How I handle stress

read on: themovementmemo.com

read time: 6 minutes 

Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 20-minute AMRAP

• Quote: Lamott on stress

• Lesson: 7 principles I use to manage stress

• Optimization: Mitopure a clinically studied cellular health supplement

Today's Movement 

20 Minute AMRAP (as many rounds as possible):

• 10 burpees
• 5 chest-to-bar pull-ups
• 20 wall-ball shots

♀ 14-lb ball to a 9-foot target

♂ 20-lb ball to a 10-foot target

Today's Quote

Stress is both beneficial and detrimental.

On the positive side, stress is what allows us to build muscle and ourselves. Physically, when we add stress to our bodies, we break down muscles, only to have them repair and grow back stronger. In work, when we add the proper amount of stress, we adapt to new situations and grow. Stress can be a catalyst for personal development, pushing us to improve, innovate, and achieve goals we might not have reached otherwise. It's what drives us to study for exams, meet deadlines, and strive for excellence.

However, on the negative side, stress can become chronic, and there is such a thing as too much stress. Chronic stress can lead to a myriad of health issues, including anxiety, depression, heart disease, and a weakened immune system. It can impair our ability to concentrate, make decisions, and can even alter our brain structure. Prolonged exposure to stress can drain our energy, making us feel overwhelmed and unable to cope with everyday tasks. It disrupts our sleep, affects our mood, and diminishes our overall quality of life.

The key to balancing stress is understanding the proper amount of stress you can handle at any given moment.

Today's Lesson Learned

Stress is an inevitable part of life.

It can serve as a powerful motivator, but only when you build the muscle to handle stressful situations. Left unchecked, stress can take over your life and cause massive consequences for your mind, body, and relationships.

Here's how I personally harness stress to build resilience and maintain balance in my life (even when I feel I am falling behind): 

1. Exercise: Movement is Medicine

When I feel stress tightening its grip, I go to the gym. Physical activity is my go-to remedy. It’s not just about burning calories; it’s about releasing endorphins that elevate my mood. Going to the gym, or getting on my bike is the last thing I feel I should be doing when I feel my life or day slipping out of control.

But I have never regretted a single one of these workouts, oftentimes this is when I need to move the most. It doesn’t need to be a 90-minute CrossFit session, sometimes all I have time for is a brisk 20-minute walk to clear my head and re-energize.

But by the time I get back to my desk, I feel better. I feel more in control. And I can think and prioritize the work that I need to complete.

Find what works for you—whether it’s a spin class, a hike, or a dance session in your living room.

Make movement a non-negotiable part of your routine.

And be disciplined enough to maintain this practice, even when your stress levels rise. 

2. Sleep: Protect Sleep At All Costs

Stress tempts us to burn the midnight oil, but I’ve learned the hard way that skimping on sleep only makes my stress levels rise.

When we become busier with work, our sleep is the first thing to go out the window. We think another 60 minutes of sending emails or waking up an hour earlier will allow us to get more done.

Sure, this is true in the short term. For a day, maybe.

But sleep deprivation builds quickly and immediately impairs our ability to make decisions. The best in the world make more decisions faster than anyone else. And once you start slipping on sleep, you lose your ability to make decisions.

I recently shared my Ultimate Guide To Sleep Optimization. (You can download it here).

I follow a strict bedtime routine and protect it at all costs. I aim for 7-9 hours of quality sleep, knowing that it’s the cornerstone of my mental and physical well-being.

And I force myself to maintain this practice, especially when I get busy because I know this is the only way I can perform in the long run.  

3. Time Management: Master Your Schedule

When I feel overwhelmed, I take a step back and assess my time management.

I break my tasks into manageable chunks and prioritize them.

I use my Google calendar religiously and have a to-do list set up in a Google sheet that allows me to automate monthly action items.

For day-to-day tasks, I operate using email to send myself reminders and shared Apple notes to collaborate with my team.

Each morning, when I drink my espresso I set realistic goals for the day. And ruthlessly prioritize tasks.

I tackle tasks in order of importance, which prevents the chaos that fuels my stress.

Whenever I start to feel overwhelmed, I come back to my to-do list. I start checking off the action items.

The only actions that I find help:

    a) a quick movement break
    b) getting back to work and making progress 

4. Communication: Speak Your Mind

Bottling up stress is a recipe for disaster.

When I’m feeling the pressure, I reach out to the people I know who are waiting on me. A lack of communication causes most business and relationship problems. Your team (and friends) want to see you win. They want to help when you’re struggling.

Most stressful situations are caused by your inability to ask for help.

A quick chat with a friend or colleague, or a deep conversation with a mentor, sharing your concerns provides relief and perspective. Often they have the answers or can steer you in the direction to find them.

Practicing open and honest communication helps me navigate conflicts.

In the end, these are the times that will strengthen your relationships.

5. Sauna and Ice Baths: 

This might sound extreme, but alternating between sauna sessions and ice baths is a ritual that revitalizes me.

It’s been the biggest “hack” in allowing me to maintain my productivity.

The heat in the SISU is one of the few places that relaxes my mind.

The cold invigorates and sharpens my focus.

It’s a physical and mental reset that I have incorporated daily for the past 5 years, and I wish I had started doing this sooner.

Start slowly if you’re new to this, but don’t underestimate the profound impact of this practice on your ability to handle stress day in and day out.

6. A Brief Break Before Getting Back to Work: Pause and Recharge

Whenever my stress peaks, I step away from my desk for a brief break.

A five-minute stretch, a walk around the block, or simply a few deep breaths works wonders.

These short respites prevent burnout and help me maintain my productivity during long working sessions when I am trying to meet deadlines.

(It’s not the easiest thing to do, I still struggle to give myself permission to take 5 minutes).

The work is always there when you return, but these little resets are the only thing that allows me to maintain my sanity when everything else feels like it’s falling apart.

7. Dinner with Loved Ones

At the end of a stressful day, I find solace in sharing a meal with loved ones.

This time is sacred—it’s about more than just eating. 

It’s an opportunity to connect, laugh, and unwind.

These moments of joy and connection are vital, and they serve as a reminder to me of what truly matters.

This one is simple but critical in being able to keep working for a sustained period. 

By adopting these strategies, I’ve turned stress into a force that drives me forward rather than holding me back. Next time you feel overwhelmed, try incorporating these practices into your routine. 

They’ve made a world of difference for me, and I’m confident they can do the same for you.

Today's Optimization

As we age our cells age, but I believe we get to choose what 40-year-old, 50-year-old, and 60-year-old we want to be. I envision mountain biking into my 60's and surfing in my 70's. But here’s a fact, after 30, muscle mass decreases by approximately 3–8% per decade. I’m pretty fascinated with cellular health at the moment and recently I learned the primary cause for this decline is based on mitochondrial function, the “powerhouse” of our cells.

I started researching ways to limit this decline and have come to believe mitochondria are the bedrock of good health. Healthy cells rely on healthy mitochondria. Their optimal function leads to incredible health benefits and is particularly essential to heart, kidney, eye, brain, skin, and muscle function. As we age, mitochondrial function declines. Our mitochondria are constantly renewed to produce energy and fulfill the vast energy demands of muscle, skin, and other tissues, but as we get older, mitochondrial renewal declines and dysfunctional mitochondria accumulate in the cells, resulting in significant issues.

I recently started taking Timeline’s Mitopure (a clinically studied/proven supplement), which unlocks the power of Urolithin A, a molecule that stimulates this crucial recycling and cleansing process in our mitochondria - ultimately protecting cells from age-associated decline. Today Timeline is offering Movement Memo subscribers an exclusive deal: 10% off your first order using code “Hinman” at checkout.

Know friends, training partners, or co-workers who would take value from weekly tips on a healthier lifestyle, enhanced accountability, and improved routines? Thanks for sharing!

WAS THIS FORWARDED TO YOU? Sign up here!

QUESTIONS OR THOUGHTS? Reply to this email!

Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan