Does the thought of missing a workout stress you out? When it comes to getting real results and being fit, everyone knows that it takes major dedication and consistency. It’s healthy and effective to exercise daily, I do it personally and I recommend everyone else does too. However pushing yourself past the point of exhaustion, or mentally beating yourself up for missing a workout can have serious consequences. When your fitness routine includes a daily workout, it’s easy to get upset when you miss a workout. But did you know that worrying about it can actually change your body for the worse?

Everyone feels anxiety. If you lock your keys in your car, run late to work, or find yourself in a dangerous situation, it’s natural and useful to feel stress. The hormones released in stressful situations can help you focus and react quickly to a perceived threat. It’s a survival technique. But when we feel prolonged stress (like agonizing for days about a fight with a close friend) our bodies produce a hormone called cortisol. Continuous, long-term release of cortisol has been linked in studies to fat creation (um, yes, you read that right… fat creation!), obesity, and a suppressed immune system. Worrying can actually cause you to get sick and fat! In fact, in another study, high cortisol levels have been linked to a higher distribution of fat in the abdominal area. Being a nail-biter can give you a muffin top!

It’s great to have the goal of a daily workout. But if you’re sick, injured, or have an emergency, sometimes it’s more productive to take a break. Our bodies need rest to thrive! Let yourself know it’s ok to take a day or two off here and there. Know that you’ll always be able to get back to your routine when the timing is right.

If you find yourself in a stress and anxiety tailspin, try the following stress reduction techniques:

1. Check your posture. Are you slumped and defeated? Whether you’re sitting or standing, roll your shoulders back and down. Tilt your tailbone under and engage your core. Level your gaze and take a deep breath. Feel your worth and confidence. Remind yourself that you are in control of your decisions and your life.

2. Fix the Immediate Issue. Are you hungry, in pain, hot, cold, angry, uncomfortable, lonely, or tired? If you’re not at your best it makes it a lot easier to start panicking. First, acknowledge that you’re hungry (or whatever is bothering you) and that it’s affecting your judgement. Then take steps to remedy the problem. Once you’ve addressed your discomfort, calmly try reassessing your worry and it’s real-life significance.

3. Take a Deep Breath. Literally. Sit or stand with your hands resting in your lap or relaxed at your sides. Relax your shoulders and jaw. Soften your gaze. Breathe in through your nose while counting to four. Keep your shoulders down and feel your stomach rise with the inhalation. Hold that breath for a moment and then slowly let it out while counting to seven. Repeat a few times.

4. Laugh. Laughter is so powerful! Sometimes it can help you break the panic cycle. Try watching a hilarious scene from your favorite movie on YouTube. Save ridiculous pictures that make you giggle on your phone so you can take a peek in times of stress. Write down the top three funniest memories you have and keep the list in your wallet.

5. Talk it Out. Call a like-minded friend, someone that understands you. Sometimes just saying things out loud can cause them to lose their worry-power. Remember to be her rock when she has her own meltdown!

I’ve found that watching cute dog videos works best for me when I’m stressed, try this one the next time you’re dealing with anxiety 😉 😉