Grief, Crisis, and Disaster Network Vol. 3, Iss. 2

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Exercise regularly
Research suggests exercise is as effective as medicine for managing
and recovering from stress, anxiety, and depression. According to the
Anxiety and Depression Association of America (ADAA), “Studies
show that exercise is very effective at reducing fatigue, improving
alertness and concentration, and at enhancing overall cognitive func-
tion.” When stress affects the brain, the entire body feels the physical
repercussions. If the body begins to feel better, so does the mind and
emotions. Being active can reduce tension built up in the body and
provide a release of pent-up emotions. Exercise also provides a distrac-
tion from worries and disturbing memories, and it can increase self-
esteem and one’s sense of control – all of which are vital to traumatic
stress recovery. Exercise doesn’t have to be difficult or overwhelming.
Simply begin by finding ways to be more physically active. Intention-
ally walking more each day can have significant health benefits. Be-
ing more physically active in ways that are enjoyable actually provides
more energy, helps the mind and body relax, and improves sleep.
Overall, exercise changes your body and brain chemistry, lowers stress
hormone levels, and even helps with dealing with traumatic memo-
ries.
There are a few basic ways of exercising for resilience and recovery
from stress. Passive recovery activities promote deep breathing and
relaxation, shifting the autonomic nervous system to a more tranquil,
parasympathetic system state, which lowers the sympathetic system,
that is often alert and tense when stressed. Active recovery includes
anaerobic and aerobic. Anaerobic uses power, strength, and short
breaths, like weightlifting or sprinting. These exercises target the
“fight” stress response that is correlated with anger. Aerobic exercise is
rhythmic or continuous movement that uses more oxygen for moder-
ate intensity and prolonged duration. This can include activities like
long walking, swimming, and dancing, which are some of the exer-
cises that target the “flight” stress response, often associated with fear
and anxiety. These are all active stress recovery exercises that help the
body and brain recover from the stress hormones and lowers the stress
response system. Neurological and hormonal short-term benefits after
exercise last up to 36 hours. Long-term benefits of regular exercise can
last up to six to eight weeks.
Choose healthy lifestyle habits
Being surrounded by positive and encouraging people who can help
promote healthy lifestyle changes will make the journey much more
enjoyable and sustainable. It is also good to remember to be kind
and patient with the healing process and focus on a lifelong lifestyle
change rather than a quick fix for temporary results. Start by imple-
menting one healthy choice each week and then continue adding on
to the previous changes. Each day is a chance to begin again, and to
keep moving towards the hope and goal of recovery and healing.
Nicole Wood, M.S., is a nutrition consultant in
the Los Angeles area. She founded Wellness
Lifestyle Nutrition, offering both in-person and
virtual coaching. She specializes in a whole
person approach to reach optimal health in
all areas of life through nutrition and lifestyle
changes. For additional resources or to sched-
ule a free consultation, visit www.wellnesslife-
.
Caitlin Weber is a National Certified Fitness
and Nutrition coach and Mat Pilates instructor
in the greater Los Angeles region, completing
her M.A. in Clinical Psychology. She trains and
coaches for optimal health and wellbeing one
on one and across the nation virtually helping
others achieve their personal wellness goals.
Contact her for more resources and to sched-
ule a free consultation at
Exercise doesn’t
have to be
difficult or
overwhelming.
Simply begin
by finding ways
to be more
physically active.