a balance food.
2. Time Control : If meal is post 7 PM - There should be limited or NO Simple carbs to avoid blood sugar hike and fat accumulation.
3. Combination : Carbs are important to help other Macronutrient (Protein / Fat) get absorbed in system. So the Protein intake post workout should be supported with a portion of Carbs - both simple and complex.
4. When to say NO to Carbs : Avoid eating in extreme emotions - stress, anxiety, anger, happiness etc. As we eat more carbs in such situations and vice versa.
5. Regular Detox : Adopt weekly fruits and salad - fibre detox to flush out the toxins and free radicals as well as improve digestion with regular simple carbs intake. This will further reduce the curb to have more simple carbs.
6. Hydration : Many times we confuse the thirst with the hunger. Having 3-4L water / day / throughout will reduce the craving for simple carbs.
7. Workout : 30 min X 5 days a week. Include strength workouts and cardio to gain muscle mass and loose body fat. This will help eat a balanced food and reduce Carbs craving.
8. Sedentary Hours : Manage and reduce your sedentary time. Adopt 30:3 ratio method. Low sedentary time = less carbs intake.
TYPE - 4 : IMMUNITY & POSITIVE THINKING
Cut Off Stress caused by NEGATIVE Emotions.
Negative Emotions
= Poor immunity
= High Stress
= Poor Body Metabolic Rate
How to manage NEGATIVE EMOTIONS through POSITIVE THINKING and gain healthy IMMUNE SYSTEM.
How to reduce the NEGATIVITY BIAS?
HOW TO OVERCOME NEGATIVITY WITH POSITIVE EMOTIONS & in turn MANAGE STRESS?
ADVANTAGES :
1. Healthy cardiac Vagal tone
2. Healthy HR - Heart rate
3. Better interpretation of a situation resulting into positive emotions.
4. Improved Decision making skill developed with positive emotions.
5. Healthy Metabolic Rate with low stress levels.
6. Improved Immunity as positive thinking creates. Genetic expression on our Immunity.
PROCESS : Learn to be RESILIENT
1. List the pointers of the actions / events / people / situations those fills you up with positivity and follow the list.
2. Train your mind to balance negative emotions and focus on the actions or events that gives you positive emotions.
3. Write a Journal about the events - about the negative events happened in the past - how will you manage the same events with positivity if happened in present.
4. Do not shy away from Negativity. Rather gain more positivity to overpower the Negatives.
5. Train your mind for empathy. Once you start thinking from other people’s perspective, you become Resilient and in turn become Positive.
TYPE - 5 : STRESS DUE TO Inactivity / SEDENTRY LIFESTYLE
SEDENTARY LIFESTYLE = LOW METABOLIC RATE = WEIGHT GAIN = FAT ACCUMULATION = HORMONAL IMBALANCE = HIGH METABOLIC STRESS
Reasons for sedentary lifestyle = job style, fatigue, depression, poor eating habits, poor sleep quality, high screen time.
Ways to Avoid and manage stress due to sedentary lifestyle.
How do we get into Stress Zone when we spend an SEDENTARY LIFESTYLE?
ADVANTAGES :
1. Healthy metabolic rate
2. Reduce fatigue - mental and physical
3. Reverse depression
4. Healthy hormonal balance
5. Flush out toxins (in form of sweat when we workout or we are active)
6. Avoids Fat accumulation in body. Fat accumulation in joints is caused by inactivity.
7. Reduce appetite and avoids bing eating.
PROCESS : HOW TO REDUCE SEDENTARY PHRASE FROM OUR LIFESTYLE?
1. Do a good workout - 30 min - preferably morning - in order to beat the daily lethargy.
2. ACTIVITY : Activity is different than a workout. A good workout doesn’t mean you can stay sedentary and inactive during the day.
3. Follow 30 : 3 ratio. 30 minutes sitting : 3 min standing or walking.
4. Get rid of any junk snacking. It leads to lethargy and in turn sedentary pattern.
5. Reduce Screen time. If its part of your work, take frequent breaks after every 30 min.
6. Do outdoor training or activity - breathe fresh air and work on your endurance. Releasing toxins in form of sweat reduces mental and physical fatigue and keeps you active.
TYPE - 6 : STRESS DUE TO LACK OF TIME MANAGEMENT
Stress is caused when we are not able to balance work / Life and our health.
ADVANTAGES :
1. Efficiency at work and personal life.
2. Manage Stress and Anxiety that is caused when do not balance our life.
3. Positive mind frame.
PROCESS : HOW TO BALANCE LIFE AND WORK WITH TIME MANAGEMENT.
1. Get DISCIPLINED. What is to be done, has to be done.
2. Start your day early. You will have 2-3 hours extra in your pocket before you start the work.
3. Prepare your TO-DO-LIST (daily or weekly) – Do not miss out the tasks. – preparing to-do list is a smart trick where you allocate the time for each task to be done.
4. Train your mind where you PLAN / frame up your entire day. As short term targets, Frame up 3-4 hours in a sequence and keep achieving it.
5. Meal Planning : Plan your meals in advance. If possible make weekly plans. And stock the kitchen well. Chopping veggies and salad in advance and keeping in separate boxes really helps.
6.. Workout Schedule : Make a workout schedule – 30 min X 5 days / week. Stick to it. Keep the plan flexible as per your work hours.
7. Sleeping Pattern : Focus on a sound sleep . Do not delay your bed time and hit the bed maximum by 10 PM.
8. Work Hours : Keep it in control. Avoid overworking. Manage time at work place by setting deadlines.
9. Most important – stay away from social gossips and negative people, negative events – as it will drain away your energy and efficiency.
Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness
disclaimer : The content is original and LetzBFIT has the copyright (c) of the same.
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