Jenny Evans is founder
of PowerHouse Performance Coaching and creator of Hit the Deck.
For the past fifteen years, she has been training professionals
on health and performance through radio, television, group and
personal instruction.
 Let’s
face it: the recession has taken a toll on more than just
our pocketbooks. It’s translated into fewer people doing more
in many workplaces across the country. We’ve got an epidemic
of unrealistic deadlines, shrinking budgets and, well, stress.
But there’s a lot you can do to stay above the fray.
Perform several short movement breaks: Several times
during the day, take a few minutes to do 3-5 short exercises,
like going up and down a couple of flights of stairs, or heading
outside for a walk around the building. Short burst of intense
physical activity burn off stress hormones and release endorphins—the
bliss molecules—and restore balance.
Take frequent snack breaks: Eat several small meals throughout
the day to manage blood glucose levels. Why? When blood glucose
levels get too low it puts stress on the body, sends it into
survival mode and we get Hangry—angry, impatient,
critical and easily pushed over the edge.
Minimize caffeine and nicotine: Many people tend to
reach for these when feeling stressed out. But these substances
release the stress hormones adrenaline and cortisol, which
actually increase physiological stress on the body.
Don’t overeat at lunch: Many people skip breakfast,
work all morning, are famished by the time lunch rolls around
and then eat an enormous meal. Putting too much glucose into
the system at one time adds stress to the body in that any
glucose that greater levels of insulin must be released and
any glucose that can’t be used is stored in the fat cells.
Not only is eating too much at once a stress on the body,
carrying around extra fat also places stress on the system.
Get a move on it: If you can’t take an official
movement break during a long meeting or conference call, you
can still move your body. You can do some stretching to release
muscular tension and stress. Reach forward to stretch your
upper back and shoulder. Lift each ear away from the shoulders
to stretch your neck. Cross one foot over the opposite knee
and lean forward slightly—this one stretches the hips
and gluteus muscles. Bring the hands behind the back and gently
lift to stretch the chest.
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