Push to the End - skill of the elite and trained
Make sure you gain from your efforts. How to make the push worth it.
Consider this: if a stage actor didn't practise their lines and you arrived at opening night with your well-earned ticket, you'd be pretty disappointed in their 4/10 effort.
We can't fake what we create with what we practise.
As Michelle Obama famously said, "In life, every day is an opportunity to practise who we want to become." In a life or work scenario, if endurance is required for you to finish the year without spending the first week of holidays ill, we have things to practise. If you want to avoid grumpy moods during sprint periods, we have things to commit to.
Pushing to the end is the mentality, but at what cost?
And what would it look like if we shifted our capacity to push?
Understanding our capacity to push is crucial, especially in the face of stressors. What defines the elite is their deep understanding of their capacity to push; how far and when.
The emotional and physical link
Psychoneuroimmunology sheds light on this by studying how our mind, nervous system, and immune system interact. Researchers like Robert Ader have uncovered fascinating connections between our behavioural patterns, neural processes, and immune responses. For instance, we now understand that nerve fibres communicate directly with the lymphatic system, and neurotransmitters play a role in regulating immune function. The amount of adrenaline and cortisol in our system acts as a bridge between our emotional experiences and our physical health. This intricate interplay reminds us that our thoughts and feelings don't just reside in our minds; they profoundly impact our bodies as well.
At the core of this field is the bidirectional communication between the brain and the immune system. Our emotional experiences and stress levels influence our immune responses, and vice versa. The cumulative burden of stress - be it environmental, emotional, or physical - can have detrimental effects on our physiology. Therefore, it's essential to pause and broaden our context here.
Stress isn't inherently bad; it bolsters our immune system. However, prolonged exposure to stress without breaks can lead to maladaptive reactions, including depression, anxiety, cognitive impairment, and heart disease.
Reflecting on the past year, how did stressful periods manifest or impact you? Did they affect your mental clarity, creativity, or physical well-being?
Understanding these patterns can help us prioritise strategies to regulate our emotions, such as mindfulness and self-reflection. By doing so, we can navigate challenging periods with greater resilience and adaptability.
5 ways to increase mental and physical resilience (and reduce stress impacts)
1. Daily mindfulness
Practice mindfulness daily to regulate emotions and reduce stress levels. Reframing and defusing the power of words in our mind is a game changer (3).
2. High-intensity exercise
Incorporate regular high-intensity exercise to suit your capacity. This not only improves your physical fitness but also helps manage cortisol levels. Taking a break from the desk or at the gym can lower cortisol responses, in turn decreasing subsequent emotional stressors (4).
3. Breath through your nose
Prioritise getting to know your breathing patterns and behaviours. Start by noticing if you breathe through your nose or mouth. Ideally, it’s through your nose.
4. Set boundaries & non negotiables
Be earnest with yourself and set boundaries that align with your values and manage workload to avoid burnout during sprint periods.
It’s important to understand what urges arise when things get tough that may break your focus.
5. Seek support from those you trust
Cultivate vulnerability and seek support from trusted individuals during challenging times. Those that have strong social support engagement succumb to burnout less (5).
As we approach another sprint period, let's prioritise our health and well-being to thrive in the face of adversity. If we take from the exercise physiology world, the push should be enough to allow you to bounce back with heightened capacity.
And if the push will clearly push you back and down, we adjust the things around you. Remember, our health is not just about avoiding sickness; it's about building resilience and flourishing in all aspects of life.
Rest smart. Stay well.
References:
1. Ketchesin KD, Stinnett GS, Seasholtz AF. Corticotropin-releasing hormone-binding protein and stress: from invertebrates to humans. Stress. 2017 Sep;20(5):449-464.
2. Godoy L, Sparrenberger F, Cichelero FT, Ascoli AM, Fonseca FP, Weiss G, Berwanger O, Fuchs FD. Does psychosocial stress cause hypertension? A systematic review of observational studies. J Hum Hypertens. 2009 Jan;23(1):12-19.
3. Hanna Wersebe, Roselind Lieb, Andrea H. Meyer, Patrizia Hofer, Andrew T. Gloster,
The link between stress, well-being, and psychological flexibility during an Acceptance and Commitment Therapy self-help intervention,
International Journal of Clinical and Health Psychology,
Volume 18, Issue 1,2018, Pages 60-68,ISSN 1697-2600,https://doi.org/10.1016/j.ijchp.2017.09.002.
4. A. Caplin, F.S. Chen, M.R. Beauchamp, E. Puterman, The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor,Psychoneuroendocrinology,Volume 131,2021,105336,ISSN 0306-4530,
https://doi.org/10.1016/j.psyneuen.2021.105336.
5. Converso D, Viotti S, Sottimano I, Loera B, Molinengo G, Guidetti G. The relationship between menopausal symptoms and burnout. A cross-sectional study among nurses. BMC Womens Health. 2019 Nov 27;19(1):148. doi: 10.1186/s12905-019-0847-6. PMID: 31775724; PMCID: PMC6882317.
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