Don't Ignore Your Recovery: What Happens When You Push Yourself Too Far
In today's fast-paced world, pushing oneself beyond limits is incredibly tempting. The truth is that overexertion, though often glorified, doesn't yield productive results, but the opposite! Pushing yourself beyond your limits can result in emotional exhaustion, burnout, decreased resilience, and a higher likelihood of experiencing anxiety or depression. Physical and mental demands are super high, making it essential to prioritise self-care and listen to our body's messages.
The Dual Impact of Mental and Physical Stress
When I inquire about stress with patients, they often acknowledge mental stress while overlooking the impact of physical stress. Interestingly, we tend to focus more on the strain on our minds and disregard the toll it takes on our bodies. However, whether it's the strain on our minds or bodies, the response is comparable, and neglecting proper recovery can have detrimental consequences. For example, mental stress can have physical manifestations like muscle tension, headaches, digestive issues, compromised immune function, and sleep disturbances. Similarly, physical stress from intense exercise or inadequate rest (long work hours, travelling) can impact mental well-being, leading to fatigue, decreased cognitive function, anxiety, and irritability. Therefore, recognising and addressing psychological and physical stress is crucial for overall health. Here, we'll explore the stages of the body's response to stress and provide essential self-care strategies to avoid pushing yourself too far.
The Body's Response to Stress
The body reacts to both physical and mental stress comparably. When confronted with stressors, our bodies undergo physiological changes to help us cope with the challenging situation. Understanding the stages of stress response is essential for recognising when it's time to prioritise recovery.
First Stage: Alarm (Acute Stress)
During the alarm stage, the body experiences adrenaline and noradrenaline, triggering the "fight or flight" response. This response prepares the body to face immediate threats, resulting in increased heart rate, rapid breathing, sweating, and heightened awareness. You may notice some appetite changes here. To support your body during this stage, it's essential to provide adequate nutrition. Focus on consuming foods rich in protein, which aids in tissue repair and recovery. Additionally, incorporating graded exercise, B vitamins, and CoQ10 and reducing caffeine intake can help regulate the stress response.
Second Stage: Adaptation (Chronic Stress/Fatigue)
The body enters the adaptation stage if stress persists over a prolonged period. During this phase, cortisol, the primary stress hormone, is released to restore balance. However, if chronic stress continues, the body's ability to adapt diminishes, leading to the third stage. Focus on stress management techniques and self-care practices to support your body during the adaptation stage. Prioritise mind-body medicine, such as meditation, deep breathing exercises, tai chi, yoga, mindfulness, or spending time in nature. Reduce caffeine intake, engage in graded activity, and ensure adequate B vitamins and magnesium intake to help regulate cortisol levels.
Third Stage: Exhaustion (Fatigue)
If stress is not adequately addressed, the body enters the exhaustion stage. Catecholamines, the stress hormones responsible for energy and mood regulation, decrease during this phase. As a result, the body experiences physical and emotional exhaustion and an increased risk of burnout or chronic illness. The immune system may compromise, making individuals more susceptible to illnesses and infections. In addition, stress can cause muscle tension throughout the body. This tension is a natural physiological response designed to prepare muscles for action. Stress can also greatly influence cognitive function and impair concentration, memory, and decision-making abilities. It can also contribute to mental health conditions such as anxiety and depression. To support your body during the exhaustion stage, it's crucial to focus on comprehensive self-care. Ensure you get sufficient B vitamins, vitamin C (with bioflavonoids), and a mineral complex to support your immune system and replenish depleted nutrients. Additionally, developing interpersonal skills for emotion regulation and incorporating practices like meditation, breathing exercises, and restorative sleep is vital for recovery.
Once the stressor is removed and the body has taken the right amount of time to recover, the body's stress response typically diminishes, facilitating recovery.
Prioritising Recovery and Self-Care
To avoid pushing yourself too far and experiencing the negative consequences of ignoring recovery, here are some strategies to prioritise self-care:
Establish Boundaries: Set realistic goals and learn to say no when necessary. Prioritise your well-being, avoid overcommitting yourself, and set realistic expectations.
Check in with yourself: "What do I need right now?" during discomfort or transition has proven incredibly helpful. ‘‘How did I feel after that event, or seeing that person’’? Did I feel more energised or depleted?
Engage in journalling practice: Journaling thoughts and experiences can be powerful during challenging times. It empowers us to cultivate self-compassion and prevents self-gaslighting, enabling a shift from self-judgment to a mindset of understanding and empathy.
Find/ create a safe community: Building a supportive and safe community is essential for overall well-being. It is crucial to seek help and support from both within and outside of work. Surrounding yourself with friends, family, and a healing community can contribute to a healthy and fulfilling life.
Practice Stress Management: Incorporate stress management techniques into your daily routine. Meditation, deep breathing exercises, and mindfulness can help reduce stress levels and promote relaxation. Check out our mindful practices on our ONVY APP. Cuddling a pet after a challenging week can be truly transformative.
Quality Sleep Hygiene: Ensure you're getting sufficient restorative sleep. Establish a consistent sleep schedule and create a relaxing bedtime routine to enhance sleep quality.
Balanced Nutrition: Consume a balanced diet that includes nutrient-dense foods. Prioritise protein for tissue repair and incorporate B vitamins, magnesium, and vitamin C-rich foods for stress management and immune support. When we experience stress, our body's physiological response can deplete essential nutrients for overall health and well-being. For example, the stress response triggers the release of stress hormones such as cortisol, which can increase metabolic demands and deplete crucial nutrients like vitamins C, B complex, and magnesium.
Regular Physical Activity: Regularly exercise, but avoid excessive or intense workouts without proper recovery. Prioritise restorative movement, yoga, stretching, and pilates. Listen to your body's signals and give yourself adequate rest days.
Recovery is a process:
The process of recovering from stress may differ from person to person and requires time. It's crucial to be patient with yourself and avoid comparing your recovery journey with others. Prioritising self-care is critical in stress recovery, and putting too much pressure on yourself can hinder the process. Maintaining a healthy lifestyle, including balanced nutrition, regular exercise, and avoiding unhealthy coping mechanisms like excessive alcohol or drug use, is essential. Further, engaging in activities promoting overall well-being, such as spending time in nature, showing compassion, and pursuing hobbies, can also aid in stress recovery. While it's possible to recover from stress phases, it's important to note that chronic or excessive stress without appropriate recovery can have long-lasting negative effects on physical and mental well-being. To achieve a successful recovery and enhance resilience for future stressors, it's essential to prioritise self-care, seek support when necessary, and implement effective stress management techniques.
Disclaimer: The information provided in this blog post is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding stress, mental health, or physical well-being. Any reliance you place on the information in this blog post is solely at your own risk.