There鈥檚 been a lot of buzz about physical strength training in recent years, but what about your mental strength?

Building strength is a feat that encompasses both body and mind. Learning to navigate cognitive challenges means you increase your capacity to do all manner of difficult things, from navigating anxiety to staying in . It鈥檚 all connected.

鈥淯nderstanding self-discipline, perseverance, and strategies for living according to your values are all hallmarks of mental strength,鈥� says , psychotherapist and author of . 鈥淚t鈥檚 about being able to manage your behavior.鈥�

The Benefits of Mental Strength

This fortitude touches all aspects of your inner landscape, from logic to motivation to the way you feel your feelings.

鈥淢ental strength involves knowing how to control your feelings,鈥� explains Morin. That means understanding when to embrace them, when to shift them, and what you can learn from them.鈥澨齌his training is about reframing the way you process and respond to thoughts and feelings, creating a reaction pattern that鈥檚 more useful for you, adds Morin.

Another benefit of increased mental strength is more focus. 鈥淭here is an emotional piece of mental strength that requires wisdom and emotional intelligence, then there is the focus piece,鈥� says yoga teacher . She adds that each arena definitely requires some practice.

鈥淢ore focus is not only good for getting things done, but it allows you to have control over the spotlight of your attention,鈥� says Arrington. 鈥淚n this digital world where we are constantly distracted, our attention can be hijacked every few seconds. Mental strength means not letting these outside forces determine your behaviors for the day.鈥�

Morin adds that gaining stamina within your inner world can help you perform your best, improve your relationships, bolster your psychological health, and find confidence in your ability to manage life鈥檚 ups and down.

7 Mental Strength Exercises to Build Your Stamina

From mindfulness practices to getting uncomfortable on purpose, these exercises can make your mind a stronger space.

1. Name Your Feelings

Kicking off your mental strength training can be as simple as defining your feelings. 鈥淧ractice naming your emotions a few times a day and you鈥檒l find that your emotional vocabulary increases and you鈥檒l get better at understanding how you feel,鈥� says Morin. 鈥淲hen you can say, 鈥業 feel anxious鈥� or 鈥業 feel sad right now,鈥� you shift the way your brain is processing the emotion. You raise your logic, reduce the emotion, and help your brain make sense of what is going on.鈥�

2. Use the 10-Minute Rule

Whether your goals are multi-level or simple, starting small with whatever challenge you assign yourself sets you (and your mind) up for success. 鈥淭ell yourself that you only need to do the task for 10 minutes,鈥� says Morin. 鈥淎t the end of the 10-minute mark, give yourself permission to quit. You鈥檒l likely find that you want to keep going.鈥�

3. Practice Gratitude

The upsides of are 鈥攁nd for good reason.

鈥淕ratitude empowers you to focus on the positive and reduces the energy you spend dwelling on the negative,鈥� says Morin. Maintaining a regular gratitude practice鈥攚hether journaling or the moment or noticing of joy throughout your day鈥攃an help train your brain to look for the good.

4. Try Mantra Meditation

Learning to still your mind and quiet your incessant internal chatter is a lifelong pursuit, one aided greatly by meditating with a mantra. Start by adopting a simple mantra such as , , or to give your mind something to play with whilst you let your thoughts come and go with ease.

鈥淲hen we learn to observe and learn from our thoughts rather than getting pulled in all directions by them, we can feel a weight lifted,鈥� says Arrington.

5. Breathe With a Metronome

For an accessible breathing exercise that focuses the mind, Arrington recommends focusing on the timing of your inhalations and exhalations.

Start by sitting near a ticking clock or downloading a metronome app. 鈥淪et your timer for 10 minutes and close your eyes,鈥� says Arrington. 鈥淐ount your inhale and whatever number that is, slow down your exhale to double that number. If you inhale for five seconds, you will exhale for 10 seconds.鈥� This practice slows your heart rate (and your nervous system) while compelling you to pay attention to a very specific (and calming) task.

6. Lean Into Discomfort

Seemingly uncomfortable actions鈥攊ncluding balancing in or taking a 鈥攃an double as tools to increase your sense of security.

鈥淒o something that sends signals to your brain that say, 鈥楳ake it stop! I鈥檓 uncomfortable!鈥� while simultaneously doubling the length of your exhale, says Arrington. The former activates your fear response while the latter sends signals to your brain that say, 鈥淚鈥檓 safe. Everything is fine.鈥� This creates a new neural connection that makes it okay for you to be uncomfortable,鈥� she explains.

7. Get Vulnerable

You (hopefully) know by now that your vulnerability is a strength, not a weakness. Morin notes that asking for help and allowing yourself to quit when appropriate are practices that denote courage and promote toughness.

鈥淚t鈥檚 mentally tough to have the strength to actually feel that pain of someone hurting you, tend to it, learn from it, and take action,鈥� agrees Arrington. 鈥淭his may mean putting up some boundaries or ending a relationship.鈥� It may also mean opening yourself to having difficult but essential conversations and experiencing the possibility of pain. Letting yourself remain soft is among the strongest things you can do.

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An evening yoga practice can feel like the absolute last thing you want to do. After a long day, chances are you want to collapse on the couch and distract yourself from your looming responsibilities with a good Netflix binge or Instagram-scrolling session鈥攚hile feeling kinda guilty because you know that screen time prevents a .

Rather than deprive yourself of your favorite nighttime rituals, consider what you can add to them that could actually help you unwind. The perfect choice? Bedtime yoga. When you can find just 10 minutes for an evening yoga practice to connect with yourself and let go of the day behind you, chances are you鈥檒l be better able to fall asleep鈥攁nd stay asleep.

A 10-Minute Bedtime Yoga Sequence to Help You Calm Down and Sleep

In this evening yoga practice, you鈥檒l take yourself through some quiet forward bends and hip-openers. Allow yourself to slow down and tune into your body and your breath. By the end of the practice, you鈥檒l feel the release of physical and mental tension, leaving you better able to fall asleep.

1. Child鈥檚 Pose (Balasana)

Come onto your mat on your hands and knees. Separate your knees wide and bring your big toes together. Bring your hips toward your heels and rest your forehead on a block, folded blanket, or on the mat. Walk your hands forward and rest your forearms on the mat. Close your eyes. Allow yourself to feel the sensations in your body as you settle into . Stay here for 5-10 deep breaths.

2. Cat-Cow (鈥�)

Come back to your hands and knees with your wrists beneath your shoulders and your knees beneath your hips. On an inhalation, slowly release your belly toward the floor and draw your chest forward, creating a slight backbend in .

On your exhalation, round your back toward the ceiling in .

Sync your movement with your breath and move slowly through these shapes at least 5 more times.

3. Downward-Facing Dog Pose (Adho Mukha Svanasana)

From hands and knees, walk your hands forward so your wrists are where your fingers were. If you experience tightness in your shoulders, take your hands a little wider and turn them out slightly. Tuck your toes and lift your hips up and back. Keep your arms straight as you look back at your legs. . If you experience tightness in your hamstrings, keep your knees bent. Bend one knee and then the other to stretch your hamstrings and calves. Stay in for 5 to 10 breaths.

4. Standing Forward Bend (Uttanasana), With a Twist

From Down Dog, walk your feet to the front of the mat and come into . If you experience tightness in your hamstrings, keep your knees bent. You can rest your fingertips on a block or on the mat, or you can grasp opposite elbows and gently sway from side to side. Allow your neck and shoulders to release and let your head hang heavy. Stay here for 5-10 breaths.

Release your fingertips to the mat or a block, inhale, and lift halfway to lengthen through your spine in . Bend your left knee and reach your right hand toward the ceiling in a twist. If you experience low back pain, place your right hand on your hip instead of reaching it toward the ceiling. Lean your head slightly back, and broaden across your chest. If it鈥檚 comfortable, turn your gaze toward your right thumb. Stay here for 5 breaths. Switch sides.

5. Squat (Malasana)

From Standing Forward Bend, step your feet an inch or two farther apart and turn your toes slightly out. Bend your knees and lower your sitting bones toward the mat. If your heels aren鈥檛 on the mat, bring your hands to the floor or blocks in front of you for support or slide a rolled blanket or pillow underneath your heels.

Bring your hands together at your chest or walk your hands forward on the mat, round your spine, and let your head hang to experience a stretch along your back body. Stay in for 5-10 breaths.

6. Pigeon Pose (Eka Pada Rajakapotasana)

From Squat, straighten your legs and come back into Standing Forward Bend. Walk your feet back to Down Dog. Bring your left knee toward your left wrist andrest your outer left leg on the mat. Bring your left ankle toward your right wrist to any extent that is comfortable. Lower your right knee and inch it back until you feel a comfortable stretch along the front of your right thigh. You can tuck a blanket or pillow underneath your left hip for support. Inhale and lift your chest, exhale and fold forward, placing your forearms on blocks or on the mat and finding a comfortable position. You can stack your hands and rest your forehead on them.

Relax your jaw and eyes and focus on your breath here, specifically on the exhalation. Stay in for at least 5 deep breaths and then move to Downward-Facing Dog. Pause for several breaths, noticing the difference between your sides. Repeat on your right side.

Variation: If Pigeon feels too intense, you can come onto your back and take Reclining Pigeon. Bend your knees and take your feet flat on the mat about hip-distance apart. Bring your left ankle to your right knee to form a figure 4. You can gently press your left thigh or simply relax your arms alongside your body or rest them on your chest.

7. Bound Angle Pose (Baddha Konasana)

Come to a seated position on the mat. Draw your feet toward each other and move your heels in front of you to create a diamond shape. If you feel any discomfort in the backs of your knees, try shifting your feet further away from you or bring a block, folded blanket, or pillow underneath each knee. Start to lean forward from your hips and let your spine round. Reach your chest toward your feet rather than your thighs. No matter how much or how little you lean forward, you want it to be comfortable. Take 5 to 10 deep breaths in .

8. Head-to-Knee Pose (Janu Sirsasana)

From Bound Angle Pose, bring your hands to your outer thighs and draw your knees together. Extend your left leg straight in front of you. Bring your right foot toward your upper inner left thigh like a seated Tree Pose (). Turn your upper body toward your straight left leg, inhale, and lift your chest up. As you exhale, extend forward over your left leg. Again, lean your chest toward your foot rather than your thigh. If you feel any pulling in your low back, ease yourself back slightly. If you feel any pulling behind the knee of your straight leg, roll a blanket and slide it underneath that knee. Try to walk your hands toward your front foot or take a strap or towel around the base of your left foot and hold it with both hands. Stay for 5 to 10 deep breaths in . Switch sides.

9. Reclining Twist

Come onto your back, bend your knees, and take your feet as wide as your mat. Let both legs gently fall to the left at the same time like windshield wipers. Place your left hand on your belly and reach your right hand out to the side. You can stay here, or, to increase the stretch, rest your left foot on your right knee. Stay in for 5 to 10 deep breaths. Switch to the second side.

10. Corpse Pose (Savasana)听

From Reclining Twist, bring your knees back to center and slide a bolster, rolled blanket, or a pillow underneath your knees. Separate your feet and rest your arms away from your body with your palms facing the ceiling. Close your eyes. If you feel chilly, cover yourself with a blanket. If the lights aren鈥檛 dim, you can cover your eyes with your arm, the edge of a blanket, or a towel. Intentionally release all of your muscles. Give yourself permission to surrender and let go of the day. Honor yourself and your practice and appreciate that you made the time to get on your mat for an evening yoga practice. Remain here for at least 5 minutes. You can even take Savasana in bed if you think you might be able to doze off.

Tip: You may want to take this last pose in bed and allow yourself to gently slip into sleep.

This article has been updated. Originally published June 26, 2022.

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You feel stressed about a presentation at work and can’t seem to shake imposter syndrome. Your friend blows up your phone seeking reassurance about her relationship. Your mom hasn’t had a decent night’s sleep in weeks because she can’t stop worrying.

As a rule, worry doesn鈥檛 discriminate. But how it plays out is unique to each of us. 鈥淪tress tends to be more specific to an external pressure that you鈥檙e aware of, and it鈥檚 shorter-term,鈥� says Juliet Lam Kuehnle, a clinical mental health counselor and author of . Although stress can occasionally trigger feelings of anxiousness, Kuehnle continues, anxiety tends to be longer lasting and typically involves “anticipatory worry of some future event.”

The experience of anxiety can either be related to a specific identifiable situation or it can be more generalized. But the one constant is fear in response to uncertainty, says , PhD, psychologist, and executive coach in Scottsdale, Arizona.

Although occasional anxiety happens to most of us, chronic anxiety is less common yet more debilitating, causing you to become so preoccupied with the future that you find yourself unable to be experience what’s happening in the present. At work, for instance, you might notice that you鈥檙e unfocused, less productive, and lacking in creativity. Anxiety can also make it difficult to connect with friends and family, develop intimate relationships, and appreciate life, says McKay.

Although you can’t control what happens to you, there are some everyday contributors to anxiety that you can influence in an attempt to soothe your emotional state. If you think you might suffer from chronic anxiety, seeking out a board-certified therapist can provide helpful insights and ensure that you don’t struggle through your fears alone.

8 Unexpected Dos and Don鈥檛s to Minimize Anxiety

1. Do Stay Hydrated

You already know (and have been told a mind-numbing number of times) that adequate water intake is essential for your physical well-being. But quelling your anxiety may be another compelling reason to reach for your water bottle.

According to a in the World Journal of Psychiatry, subjects who drank five or more glasses of water a day reported lower ratings of anxiety and depression than those who drank less than two glasses a day. Although more research is needed, it can’t hurt to keep your water glass or bottle in sight at all times. If you still forget to sip, set an alarm for every 30 minutes as a reminder.

2. Don鈥檛 Tell Your Brain to Stop Worrying

Chances are you’ve seen the meme that says, 鈥淣ever in the history of calming down has anyone calmed down by being told to calm down.” The same advice applies to how you talk to yourself.

Telling yourself to turn off your negative thoughts is 鈥渓ike asking your nose to stop smelling or your ears to stop listening,鈥� says McKay. By trying to stop the thoughts, you draw even more attention to them, making it harder for your brain to disregard whatever incited your anxiety.

A better approach to disrupting negative thoughts is by focusing your attention elsewhere, says McKay. What type of distraction works best will be unique to you. One way to quiet your fears about the future is to become intensely absorbed in your present, whether that means watching your coffee brew, losing yourself in a book, journaling your thoughts, or focusing all your attention on what the other person in a conversation is saying.

Another way to focus your awareness to what you’re doing is to move your body, which also brings other anti-anxiety benefits.

3. Do Get Physically Active

Your body can鈥檛 discern the difference between an actual threat and something that you perceive as a threat. That means whenever you become anxious, your sympathetic nervous system automatically activates, your body goes into fight, flight, or freeze mode, and your heart rate, blood pressure and breathing to accelerate. It’s the exact same response whether you barely averted a car accident or were asked a question in a Zoom meeting while you weren’t paying attention.

Although you can鈥檛 change your physiological response, you can learn how to lessen the severity of it, Kuehlne says. Regular exercise can help. A from the Journal of Affective Disorders found that moderate and strenuous exercise, including aerobic activity and strength training, helped ease symptoms of anxiety in those who were suffering from chronic anxiety. A in JAMA Psychiatry also found improved symptoms in those subjects with generalized anxiety disorder who practiced yoga.

In terms of how much exercise you 鈥渟hould鈥� be doing, any amount of moving your body is better than none. That could mean letting loose in a dance party of one in between meetings, a class at the gym or yoga studio, or an all-day hike.

4. Don鈥檛 Get Sucked into Doomscrolling

No is telling you to quit social media. But according to a recent study, when college students limited their social media usage to 30 minutes a day, their anxiety levels decreased.

“Anyone who experiences anxiety is likely to be affected by the scroll,鈥� McKay says. But the researchers specified that the results were less about the specific amount of time spent online and more about being aware of how you’re interacting with social media and making some effort to limit yourself. That includes being choosy about who you follow, which means lessening your exposure to sensationalized news reports and beautified accounts that only show the “Instagram version” of life.

Also, consider using social media for good, McKay says. Post or share things that inspire you or use it as a place where you can catch up with your friends.

5. Do Eat More Plants

The relationship between food and your mood is not news鈥攁nd something that鈥檚 probably been apparent to you since you were a kid. But published in the Annals of Medical Research suggests a surprising correlation between a predominantly plant-based lifestyle and anxiety.

Researchers surveyed hundreds of individuals on their emotions and found that vegans and vegetarians experienced significantly lower self-reported levels of anxiety and depression than omnivores. No further distinction was made regarding the specific intake of subjects.

It鈥檚 well known and supported by science that certain , which means if you choose to reduce your consumption of meat, emphasizing unprocessed food will do more for your longterm mood than seeking out the .

6. Don鈥檛 Overindulge in Alcohol

Hangovers happen. Maybe you were out with friends and lost track of how many beers you had. Or you knew it might catch up with you but you figured the night would be sufficiently memorable to offset any side-effects.

But sometimes the morning after screams at you with more than a headache. Hangxiety, short for hangover anxiety, is the name for the sense of uncontrollable worry many suffer after a night of drinking. The science behind it is complicated, but according to a study in the journal Personality and Individual Differences, the body鈥檚 drive to regulate itself after being intoxicated 鈥渃an lead to increased anxiety during withdrawal.”

The only known cure to hangxiety is prevention. When it isn鈥檛 an option to cut out alcohol entirely, curtail your consumption. Then pay careful attention or even journal about how much you consume and how you feel the next day. You might be surprised at the patterns you notice and your ability to discern your optimal cutoff.

7. Do Schedule Worry Time

Instead of adding to your anxiety by trying not to fall into worry, what if you indulged your negative thoughts? Setting a scheduled time each day to worry affords you a degree of control over the part of your brain that insists you consider each and every “what if.”

You can try journaling about your negative thoughts during this scheduled time, says McKay. 鈥淟iterally writing down what you鈥檙e worried about helps shift your perspective on what you鈥檙e anxious about,鈥� McKay says.

Another approach is , in which you deliberately bring your attention to your breath as you sit quietly. When your thoughts bombard you鈥攚hich they will鈥攖ry to simply observe them rather than spiraling into your reaction to them. Then bring your attention back to your breath. Repeat.

Your scheduled worry time can also include time spent in a therapy session.

8. Don鈥檛 Skimp on Sleep

No one operates at peak emotional capacity when they’re not sleeping well. But those who are prone to anxiousness tend to be especially sensitive to the effects of insufficient sleep, making it more likely that you’ll experience听 those unwanted symptoms, of anxiety, according to the

Not only can getting less sleep negatively influence your mood, but anxiety can cause you to get less sleep, creating a particularly frustrating cycle. It’s generally recommended that adults sleep between seven and nine hours a night, although your sleep needs are as unique to you as your anxiety. It can help to understand some of the most common misconceptions about sleep.

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Kieran Abbotts is a PhD student at the University of Oregon, studying human physiology. He earned his master鈥檚 degree in Metabolism and Exercise Physiology at Colorado State University. The lab where he now works studies exercise and environment and stressors on physiology. In other words, he鈥檚 an expert on how the chemicals in the body work during exercise, and what happens when things get out of whack.

鈥淓ssentially, there are two kinds of training. There鈥檚 functional overreaching, which means you stress the body with hard workouts and long runs. Then you provide adequate time to recover, and you induce adaptations,鈥� Abbotts said. This kind of training is ideal鈥攜our body is getting stronger. 鈥淵ou want to be functionally overreaching as an elite athlete鈥攕o that you鈥檙e making progress and becoming a better runner, but also giving yourself adequate recovery.鈥�

And then there鈥檚 non-functional overreaching, which can feel the same to many athletes, but it鈥檚 very different. 鈥淲ith non-functional overreaching you鈥檙e essentially doing the same thing鈥攂ig workouts, stressing the body鈥攂ut not giving yourself enough time to recover. And so you start doing damage.鈥� That damage might take a long time to show itself, Abbots said, but it eventually will.

This might be the most important thing to know about being an athlete at any level. Non-functional overreaching is exactly the same as very healthy training, except without enough rest. And rest is different for everyone, which makes it exceptionally easy to slip from functional overreaching into damaging non-functional overreaching without realizing it. Without adequate rest, the body begins to break down instead of build stronger.

RELATED: It鈥檚 Easy to Find Work-Life Balance. Just Find the Meaning of Life.

Stress Is Stress

Professional ultrarunner Cat Bradley, 31, living in Hawaii, has experienced fatigue and burnout in various forms, including just after in 2017.

Winning a big race is great, but it also means all eyes are on you鈥攖he pressure is high to stay on top. 鈥淎fter winning Western States, I took a month off, but I was still running at a high level. And for lack of a better term, I felt like I had a gun to my back,鈥� Bradley said. 鈥淚 wanted Western States so badly, and after I won, so many things happened and I never shook that gun-to-the-back feeling. After a while, it led to burnout. I had to take a mental break.鈥�

For many athletes, finding success can be the stress that makes non-functional overreaching feel necessary. How can you take an extended break when you鈥檙e winning and signing new sponsor contracts?

A second version of burnout for Bradley came when she went through an especially stressful situation outside of running. She was dealing with such extreme daily emotional stress in her personal life that everything else was affected, including running and training. When the body is enduring stress, it doesn鈥檛 know (or care) what the cause is. We can鈥檛 put our life into silos. If there鈥檚 stress in one鈥檚 life, everything else needs to be adjusted. It doesn鈥檛 matter if that stress is 鈥渏ust work鈥� or illness, or relationships.

When you鈥檙e overtraining or chronically overstressed, your body is creating higher levels of 鈥渃atecholamines,鈥� hormones released by your adrenal glands during times of stress like epinephrine, norepinephrine, or adrenaline. 鈥淗aving those chronically high levels of overstimulation and not enough recovery, you wind up with a desensitization,鈥� Abbotts said. 鈥淥verstimulation also causes decreased levels of plasma cortisol. Cortisol is the stress hormone, and it plays a very important role in your physiology.鈥�

When you鈥檙e exercising or stressing the body, cortisol will go up, to help the body deal with the stress. But if you鈥檙e constantly requiring lots of cortisol, your body will eventually down-regulate. It will adapt and then you鈥檒l have low levels of cortisol. This means trouble dealing with physical and mental stress.

In February, Bradley experienced her most recent version of burnout, and it happened mid-race. Bradley was running the Tarawera 100-miler in New Zealand. Besides training for such a big race, she was also working full-time and planning and preparing for her wedding, which was just days after the race. On top of everything, travel to the event was incredibly stressful.

鈥淚 was in fourth place, I could see third, and at mile 85, I passed out and hit my head on a rock,鈥� Bradley said. 鈥淲e can talk about the reasons that I fainted, but I really think my brain just shut down鈥攊t was too much.鈥�

For Bradley, reaching burnout has a lot more to do with outside stressors than the actual running. But now she鈥檚 aware of that鈥攕he continues to work on not reaching the “gun-to-the-back” feeling. The need to please others. The fear of losing fitness in order to take care of her body. It鈥檚 an ongoing process, but an important one.

Overdoing Is the American Way

Professional ultrarunner Sally McRae said, based on her observations, Americans are really bad at taking time off. 鈥淚鈥檝e traveled the world and Americans are really bad at resting,鈥� she said. 鈥淚t鈥檚 part of our work system. You go anywhere in Europe and everyone takes a month-long holiday. You have a kid and you take a year off. We鈥檙e not conditioned like that in America. It鈥檚 like you get one week and then after you work a decade, you get two weeks of vacation.鈥�

For McRae, avoiding burnout and overtraining has a lot to do with creating a life that鈥檚 sustainable. She started working when she was 15-years-old, so she realized earlier than most that life couldn鈥檛 just be working as hard as possible to count down to retirement.

鈥淧erspective is massive when it comes to burnout. My goal every year is to find the wonder and the beauty and the joy in what I do. Because it鈥檚 my job, but it鈥檚 also my life,鈥� McRae said. 鈥淎nd I really believe we鈥檙e supposed to rest鈥攊t should be a normal part of our life. Whether that鈥檚 taking a vacation or taking an off-season. I take a two-month offseason and I have for a long time.鈥�

RELATED: Why You鈥檙e Tired All the Time

One of the most important parts about rest and not overstressing the body is that everyone is different. An overstressed body can lead to hormonal imbalances, which in turn affects everything.

鈥淲hen you鈥檙e overtraining, you tend to get mood changes and have trouble sleeping,鈥� Abbotts said. 鈥淭wo of the big things that stand out are, you鈥檙e exhausted but you can鈥檛 sleep. And the other is irritability鈥攎ood swings, and depression.鈥� When you get to the point that you鈥檝e overstressed your body for so long that the chemicals are changing, pretty much everything starts falling apart.

And even though everyone is different, you鈥檇 never know that from looking at social media. 鈥淚 know social media makes it seem like ultrarunners are running 40 miles a day, doing a 100-mile race every other weekend,鈥� McRae said. 鈥淎nd that鈥檚 insane. You鈥檝e got to be in touch with yourself. It鈥檚 very different to wake up and feel sore or tired, but if you wake up and feel like you have no joy in the thing you鈥檙e doing, you need a real break from it.鈥�

How Can the Running Community Do Better?

Elite ultrarunner and running coach Sandi Nypaver wants runners to get more in touch with how they鈥檙e feeling and less concerned about numbers or what anyone else is doing.

鈥淚 have to have honest talks with people I鈥檓 coaching. I need them to feel like they can tell me how they feel, because sometimes they think they have to stick to the training plan for the week no matter what,鈥� she said. 鈥淏ut the plan is never set in stone. It鈥檚 meant to be adjusted based on how you鈥檙e feeling. Some weeks we might feel great and not need to change anything, while other weeks we might have to totally crash the plan and do something else.鈥�

It鈥檚 easy to judge ourselves against everyone else, especially when results and reactions are so public and available.

鈥淚t鈥檚 easy to say, 鈥榠f that person only took three days off after a big race, and now they鈥檙e already back to training, that must be what you鈥檙e supposed to do,鈥欌€� she said. 鈥淏ut even at the highest level, training is different for everyone. Resting is different for everyone.鈥�

鈥淪omething that鈥檚 really, really hard for many runners to understand is that once you鈥檙e not sore anymore, that you鈥檙e still not recovered,鈥� Nypaver said. 鈥淎 lot of research says that things are still going on in your body for up to four weeks after, for certain races, depending on the distance.鈥�

Sometimes it鈥檚 difficult to be aware of subtle signs when the soreness is gone. 鈥淐onvincing people that they need to chill out for a while, even past the soreness, can be really difficult.鈥� But after a huge effort, and before the next, people rarely end up saying things like, 鈥淚 really wish I hadn鈥檛 rested so thoroughly.鈥� Part of it is actually having a recovery plan. Putting rest days on the calendar, focusing on foam rolling and mobility on days that you鈥檙e not 鈥渄oing.鈥�

鈥淎nd, actually just relaxing. Taking it easy. It鈥檚 not just a running model, we live in a culture where we鈥檙e always being asked to do more,鈥� Nypaver said. 鈥淚 wish instead of always thinking about doing more, we鈥檇 focus on how we want to be more. A lot of us want to be more relaxed and less stressed and happier and enjoy our lives. We need to put our attention on that instead of trying to do so much. It鈥檚 something I struggle with all the time.鈥�

We don鈥檛 get validation for resting, relaxing, and being present because there鈥檚 no tangible thing to show for it. There鈥檚 no 鈥渂e really calm often鈥� challenge on Strava. But the bigger rewards are great. You just have to trade in immediate dopamine hits for a much more balanced, happier life.

Simple, right?

鈥淥ne thing I鈥檓 doing, and asking my athletes to do, is to write down your intentions,鈥� Nypaver said. 鈥淥ne of my intentions is to chill out more this summer and enjoy it. I grew up thinking it鈥檚 all about running, and I have to go all-in on running. But having other outlets, other things that I like to do, is so important.鈥�

When you鈥檝e reached burnout鈥攁n extended period of non-functional overreaching, prolonged rest is the only way to let the body fix itself.

鈥淥nce you are overtrained, you need to stop training,鈥� Abbotts said. 鈥淚t鈥檚 just kind of the bottom line. Maybe some people can get away with greatly reducing their training load, but most of the time you need to stop. You need an extended amount of time off.鈥�

There鈥檚 nothing glamorous about rest. There鈥檚 no prize money in relaxing. But it鈥檚 the absolute key ingredient in extended performance, and in a much healthier, happier life.

The post Why Burnout Is More Complicated than You Think appeared first on 国产吃瓜黑料 Online.

No one needs to tell you that work is a source of stress. But the workplace鈥攁nd its unrelenting deadlines, meetings, politics, and frustrations鈥攈as become the leading stressor for Americans. According to a , 83 percent of workers in the United States suffer from work-related stress. Among that group, 25 percent report that work is their number one complaint.

While work stress takes a toll in numerous ways in our everyday lives, perhaps the largest toll is on mental well-being. Recently Calm, the mental health brand, asked users what difficult moments prompted them to use the app. Facing challenges at work was the most common response.

Eradicating workplace stress obviously isn鈥檛 an option. That leaves everyone in need of different ways to handle that stress better. The answer may seem too obvious.

鈥淭aking a mental health break can take you out of the monotony鈥攐r chaos鈥攐f your day and bring you back to the present, allowing you to re-enter your work day less stressed and more focused, increasing your productivity in a calm and sustainable way,鈥� says Madeline Lucas, a New York-based therapist at , a mental health therapy platform.

Easier said than done. If you think you鈥檙e too busy to take a break, feel guilty slipping away during work hours, or don鈥檛 want your co-workers to think you鈥檙e unproductive, you鈥檙e not alone. Those are the top three reasons why workers don鈥檛 take a break during the day for their mental health, according to a report.

But finding even 60 seconds to be present with yourself and your surroundings can help you feel more centered, says , a life coach, host of the , , and chief purpose officer at Calm.

When Do You Need to Take a Break at Work?

It may seem like you would know when you need to take a break. But that鈥檚 not necessarily the case. 鈥淭aking breaks at work is not intuitive,鈥� Shetty says. 鈥淲e haven鈥檛 been trained on when to take breaks or how to do them, so most people just skip them and take their stress into the next task or meeting.鈥�

There are actually classic signs of needing to take a mental health break. Lucas explains, 鈥淎re you, for instance, having difficulty focusing or completing a task, becoming easily distracted by other thoughts or activities, or even noticing a dull numbness if you鈥檝e been on your computer too long?鈥�

You might also notice that you鈥檙e more irritated, annoyed, or resentful toward your coworkers and tasks than usual. Even feeling constantly fatigued can indicate you need to step away from the screen. Check in with yourself throughout the day鈥攐r even the hour.

5 Ways to Take a Break at Work (in Less than 60 Seconds)

How long you take a break is up to you. The more time you can devote to your mental health, the better. Although any amount of time for a break is better than none. Even 60 seconds.

The duration of your break might also depend on your manager or your workplace. 鈥淣o one will probably notice if you take one minute for a few deep breaths before a meeting,鈥� Shetty says.
If, however, you intend to take a longer break, you might want to communicate your need for that.

The most important thing to remember is, as Shetty says, 鈥渁 short break is better than no break.鈥� Here are five to try.

1. Stretch Your Neck

Settle yourself comfortably in your chair, close your eyes or soften your gaze, and release your shoulders away from your ears. Lower your chin toward your chest and slowly roll your head from side to side. As you do this, breathe deeply. Repeat at least two to three times, Lucas says. can activate the vagus nerve, which in turn kicks in your parasympathetic nervous system, which lessens physical and mental tension.

2. Practice the Three W鈥檚

This refers to 鈥渨alk, water, and window,鈥� a practice that Shetty created. First, take a walk, which has stress-reducing benefits. Bonus points if you can be outside. But even just walking into another room or down the hallway can help, he says.

Next, drink some water. 鈥淔ive cups of water per day lowers the risk of anxiety,鈥� he says. This, by the way, comes from a recent in the World Journal of Psychiatry.

The last one is looking into the distance through a window. Not only will you give your mind a well-needed break, you鈥檒l also reduce eye strain, he says. Follow the 20-20-20 rule from the American Optometric Association: Every 20 minutes, take a 20-second break and look at something 20 feet away.

3. Slow Your Breathing

Turning your attention to your breath is one of the most time-tested and science-backed ways to give your body and mind a break. Slowing your breath causes your heart rate to lessen, your blood pressure to lower, and your mind to quiet. And it can start to take effect in just a few seconds. Although focusing on your breath听 won鈥檛 eradicate the source of your stress, it can modulate how you show up to it.

Inhale for a count of four and exhale for a count of four. Or as you breathe in, say 鈥渋nhale鈥� in your head, and say 鈥渆xhale鈥� as you breathe out. You could also use a specific mantra that matches your inhale and exhale. One option sometimes used in yoga is 鈥溾€� which means 鈥淚 am that鈥� in Sanskrit; say 鈥渟o鈥� to yourself as you inhale and 鈥渉um鈥� as you exhale.

4. Tap It Out

Using your fingertips, lightly tap across your chest, then down each arm and back up to your chest. Take long, slow breaths as you do so. 鈥淭his can awaken your system and reground you in the present moment,鈥� Lucas says.

How, exactly? 鈥淭apping is another way you can activate the parasympathetic nervous system to signal messages of safety, calm and relaxation to the brain,鈥� she says. supports this.

5. Give (and Receive) Some TLC

Although silly pet videos can soothe your nervous system by making you laugh, that the real deal is even more effective. Engaging with a cat or dog for 10 minutes can significantly lower levels of the stress hormone cortisol. Can’t take a break for that long? Finding one minute to play with your fur baby isn鈥檛 going to make you feel worse.

The post 5 Ways to Take a Break at Work (and Stress Less) in 60 Seconds appeared first on 国产吃瓜黑料 Online.

I walked into my first yoga class at the Y a few Friday evenings ago, feeling nervous and intrigued. Usually, I鈥檓 not one for an evening workout class on the weekend鈥擨鈥檇 rather eat takeout and catch up on my favorite shows in bed, or hang out with friends鈥攂ut I felt a random urge to go. I needed a calm way to end an otherwise stressful week.

I wasn鈥檛 sure what to expect. During my past experiences at studios, I experienced physical pain throughout class. However, yoga is something my friends and dietitian recommend when it comes to working on my mental health and being in tune with my body. I wanted to give the practice another shot.

I went alone like I usually do. It鈥檚 easier than trying to make plans, especially at the last minute, and working out with people I know can make me feel watched and self-conscious.

When the class began, my teacher, Jody, told us to sit in a relaxed position, feel the grounding of our bodies, and breathe deeply. I found her gentle voice to be instantly calming. As we moved through each pose, she offered prop-assisted variations and encouraged us to not place any judgment on ourselves.

I knew I was in the right place.

I was able to settle into each pose in a way that felt comfortable (enough) while taking deep breaths鈥攊n through the nose, out through the mouth. Focusing on my breath helped me not think of all of the stressors in my life, a much-needed gamechanger. As I did this, I found myself thinking, 鈥淟ook at these cool things my body can do.鈥�

This idea felt revolutionary. As someone who has struggled with body image and to others for years, this thought coming naturally鈥攁nd me believing it鈥攚as a big deal. Ever since I was a kid, I remember looking at my friends鈥� bodies and judging mine for being bigger. Plus, as an , otherwise known as 鈥淭he Achiever,鈥� I鈥檝e always had a bit of a competitive streak. This was exacerbated by the fact I鈥檓 no stranger to those (horrible, horrible) magazines with headlines like 鈥渢he best and worst celebrity beach bodies.鈥� I鈥檝e strived to be one of the better (if not best) participants in any activity, whether that鈥檚 dance, volleyball, or something else, and I feel insecure if I鈥檓 not.

But ever since my first year of college six years ago, when I joined , a social justice-based eating disorder organization, my relationship with my body has been changing. The refrains we learned, while a bit fuzzy, still echo in my head: all bodies are good bodies, and our value isn鈥檛 in what we look like.

In just a few short weeks, I鈥檝e found that yoga helps me get into that mindset because it gives me an opportunity to appreciate my body without putting too much emphasis on it.

How Yoga Can Help with Body Image

Curious about this experience with yoga, I reached out to teachers and therapists about yoga鈥檚 ability to affect your relationship with your body. (With this, I need to acknowledge my privilege as an able-bodied person.)

Yoga can help you experience your body differently 鈥渂y increasing flexibility over time, gaining more confidence in how your body can move through yoga poses, and practicing with the intentions of improving the relationship you have with yourself,鈥� says Victoria Mengel, a creative arts therapist and primary therapist at , a residential eating disorder facility.

Several studies suggest that yoga can help your relationship with your body. A found young adults who practice yoga experience increased gratitude for their body. The same study found that participants felt more accomplished and confident in their yoga practice, especially in classes with diverse bodies. Additionally, discovered women who participate in yoga are more aware and responsive to bodily sensations. They also experience lower levels of self-objectification and greater body satisfaction.

How to Improve Your Relationship with Your Body During Yoga

If you worry a yoga class will worsen your body image struggles (especially with all of those tight leggings and workout tops), I hear you. The following tips can help:

Try different classes and find what works for you

Mengel suggests trying different kinds of yoga and sticking to ones that feel the best physically and mentally. She suggests that Yin yoga or restorative yoga may be a good place to start.

Location also matters. You can practice in a studio, park, or your bedroom鈥攂asically, wherever you feel the most comfortable, she says. Note: This may change over time!

Set your intention

Before you move into your yoga practice, your teacher may mention 鈥渟etting an intention.鈥� This is another great way to focus on body love. a yoga teacher with a master鈥檚 in mental health counseling and marriage and family therapy, suggests an intention like, 鈥淭oday, I鈥檓 going to treat myself with love and respect, and I鈥檓 going to honor my body.鈥� If you slip up鈥攍ike judge yourself for falling out of a pose or find yourself comparing your body to someone else鈥檚鈥攖hat鈥檚 okay. Be understanding as best as you can.

Pay attention to your thoughts

Your mind may wander throughout yoga鈥攊t certainly does for me鈥攁nd that鈥檚 okay. Take this opportunity to notice what you鈥檙e thinking and how those thoughts could be more helpful. 鈥淏y practicing this skill (non-judgmentally, I might add), we practice the ability to pay attention鈥which] is a central skill in helping with body image,鈥� says , a psychotherapist and yoga teacher. Being able to notice negative body thoughts is the first step toward changing them.

Engage in compassionate self-talk

Once you鈥檝e noticed any unhelpful thoughts, think about how to reframe them. Or, alternatively, try to be more intentional about thinking positive thoughts first. During my practice, I like to repeat affirmations with each deep breath, such as 鈥淢y body is my friend鈥� or 鈥淚 am loved.鈥�

Focus on your own practice

If you notice thoughts of comparison popping up, it can be helpful to remember that people aren鈥檛 watching you鈥攖hey鈥檙e focused on themselves.

鈥淚t is important to leave the ego out of the yoga practice,鈥� says , a yoga teacher. 鈥淭o not compare yourself to others and their practice, but also not to compare to how your own practice was last time. Each time we come to the mat is different.鈥� She recommends closing your eyes during poses so you won鈥檛 be tempted to compare yourself.

Remember you鈥檙e not the only one who鈥檚 challenged

However, paying attention to others can sometimes be beneficial to my own practice. When I do notice other people resting or choosing a variation, I feel relieved and grateful. It gives me permission to do the same (even though I know I have that regardless).

Celebrate your body鈥檚 abilities

You may struggle to do or hold certain poses (been there, done that), and there鈥檚 no shame there! Your value isn鈥檛 dependent on your abilities. But at the same time, it鈥檚 also OK to celebrate what your body can do (which may or may not change over time!).鈥淲e鈥檙e all on our own paths, and we should celebrate our uniqueness,鈥� Sprintis says. 鈥淵our yoga practice belongs to you, which means there鈥檚 no scoreboard or competition.鈥�

Remember the big scheme of things

鈥淥ur bodies are the most incredible machines on this planet, and when we are able to shift our mindset and release unrealistic expectations of how we 鈥榮hould鈥� look, we can learn to treat our body as our home, with unconditional love and acceptance,鈥� says Cat Meffan, a yoga teacher and the founder of . 鈥淏ring love, compassion, and gratitude to your body in your practice and you will start to feel and experience a shift.鈥�

Try to keep those feelings top of mind throughout your entire yoga practice鈥攅ven when it ends, in Savasana鈥攂ecause a body at rest is worthy of appreciation and love, too.

In that Friday yoga class, after recalling everything I鈥檇 learned in Embody, I realized my body is my friend. She helps me move into different, interesting poses. She works her hardest to meet my requests and keep me healthy. She鈥檒l be with me my whole life. I want to treat her with the same respect.

And when my version of a pose looks different from someone else鈥檚, that鈥檚 just it鈥攊t鈥檚 different, not worse or shameful or wrong. My body hasn鈥檛 done yoga for long; she鈥檚 still learning, and that鈥檚 okay. She鈥檚 a tool, a shell, not something that needs to look a certain way. I want to see what she can do and honor that limit.

I still struggle with comparison and gratitude sometimes. I wish my body was smaller and more flexible. I judge myself when I can鈥檛 do the harder poses. In these moments, I try to focus on Jody鈥檚 voice saying 鈥渘o judgment.鈥� That is the energy I want to harness moving forward in yoga and in life.

The post I Struggled with My Body Image for Years. Here鈥檚 How Practicing Yoga Has Helped. appeared first on 国产吃瓜黑料 Online.

The original goal was to be the first to cross the Arctic Ocean in the summer. But a couple of weeks into their 2005 expedition, polar adventurers Eric Larsen and Lonnie Dupre found themselves trapped on a small chunk of ice, waiting for a helicopter rescue instead. For nine days, Larsen says, he had nothing to do but sit in a tent listening to an MP3 player with a handful of albums on it. He couldn鈥檛 sleep, partly because he was crushed with disappointment. To pass the time, he started to ski tiny loops around the ice floe, then would sit on a sled until he got cold听before skiing another lap.

Mentally, that time in limbo was much like what he鈥檚 experiencing now, sheltering in place in Crested Butte, Colorado, with his wife and two kids, the result of听worldwide lockdowns to slow the spread of COVID-19. With no clear sign of when stay-at-home orders will end, his time in that tent鈥攕tuck, unsure of when a helicopter would arrive鈥攅choes what Larsen鈥檚 going through in quarantine. 鈥淚t鈥檚 just uncanny, the similarities and the emotional peaks and troughs that you go through,鈥� he says.听

What Larsen describes is a concept that鈥檚听now familiar to many of us: cabin fever. And as much of the world hunkers down under some level of quarantine, concerns have escalated about what the effects of so much isolation may be. Will incidences of depression, suicide, and other mental-health issues rise as a result of being cut off from friends, family, activities, and the outdoors? While studies of cabin fever and quarantine confirm that the psychological risks are real, there are also reasons for optimism.

Research on astronauts, explorers, Antarctic scientists, and others who have long lived in isolated and extreme situations suggest there are plenty of ways to get through uncertain times in close quarters with your sanity intact, says , a psychologist at the University of Manchester in England听and coauthor of .

鈥淧eople talk about how awful it鈥檚 going to be and how damaged people are going to be when they come out of this,鈥� Barrett says. 鈥淲ell, that鈥檚 not the case when you look at most extreme situations. The resilience, and coming out of it in a positive way, is much more common than having a negative reaction.鈥�

What exactly is cabin fever? It isn鈥檛 a scientific term so much as a folk phrase that emerged from popular culture with some loose links to medical history. The phrase may have originated during typhoid outbreaks in the early 1800s. In 1820, a British publication called The Gentleman鈥檚 Magazine used cabin fever as a synonym for the disease. It wasn鈥檛 until 1918, according to Merriam-Webster, that the term was first used to refer to the extreme restlessness and irritability that can emerge from being confined indoors for a long time. Although cabin fever isn鈥檛 an official diagnosis, its well-known symptoms include irritability and restlessness, claustrophobia, depression, fatigue, paranoia, and a feeling of being trapped.

In the early 1980s, researchers at the University of Minnesota set out to learn more about听cabin fever by observing听how people deal with the state鈥檚听long, difficult winters鈥攃old, dark stretches that often last half the year. They interviewed 35 men and women between the ages of 17 and 84. Results suggested that half of them听, and they experienced it in similar ways: by losing their tempers, not getting anything done, and feeling bored, irritable, depressed, or dissatisfied. Those feelings might sound familiar to people currently living through shelter-in-place orders around the world.

鈥淚t鈥檚 not so much that you are confined to the house, but the fact that you can鈥檛 get away,鈥� said one farmer interviewed for the study. 鈥淛ust knowing the fact that, no matter what comes up, you can鈥檛 leave is probably more aggravating than anything else.鈥�

But while some people who were interviewed reported sadness and low energy, others described cabin fever as simply something to get through. Paul Rosenblatt, an emeritus professor of psychology at the University of Minnesota who coauthored the study, interviewed one Swedish-American man in northern Minnesota who said that he first heard the term cabin fever in the early 20th century from lumberjacks in the area. Other respondents said they liked having the chance to plan vacations, be creative, or enjoy books, TV shows, and time with family. 鈥淪ome seemed to gain or grow from their experience of cabin fever,鈥� Rosenblatt says.

Not everyone fares as well when cooped up. In research published in February, scientists from King鈥檚 College London analyzed 24 studies from ten countries that looked at the psychological effects of quarantine in response to SARS, Ebola, the H1N1 flu, MERS, and equine influenza. Most of the studies found to quarantine, including depression, anger, fear, alcohol abuse, and symptoms of post-traumatic stress disorder. Healthcare workers and people with a history of psychiatric disorders were particularly vulnerable. Some symptoms persisted for months or years. Longer quarantines were linked to worse mental-health outcomes.

One study included in the review was conducted soon after SARS began to spread through Toronto in 2003. During the outbreak, the city ordered more than 15,000 people to stay home, where they were supposed to wash their hands frequently, wear masks around family members, and sleep in isolated rooms. Within a month or two after their quarantines lifted, researchers collected surveys from 129 people听and found that 听had听experienced symptoms of depression and PTSD.听

The COVID-19 lockdowns differ from the SARS quarantine in several ways, says study coauthor Laura Hawryluck, a critical-care physician at the University of Toronto. The city鈥檚 quarantine at that time targeted people who were most at risk, which increased fears among the quarantined that they might get sick or infect others. That鈥檚 different from what we鈥檙e experiencing today, in which almost the entire world is staying home. And people did not have as many ways to connect virtually then either鈥擣acebook didn鈥檛 roll out until 2004鈥攚hich made them even more isolated.

On the other hand, the current pandemic has affected more people in more places, with added concerns about insufficient protective gear for health care workers, a lack of treatments and ventilators for patients, and the global economic downturn. The differences make it hard to predict the psychological toll of COVID-19听quarantines, which Hawryluck and her colleagues are seeking funding to study. 鈥淲e鈥檝e all seen on TV the amount of death, and the sheer volume of this, and not knowing where it鈥檒l听end,鈥� she says. 鈥淲e鈥檝e never dealt with it on this scale.鈥�

While studies of people who spend time in isolated, confined, and extreme settings suggest that tough times do occur, scientists have yet to identify a consistent pattern of what to expect.

, a research psychologist at the University of Manchester, has studied this question through the lens of adventure athletes. Smith coleads a research endeavor called the with Emma Barrett. He says that, according to some theories, the beginning of an expedition is hardest because everything is so new. But according to other theories, the end is hardest because those involved know they鈥檙e going to be done soon and start to let down their emotional guard. There鈥檚 even evidence for what researchers call a 鈥渢hird-quarter phenomenon鈥濃€攁 dip in morale that can happen soon after the halfway point of an expedition, when people start to reflect on how much time is still left to go.

Regardless of when the lows and highs happen, it can be helpful to recognize that both are normal. 鈥淚 think that鈥檚 quite empowering for people to know,鈥� Smith says. 鈥淚f you鈥檝e had a rough day, tomorrow may well be better without having to do anything.鈥�

As the six-week mark of lockdown nears for many U.S. communities, it鈥檚 also good to be aware of a turning point that often happens听four to six weeks into space missions, says Nick Kanas, emeritus professor of psychiatry at the University of California at听San Francisco, who has been studying astronauts since 1969 and has worked with NASA. As excitement wears off, irritability and annoyance ramp up. 鈥淲hen you first get isolated with somebody, you give them a break. You鈥檙e听on a high because you have a new mission,鈥� Kanas says. 鈥淭hen, as the mission drags on, things get a little boring and routine. Morale tends to drop. The same old jokes, the same old quirks, the same old hobbies that you all share become a little pass茅.鈥�

There is also a chance our brains may change as a result of a quarantine experience. Studies of astronauts on long-term missions have documented structural changes in the brain as well as cognitive changes, resulting in illusions, confusion, memory problems, and a distorted sense of time, Kanas says. With research suggesting that being in nature helps our brains relax, it鈥檚 possible that nature deprivation as a result of lockdown could have the opposite effect. But the COVID-19听quarantine differs from these extreme scenarios in important ways: Zero gravity likely played a role in the neurological changes in astronauts. And we are still able to connect with others, be part of our communities, and are more or less free to come and go and to get fresh air, even if we can鈥檛 roam as far as we鈥檙e used to.

Still, to get through this strange time, space-psychology research offers useful coping strategies. For example, astronauts often say that having a sense of purpose for the greater good helps them cope, Kanas says, and people on pandemic lockdown could adopt the same attitude: by staying home, they are helping the world. In space, people often report that their favorite thing to do is to look at the earth out the window, and plenty of research suggests that spending time outside鈥攅ven alone鈥攊s likely to boost moods of the general populace, too. Regular discussions with companions about interpersonal relationships is another tool that astronauts use to maintain group cohesion. 鈥淭ake a little time under calm, relaxed conditions with the other people you鈥檙e听living with, and just see how things are going and how you can improve it,鈥� says Kanas.

Effective coping strategies might change over time in isolation, Nathan Smith adds. For one study, he, Barrett, and their colleagues analyzed responses to a daily diary questionnaire submitted by six British army soldiers during a 68-day ski traverse of Antarctica in 2017. At the , team members were most likely to cope by immersing themselves in tasks or by limiting sharing their emotions with others, the team reported. In the second half of the trip, soldiers were more likely to use motivational strategies that gave them a sense of control, like taking one day at a time, setting achievable daily targets,听trying to see their situation in a positive way, and using humor.

Stressors are likely to shift in quarantine, Smith says, and coping strategies need to evolve, too. 鈥淓arly on, it鈥檚 going to be an unusual experience. It might be dynamic and uncomfortable, but over time, it might become more monotonous,鈥� Smith says. 鈥淭he way you deal with that might have to adjust and adapt.鈥�

Mass quarantine is a new experience even for seasoned adventurers, like听, a South African climber and an author, who was the first woman to summit Mount Everest from both the south and north sides听and is now based in Andorra, the听country between France and Spain. She feels less motivated than usual, and says that the restlessness of sheltering in place听is more extreme than anything she has experienced in the wilderness because it came on so quickly and has no clear end point. Also, she points out that we go on adventures by choice. On expeditions, she says, 鈥淚鈥檓 focused on the light, not on the darkness, and I find that interesting. Whereas this? I didn鈥檛 sign up for this.鈥� To cope, she has been using strategies she developed on climbs, like noticing small details in the world around her and learning something new, in this case studying Catalan.

Polar explorer Eric Larsen has noticed emotional patterns that tend to occur on his expeditions. For the first week or so, everything seems overwhelming and impossible. Then听he pushes past fear and makes progress for a few weeks听before another challenging phase sets in. Around day 40, he has a breakthrough of letting go and being in the moment. To get there, he says, it helps him to establish routines and specific roles among expedition members, along with a philosophy of taking one step at a time and accepting that an emotional roller coaster is part of the process.

He and his wife have taken a similar approach to quarantine. They take turns with the kids, so they know when they will be able to get other things done. They think in terms of one lunch at a time until shelter-in-place orders are scheduled to lift. 鈥淲hen that big goal seems so unachievable, you can measure progress by these little steps,鈥� he says. 鈥淵ou can look back and see the accumulation of all of them, and that is actually working toward听your goal.鈥�

Emma Barrett suggests trying to think about this period like an extreme outdoor adventure, which can be awful while you鈥檙e struggling through bad weather in intense terrain听but rewarding once it鈥檚 all over. 鈥淚t鈥檚 miserable at the time, but you look back on it, and you鈥檝e got stories to tell, and you鈥檝e made it, and you鈥檝e achieved something,鈥� she says. 鈥淓ven when it feels really grim, there is going to be a time when you look back on this and say, 鈥業 didn鈥檛 think I could cope, but I did.鈥欌€�

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I am wound tight right now. My nerves can build to teacup-poodle intensity in the chillest circumstances, and I can make coffee nervous the morning before a race. Right now, of course, is uncharted territory for even the steeliest nerves, with the coronavirus virtually shutting down the world. I have historically used gravity sports and long runs on singletrack to settle my overactive adrenal glands, but since those are off the table at the moment, I鈥檓 using the daily to relieve stress. They are a godsend.

I can鈥檛 overstate how satisfying it is to repeatedly hit something while sheltering in place. I am not a violent person, but I find myself really wanting to beat the shit out of this spiky little virus. Alas, no matter how much I try and personify COVID-19, using my nonexistent fighting skills to injure something as uncaring and invisible听as a virus is silly. Of course, whacking听long strands of polyester rope on the ground in my driveway is pretty silly as well. And maybe the absurdity of working out with these ropes is what makes it so satisfying in a world that feels existentially stressful.

Did I mention that these battle ropes are an incredible workout? The heft of the line delivers just enough resistance that I feel like it鈥檚 building muscle in my arms and core, yet it鈥檚 still maneuverable enough that the exercise is aerobic. I鈥檓 usually out of breath and actively sweating five minutes into a session without even noticing鈥攂ecause I鈥檓 so focused on getting my angries out. Plus, using the rope is low impact enough that I can just absolutely whale听on it and not stress about injuring myself (like I do when I swing kettlebells with tired arms).

There are a number of workouts with fun names like the wave, the slam, flies, grappler throws, and more, but I find myself drawn to circuits that focus on slamming movements, for obvious reasons. These ropes deliver all of these fitness and stress-relief benefits in an extremely simple, durable package.听

I struggled to write notes about the technical details of this piece of gear鈥攊t鈥檚 40 feet of rope, 1.5 inches in diameter, and the rubber capped ends help me maintain grip when my palms get sweaty. But feature-wise, there isn鈥檛 a whole lot going on. It鈥檚 just a heavy inanimate object that I can rhythmically smack on the ground, knowing that I鈥檓 getting a good workout.

I recognize that the $100 price tag may be too expensive听for some people right now, and this gear听takes up too much real estate and is听too loud to use in an apartment. If you do have the means and the space for these battle ropes, though, and if you鈥檙e looking for an easy way to let off听some rage that doesn鈥檛 involve punching holes in your walls, this simple piece of gear works wonders for stress management.听

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I鈥檝e been working from home for years鈥攕omething you might have wished you could do, too, before you started sheltering in place and found yourself pining for your cubicle鈥攁nd like most people who do so, I鈥檝e gotten quite accustomed to doing lots of things alone. One of those things is riding my bike.听

I don鈥檛 mind riding by myself at all. In fact, I cherish the solitude. And while I always enjoy good cycling company when听I have it, there鈥檚 nothing that tills the soil of your brain like some quiet saddle time. Now it seems the rest of the cycling world is catching up to me, whether they like it or not. (Not hard, given how slow I am.)听

Nevertheless, riding alone doesn鈥檛 come naturally to everybody, especially those among the roadie set, for whom training without a paceline is like practicing free throws without a hoop. Then there are all the cycling clubs and teams across the country who count on their weekend group rides to keep them grounded鈥攁 state of mind that has become even more elusive given the situation in which we all find ourselves. So now that packs and pacelines have (temporarily) gone the way of rim brakes and 23-millimeter听tires, here鈥檚 a quick guide to riding alone听for the socially dependent cyclist.

Loosen Your Grip on Time

One of the first things you learn as a new cyclist is to loosen your grip on the handlebars; if you white-knuckle it and stiffen up, you鈥檙e more likely to crash. Similarly, the solo-ride novice tends to fixate on matters of time, and doing so only sets you up to crash mentally as you attempt to cling to a structure that isn鈥檛 there. Certainly, there鈥檚 great comfort in rides with fixed start and end times, but that鈥檚 of little use when you鈥檙e your own riding partner, in the same way that pants have become superfluous now that you鈥檙e working from home. A solo ride should unfold organically听and should be as long or as short as your legs and mind dictate. Instead of gulping your coffee with one eye on the clock so you can听hit the bathroom in time for the rollout, savor your morning brew and enjoy your pre-ride bowel movement in a state of peace and contemplation.

Dig Deep… into Your Own Psyche

Speaking of contemplation, silence is perhaps the most difficult adjustment for the group rider. The social component of cycling is a large part of its appeal, and there鈥檚 great pleasure in drifting through the pack, catching up with friends, sharing gossip, and comparing components. But you can learn a lot more from a ride than who got which shoes or what tire pressure everyone鈥檚 running. Pedaling quiets the , and once freed from idle chatter, you鈥檒l soon find yourself pleasantly adrift in the infinity of your own head space鈥攚hich you need now more than ever. Life can seem overwhelming when you鈥檙e in the thick of it, but as you pedal away from work and home (which are the same place now), you鈥檒l find you鈥檙e much more able to process it all, in the same way听a player piano can turn all those random-seeming perforations into song.

Be Self-Sufficient

While a couple hours of solitary riding can help untie the knots in your brain, you can鈥檛 meditate your way out of a broken chain or a flat tire. The group rider may take advantage of herd immunity by setting out with little more than a spare tube and a single CO2 cartridge, confident that, should they need something else, someone will have them covered. However, the solo rider needs to be ready for anything. No, you don鈥檛 need to bring a welding torch, but you should have the full complement of emergency tools鈥攁nd that includes an actual pump. (Roadies in particular tend to prioritize aesthetics over preparedness, and many would sooner carry a dead fish than a pump.) Also, take inventory of your bike, and know your equipment. Twenty miles into your ride is not the time to discover you鈥檝e got Torx fittings on your bike but none on your multitool. And if the last time you tried to remove your tires you nearly broke your thumbs, gave up, and brought them to the shop, maybe go with a different wheelset.

Indulge Yourself

Relax, you鈥檙e not being sentenced to solitary confinement here. If anything, you鈥檙e finally free! Free from the tyranny of which bike to ride,听free to stop and relieve yourself when and where you want,听free to either push the pace or slack off like you鈥檙e in between Zoom meetings. Now鈥檚 the time to explore those roads you never travel听or those trails you never explore听or to drop the training program for a while and experience the joy of tooling around in sneakers and cutoffs.

Sure, if you鈥檙e the sort of rider for whom cycling听alone doesn鈥檛 come naturally, it may feel strange at first, like eating alone听in a restaurant. (Remember eating in restaurants?) But don鈥檛 worry, you鈥檒l get the hang of it. You may even come to love it, as I do. Nobody cares if your socks don鈥檛 match or you鈥檙e cross-chaining on the climb. Plus, riding alone is a skill, and it鈥檚 just as important as knowing how to handle yourself in a pack.

Oh sure, there鈥檚 always Zwift, but sooner or later, you鈥檒l have to free up some internet bandwidth so your kids can do their distance learning. And cabin fever is real, so getting a little space from everybody is always a good thing.

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Cannabidiol is my jam. I take before bed so I can sleep through the night. I use on my feet after a high-mileage day to reduce joint inflammation and boost blister healing. And I eat when I don鈥檛 have time to prepare real food and need a good five hours of metabolic and emotional satiety.

But for fast-acting anxiety obliteration and self-care triage, nothing holds a candle to ($85). I鈥檝e spent the past few afternoons spritzing it on my wrists, and within minutes I feel completely and utterly zen about the magazine-deadline chaos swirling around me. I am the eye of the storm, and the eye of the storm smells like fresh-cut grass, a touch of earthy hemp musk (courtesy of the CBD), and peppery vetiver, which is used in aromatherapy to . Shortly thereafter,听the sharp green notes are softened by mouth-watering honeyed lemon, retreating close to the skin and hovering there until morning. Inhale,听and drift into memories of learning to cartwheel on plush lawns听and gulping icy Arnold Palmers after scorching summer missions. You will be ready for a power nap, even if you are not a nap person.

The 15-milliliter bottle contains 150 milligrams of full-spectrum hemp-derived CBD oil. According to math and by the authoritative blog Now Smell This, Dirty Grass contains around 0.7 milligram per spray鈥攁 far smaller dose than the 10 to 25 milligrams you鈥檇 get from a typical edible, unless you want to go to town with it. And that鈥檚 fine: the CBD caught my attention, but the aromatic symphony is the real star, lulling my breath into the slow, deep rhythm that鈥檚 .

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