Have you ever found yourself saying “No worries!” as you take on another responsibility, even though there were lots and lots of worries?
It happens to all of us.
We want to be helpful, accommodating, and seen as a “team player,” so we take on more than we’re able to manage in various areas of our lives.
While it may seem noble, doing so disrupts the balance between stress and recovery. That balance is important to maintain, because if we don’t, it has a whole host of negative implications for our overall health. On the flip side, if we respect this balance and get it right, we can thrive.
As the brilliant folks at Precision Nutrition put it…
“The balance between stressors and recovery is what determines our deep health, performance, and quality of life. It also shapes how we function, feel, think, form relationships, and act in the world.”
In other words, balancing stress and recovery is important for our lives in general – not just our workouts.
“But Ian, I can’t just ‘turn off’ the stressors in my life. It’s not something I can control!”
You’re right – we can’t control ALL the stress we experience in our life.
But we CAN control our behaviors, which help shape our responses to stress in more positive ways.
A good place to start is by building awareness, skills, and behaviors in key areas of health:
- Sleep
- Nutrition
- Movement and Exercise
- Stress Management
I call these “the basics” because they’re fundamental to good health.
What does that look like in practice?
Here’s a good example you can follow and modify to fit your circumstances:
- Sleep: 7 to 9 hours of sleep per night, or a daily nap if that isn’t possible.
- Nutrition: Eating mostly whole, minimally-processed foods – including lots of lean protein, veggies, fruits, and wholegrains – with each meal.
- Movement and Exercise: Strength training at least two times per week, focusing on getting stronger and/or doing more reps over time. Moving more overall, such as going for walks, stretching, playing sports, or taking the stairs.
- Stress Management: Proactive stress management through well-being practices, such as meditation, social connection, hobbies, gratitude, and maintaining healthy boundaries at work and in your social life.
By building awareness of the areas that have the biggest impact on the balance between stress and recovery, and then taking small, consistent actions in those areas, we give ourselves the best chance of moving from “surviving” to “thriving.”
Eventually, when you say, “No worries!”, you might actually mean it.
If you want to chat about how to incorporate or improve these areas in your life, send me a message or apply for coaching. I’m always here to help.
Love you lots.
❤ Ian
Ian Estabrook 