Stress is an inevitable part of executive mums' lives, managing a demanding career and family leaves little time for self-care. But did you know that stress doesn’t just sap your emotional energy? It physically drains your body, leaving you fatigued and unfocused. The good news is that small adjustments in posture and movement can counteract the toll stress takes on your energy levels. In this blog lets discuss more about how stress affects your energy levels and some simple yet effective ways to manage it.
Stress triggers the release of cortisol, a hormone that helps your body respond to challenges. While short bursts of cortisol are helpful, chronic stress keeps cortisol levels elevated, leading to fatigue, poor sleep, and even brain fog. For executive mums balancing a packed schedule, this constant state of “fight or flight” leaves little energy for the things that truly matter - whether it’s excelling at work or enjoying time with your family.
Stress can also tighten muscles in your neck, shoulders, and back, leading to posture issues. Poor posture reduces blood flow, restricts breathing, and places unnecessary strain on your muscles - all of which further sap your energy levels.
Here are some simple yet effective ways to manage stress and reclaim your energy:
Practice Deep Breathing: Proper breathing is a powerful tool for stress relief. Shallow breathing, which often happens during stressful situations, deprives your brain and muscles of oxygen. Take a few moments throughout your day to practice deep diaphragmatic breathing. Sit upright, inhale deeply for a count of four, hold for four counts, and exhale for four counts. This not only relaxes your body but also helps clear your mind.
Focus on Your Posture: Good posture is essential for reducing stress-induced tension. This is applicable to sitting, standing and sleeping posture. Sit back in your chair with your feet flat on the floor, shoulders relaxed, and your lower back supported. An aligned spine promotes better breathing and blood flow, helping to combat stress-related fatigue.
Watch this video on “How do you know if you have a good Sitting Posture?”
Prioritize Restorative Sleep: Stress often disrupts sleep, and poor sleep creates a vicious cycle of increased stress and reduced energy. Create a bedtime routine that allows you to wind down. This might include turning off screens, using aromatherapy, doing light stretches, or using relaxation techniques like guided meditation to help you fall asleep.
Engage in Mindful Practices: Practices like yoga, tai chi, or even a 10-minute mindfulness session can help reduce stress levels. These activities not only calm your mind but also improve body awareness, helping you identify and release physical tension caused by stress.
Incorporate Movement Breaks: Prolonged sitting or static postures amplify stress-related tension in the body. Set a timer to stand up and stretch every 30–60 minutes. Simple movements like shoulder rolls, neck stretches, or a short walk can help release built-up tension and improve circulation, making you feel more energized.
Get your free video guide on "Quick and Easy Desk Based Exercises to avoid spinal & joint pain" HERE. These are simple and easy exercises that can be done in under 2-3 minutes while sitting at your desk at work or from the comfort of your home.
Stress may be unavoidable, but its effects on your energy and focus don’t have to be permanent. By incorporating these simple strategies into your daily routine, you can manage stress more effectively and reclaim the energy you need to thrive - at work and at home.
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