Tag Archives: wellness

Ways to get rid of stress

6 Easy Ways to Get Rid of Stress

- Blog, General Information

Ways to get rid of stress

When talking about stress, the first thing I think of is a quote from a poem by Damian Bar.  “We are in the same storm, but not in the same boat.” Our experiences and perspectives on situations are unique and can provide stress in different ways. Regardless of the size and shape of your boat, we invite you to practice some self-care and hopefully reduce the amount of stress you’re experiencing.

6 Ways to Overcome Stress

1. Exercise
Exercise is great for so many reasons. You already know it’s good for you, but did you know that it also helps reduce stress? Exercise causes your body to release endorphins, helps clear the mind, and can improve the quality of your sleep.

2. Promote Sleep
Stress can not only cause you to lose sleep, but lack of sleep is a key cause of stress! This cycle causes the body to get out of whack and only gets worse with time. Reduce your afternoon caffeine intake, spend time each day exercising, and try turning the TV off early. Instead of watching the news or binge-watching a new show, read a book.

3. Take Deep Breaths
“Take a deep breath” is not a cliché. For an easy 3-5 minute exercise, sit up in a chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest. Deep breathing oxygenates your blood, helps center your body, and clears your mind, while shallow breathing may cause stress.

4. Eat Right
Eating healthy foods is a great way to get rid of stress. Avoid sugary, fatty snack foods as a pick-me-up. Fruits and vegetables are always a good option. Fish with high levels of omega-3 fatty acids have also been known to reduce the symptoms of stress.

5. Spend Quality Time with a Family Member or Friend
Combat stress by calling or texting a friend or family member. Put some time aside to grab a coffee or to talk. Having a scheduled time with someone can give you something fun to look forward to.

6. Listen to Music
When you feel overwhelmed, take a break and listen to relaxing classical or meditative music. Playing calm music has a positive effect on the brain and body. It can lower blood pressure and reduce cortisol, a hormone linked to stress.

What Does Self-Care Look Like To You

Take our poll to see what others are doing to relieve stress. 

Not every solution works for every person. If you need help finding stress relief or a self-care regimen that works for you, don’t hesitate to connect with a counselor or therapist for help. You’re worth it. PTandMe works closely with physical and occupational therapy clinics around the country. If you need help with an exercise program or are experiencing pain, please find the help you need to start feeling better today.

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Top 5 Benefits of Cross Training

Top 5 Benefits of Cross-Training

- Blog, Sports and Fitness

Top 5 Benefits of Cross Training

We’ve all had exercise ruts: Our weight loss stalls, our strength seems at a standstill, and every workout feels like misery. If that’s happened to you, there’s something that your body might be trying to tell you: cross-train.

All athletes have physical specialties, and as a result, they tend to focus on and train the major muscle groups that are used primarily in their specific sport. Cross-training helps to create muscle confusion, which combats boredom and exercise plateaus. What it involves is adding in a new-to-you exercise sequence, or a faster or unusual workout type, to keep your body on alert for responsiveness and adaptation.

TOP 5 Benefits of Cross-Training

  • Decreased Risk of Injury
    Through cross-training, an athlete is less likely to get an overuse injury. Instead of overusing the same joints over and over, cross-training allows athletes to employ a variety of muscle groups.
  • Better Aerobic Capacity
    Limiting an athlete to one activity can cause burn-out. By doing different exercises, they are instead able to switch to new activities when a body part feels sore. For example, if you are a runner with shin pain, you can stop running and do swimming, rowing, or other non-impact activity, allowing you to continue to work on your stamina.
  • Increase in Overall Strength
    Research has shown that strength training can increase overall performance. By increasing strength, athletes can run faster, throw harder, and jump higher. For instance, weightlifting can increase performance more than just simply practicing certain skills.
  • Develop Dynamic Flexibility
    By working out multiple muscle groups, athletes can develop much greater dynamic flexibility than when you focus on one area of the body. New muscles, joints, and ligaments are “warmed up” and lengthened by trying new exercises or activities.
  • Aid in Healing
    In some cases, cross-training can allow the body to recuperate faster from injury; this is because other exercises can directly improve the condition caused by regular activity. Using alternative exercises allows the body to heal and in many cases will also help stretch and strengthen parts of the body that are in pain.

Physical therapists work with athletes to improve performance, prevent injuries, and aid in recovery.  If you are in pain or are looking for ways to improve in your sport find a physical therapy clinic near you!

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This article was written by the rehabilitation team at  The Center for Physical Rehabilitation – with locations throughout greater Grand Rapids, MI.