Undoubtedly the fastest way to reduce stress and feel better now, short of taking a Valium, Xanax, Lexapro or some other anxiety or depression medication, is to get off your “derriere” and do some sort of exercise. And, as the saying goes – “the more the merrier”. Whatever you’re feeling, whether it be emotional, physical, mental, or spiritual – STRESS or ANXIETY – the quickest and best way to feel better right now is to EXERCISE. You need to think of exercising as your quick fix – the first bullet in your arsenal, your 911 call. This may sound overly simple, but I can tell you, after coaching and counseling lots of people (who just want to feel better now) that exercise can be an immediate fix for feeling better NOW – no matter what the problem is.
“Exercising can help you feel better right away!”
Will exercise solve your problem? No, but it will make you feel better right away AND help you think clearly – 2 Things that are really helpful when it comes to problem solving.
You see, doing some vigorous exercise releases something called endorphins. Endorphins work as “natural pain relievers” and have a “pain killer” affect on the body. If you don’t believe me, you can read about them on Wikipedia by clicking here. At any rate, if you’re feeling stress, anxiety, depression, etc. you want it to stop now – the natural, healthy way. Your best bet – kick in the endorphins.
Ok, so what kind of exercise do you do? Well, I have lots of programs that I could recommend, but I’ve found that the most effective and healthiest kind you can do (to feel better right away) is interval exercising.
When you begin, you need to keep in mind that your anxiety, fear, depression, turmoil – whatever – is the enemy. As you begin to work up a sweat, imagine that the more effort you put forth, the more you will crush that enemy – the bad feelings (anxiety, fear, depression, panic, problems or whatever). The harder you work during your exercise routine, the better you’re going to feel when you’re done. Here is where you’ll take out your frustrations. Here is where you’re going to burn away the stress, the negativity, the anxiety, the bad emotions, the worry, the doubt, the fear. Here is where you begin to feel better.
Interval Exercise to Reduce Stress & Feel Better Now
Below is my prescription for an effective “Feel Good” exercise routine. I’ve done a lot of different types of exercise programs. There are lots of good ones out there. But, the one I’m sharing with you below is one that I know will bust through the stress and make you feel better immediately. And, of course you’ll get all of the health benefits from doing it as well. It’s one I discovered while doing the Body for Life exercise program and it works particularly well for reducing stress.
Now, keep in mind, it can be as easy or difficult as you want, but I guarantee that you’ll feel better after trying it. And the harder you work at it, the better you’ll feel afterwards, which should be your goal. I do this type of interval exercising myself just about every day and it makes me feel great! Don’t worry if you don’t do it perfectly. The important thing here is that you do what you can. Try to follow it as best as you can. Refer to the following chart for guidance. Doing this the interval way will help you immediately blast away the cortisol in your body, which usually is a major contributor to your physical symptoms of stress, anxiety, depression or panic.
Try this Stress Reducing Exercise Routine
- Pick some form of aerobic exercise – walking or running on a treadmill or elliptical machine or biking inside or outside.
- On a scale of 1 -10, 1 being the easiest and 10 the hardest, start exercising at a level 5 intensity (as indicated on chart below).
- Minute 1 – warm up at Intensity Level 5
- Minute 2 -3 – move from Intensity Level 5 to 6
- Minute 3 – Level 7
- Minute 4 – Level 8
- Minute 5 – Level 9 – Stress Busting Minute
- Minute 6 – Back to Level 6
- Minute 7 – Level 7
- Minute 8 – Level 8
- Minute 9- Level 9 – Stress Busting Minute
- Minute 10 – Level 6
- Minute 11 – Level 7
- Minute 12 – Level 8
- Minute 13 – Level 9 – Stress Busting Minute
- Minute 14 – Level 6
- Minute 15 – Level 7
- Minute 16 – Level 8
- Minute 17 – Level 9 – Stress Busting Minute
- Minute 18 – Level 10 – Stress Busting Minute
- Minute 19 – Back to Level 5 – Cool down