How to Start Working Out

Exercise can protect you from disease, slim your waistline and extend your lifespan. But doing it regularly is easier said than done. Work, stress, relationships and a lack of time can all stand in the way, which is why the vast majority of Americans don’t exercise nearly enough. But the right plan and knowledge about how to structure an exercise routine can help you make it a regular part of your life. Here are ways that you can start a fitness routine – and stick to it – so you can reap the vast benefits of exercise.

The Benefits of Exercise

Understanding and framing your goals can help you stick to an exercise plan.

KNOW 'WHY'

Everyone should exercise. But not everyone decides to do it for the same reasons. One critical thing you should ask yourself when starting an exercise program is this: What is your primary motivation? 

Did you get some alarming test results from your doctor that you want to change? Are you on a mission to lose 20 pounds? Is your goal to gain muscle and increase your energy levels? Do you just want to look good naked?

“One of the most important things when you kick start your journey is to know your ‘why,’” said Lynne Johnson, a lead health and wellness coach at the Dan Abraham Healthy Living Center at the Mayo Clinic in Rochester, Minn.

Understanding your motivation — your primary purpose for starting a fitness routine — will help you stay on track when unexpected barriers cause you to think about quitting. Figure out which of the many reasons to exercise is most important to you. Then keep it in the back of your mind as you go through your fitness journey and remind yourself why you started if you ever get the urge to quit.

MORE MOTIVATION

Need some help choosing your ‘why’? Here are what studies have shown to be just a few of the many important reasons to exercise.

• Exercise Slows the Aging Process: Aging muscles have trouble regenerating and have fewer and less efficient mitochondria, the energy powerhouses of our cells. But exercise, especially when it’s high intensity, increases the number and health of mitochondria — essentially helping to reverse aging at the cellular level.
• People Who Exercise Are Happier: Exercise can alleviate symptoms of depression and help you better cope with stress and anxiety. Even just getting up and moving around may make you feel happier, studies show.
• It May Lengthen Your Lifespan: Exercise has been linked time and time again in studies both large and small to reductions in mortality from all causes. But some of the most fascinating research comes from extensive analyses carried out at the Cooper Institute in Dallas, which show that compared with nonrunners, runners tend to live about three years longer. Every hour of running you do adds an estimated seven hours to your life expectancy. In fact studies have found that as little as five minutes of daily running is associated with longer life spans.
• Exercise Improves Your Body Composition: Most people gain fat as they get older. It’s essentially inevitable. But lifting weights and following a good diet have the opposite effect: They help you put on muscle and lose fat, even if you are older than 60.
• It Can Boost Your Brain Health: Studies of aerobic exercise have found that it protects your memory and helps stave off cognitive decline as we age.
• Exercise Improves Your Microbiome: Studies show that exercise can drastically improve the composition of the trillions of microbes that live in the gut, which may be one reason it strengthens the immune system, fights inflammation and helps with weight control. 

Fitness Goals

Most people know they should exercise — and yet most don’t do it. Adopting a methodical approach can help you succeed.

SET GOALS

Starting an exercise program can be daunting, especially if you’re aware of the statistics. As many as 65 percent of all people who begin an exercise program end up dropping out in three to six months. That might explain why less than 5 percent of adults obtain the minimum amount of regular exercise recommended by the federal government: At least 150 minutes per week of moderate-intensity exercise, 75 minutes of vigorous exercise or some combination of the two.

The problem is that most people simply don’t have the right strategies to adhere to a program when barriers get in the way, said James Annesi, the vice president of research and evaluation at the YMCA of Metro Atlanta and a professor of health promotion at Kennesaw State University in Georgia. In his research, Dr. Annesi has found that one of the most powerful ways to ensure that you adhere to an exercise routine is to set very specific goals. “With goal setting, the natural tendency is to set a very lofty goal — and then you get disappointed when you don’t obtain it quickly,” he said. That can derail your long-term progress. “You have to find a way to empower yourself to get through these barriers,” Dr. Annesi said. So here are some strategies that work.

• Be very specific. Rather than setting a vague goal “to exercise more,” set a specific goal to exercise a certain number of days each week. Formulate a plan. For example, aim to exercise three days per week.
• Set short-term goals. Rather than setting a  goal to be able to run 10 miles within a year, set a short-term goal to run one mile in your first month. Then set another short-term goal after that — perhaps, say, to run two or three miles. Setting short-term goals, even if they are minor accomplishments, can help you stay motivated.
• Emphasize “process” short-term goals over “outcome” short-term goals. If you’re new to regular exercise and your activity is walking on the treadmill, focus on a goal of increasing the amount of time you spend on the treadmill (the process) rather than reaching an outcome that is harder to control, like getting your resting heart rate down to 70 beats per minute.
• Be realistic. If you have just started working out and can only do 10 pushups at one time, don’t set a goal to be able to complete a set of 50 pushups within a month. Focus on getting to a set of 20 pushups in your first month. Then work your way up first to 30, then 40 and then 50 pushups as time goes on.

In one study published in the journal Perceptual and Motor Skills, Dr. Annesi found that a group of people assigned to follow these types of goal-setting tactics while starting a new exercise program had a 59 percent lower dropout rate over the course of a year than a control group.

PUT IT ON YOUR CALENDAR

A lot of things keep people from exercising. But one of the most common barriers is simply a lack of time. “Everybody is busy, and so just adding exercise to your plate can make it seem like more of a stress than a benefit,” said Ms. Johnson of the Mayo Clinic. One way around this is to schedule exercise appointments on your calendar so they become part of your routine. Look at your schedule and figure out the most ideal times for you to exercise each week. Can you fit a 30-minute jog into your schedule every Tuesday morning? What about that 7 a.m. spin class at your local gym on Fridays? Can you pencil in a 45-minute strength training session on Saturday afternoons? “Once you’ve decided that you’re going to dedicate some time to it, then schedule exercise like you’d schedule anything else — work meetings, life commitments,” said Ms. Johnson. Make it a recurring appointment in your calendar and plan on sticking to it.

BUT COME UP WITH A PLAN B

Even if you have a standing appointment in your calendar, life can get in the way and force you to cancel. That’s fine. But it’s why you should always have a backup plan. If you’re too busy to make the 7 a.m. Friday spin class on your calendar, then perhaps you can resort to a backup plan to do a 20-minute jog around your local park. “You can adjust the duration or adjust the activity,” Ms. Johnson said. “Maybe you were going to go to a class but now you don’t have time so you’re just going to do a walk around the neighborhood.” Whatever your plans are, it’s important to always have a backup plan in case something comes up.

If you need help planning your workouts, there are apps for that.

• Workout Plan helps you create custom workouts and plan your weekly fitness routine.
• Fitlist lets you log your workouts and track your fitness whether you’re doing cardio, weight lifting, circuit training or other types of exercise.
• Fitbod keeps track of your workouts and takes into account which muscles are sore. Then it recommends strength-building workouts for you to do and suggests rep counts and weight ranges.  

EARN WHILE YOU BURN

Burning calories can save you money — and potentially make you a lot of it. A study in The Journal of the American Heart Association reported that people who engage in 30 minutes of moderate exercise five days a week had significantly lower health care costs than those who did not. And patients with heart disease who exercised regularly slashed their health care costs by $2,500 a year compared with heart patients who did little or no exercise.

In this age of technology, you can also use apps and other services that will pay you to work out. Here are four. 

• HealthyWage is a health and wellness company that lets you set weight loss goals and bet on them, with the potential to win cash prizes. It also allows you to compete for prizes in weight loss challenges with friends, family and colleagues.
• DietBet is an app that lets you start your own weight loss challenge or join an existing one. Participants put money in a pot, and those who lose 4 percent of their body weight after four weeks get to split the pot.  
• Achievement is a service that pays you for tracking your healthy behaviors, such as diet and exercise, water intake and the amount of sleep you get. It connects to apps like FitBit and MyFitnessPal and pays you for the points you accumulate. 
• Higi is a consumer health company with a fun app that lets you track your health and fitness, participate in challenges and earn points. The points that you earn can be used to redeem rewards at a variety of retailers.

Workout Plan

Getting in shape is much easier if you have a plan. Without one, you are likely to be setting yourself up for failure.

CREATE A PROGRAM

Have you ever walked into your gym and had no idea what you were going to do that day? Or maybe you’ve walked into the weight room, picked up a few dumbbells, and then walked out after a half-hearted attempt to work up a sweat.

If you’re walking around the gym unsure of what to do, then chances are you won’t get the most of out of your time there, said Brad Schoenfeld, an assistant professor of exercise science and director of the Human Performance Laboratory at Lehman College in New York. Those who fail to plan, plan to fail, said Dr. Schoenfeld, paraphrasing a famous quote.

Exercise is a science and it’s a good idea to approach it that way. Your weekly exercise routine should include resistance training to build or maintain muscle and some form of aerobic exercise to improve your cardiovascular health. One of the simplest and most efficient ways to achieve this, Dr. Schoenfeld says, is with a three-day-per-week gym routine. Here’s what it entails, along with some sample workouts. 

WEIGHT ROUTINE

• Do three gym sessions per week. Each session should consist of at least 30 minutes of weight training and about 20 minutes of high intensity interval training for cardio.
• Plan on alternating gym days with rest days, so you have at least 48 hours in between each session to recover.
• Each weight session will involve circuit training. You’ll be doing eight exercises in each session, and you’ll be alternating upper body exercises with lower body exercises.
• The goal is to do one set of the first exercise, then a set of the second exercise, then a set of the third exercise and so on, with as little rest between each set as possible. Aim for eight to 15 repetitions on each set.
• After completing the first circuit of eight exercises, rest for two minutes and then repeat twice more for a total of three circuits. Then move on to the cardio portion of your session.

AEROBIC ROUTINE

High intensity interval training, or HIIT, is one of the best ways to get your aerobic exercise. It requires very little time but a lot of effort, and studies suggest that it is more effective than traditional aerobic exercise at improving your cardiovascular and metabolic health. The main takeaway it is that you alternate short bouts of intense effort with short bouts of recovery.

Here’s one way to do it: 

1. Get on a treadmill and warm up for a minute or two. Once you are warmed up, crank the speed up and sprint or run at high effort for 30 to 60 seconds.
2. Lower the speed and recover for the same amount of time. Walk if you have to.
3. Repeat this sequence for a total of about 20 minutes and then you’re done.

FIND SOMETHING YOU ENJOY

Most people dread the thought of exercise. But finding the right routine can make exercise both enjoyable and more likely to be something you stick with. Think about the type of physical activity that feels fun to you. Do you like biking, running, going on hikes, swimming or perhaps taking dance classes at your local gym? Pick a fun activity and make it your routine. Research suggests it’s more likely to last. “We know that when people do activities that they enjoy, they’re more likely to stick with them,” said Ms. Johnson of the Mayo Clinic. 

Before you get started, be sure to check with a doctor or health professional to verify that there’s no reason you shouldn’t be starting an exercise program. And if you’re new to exercise, it’s best to start off slow and gradually increase the volume and intensity of your workouts. Here are some ideas.

• Try the 7-Minute Workout. In just a dozen exercises using only your body weight, a chair and a wall, this app will guide you through a high-intensity workout that’s been scientifically proven to improve health and fitness. It reduces a long run and a trip to the weight room down to about seven intense minutes of exercise 
• Join a running club. Visit the website of the Road Runners Club of America to find a running club in your area. They have everything from beginner’s running programs to distance training programs and regular group training runs. You can also sign up for a race. Whether it’s a 1K, a 10K or a marathon, it’s good to set a goal. 
• Sign up for CrossFit. It provides structured workouts that are tough and metabolically taxing but also certain to whip you into shape. Many people find CrossFit addictive and hugely rewarding. While it can look intimidating, the workouts are designed to be scaled so that anyone can do them, and the classes are led by trained instructors who can help you ease into it if it’s your first time. You can find one of their worldwide affiliates here: https://map.crossfit.com/
• Download ClassPass. This is a service that lets you access different gyms, workout classes and fitness studios for a flat-rate monthly subscription. You can use ClassPass to try yoga, spinning, martial arts, Barry’s Bootcamp, and an array of other classes. It’s great for people who want to experiment with different workouts to find out what they like before committing to a full membership. The service allows you to attend up to six classes per month for $65 a month. There is also a free, one-week trial membership.   
• Check out Zumba. It’s an exercise class that combines low-intensity and high-intensity dance moves to create an interval-style workout set to hip hop, salsa, merengue and other styles of music. You’ll get elements of aerobic exercise and muscle conditioning in a fun atmosphere.

Control

Make it easy to stick to your exercise plan by controlling or eliminating things that can get in your way.

SET UP BEHAVIORAL PROMPTS

Having specific goals and a well-designed plan are crucial to maintaining an exercise program. But there are other factors that can influence whether you fail or succeed. One important tactic you can use is known as stimulus control, which essentially means altering your environment in ways that push you to exercise. Here are some examples:

• Keep a packed gym bag in your car. Or pack your gym bag at night and block your door with it so you won’t forget to take it with you when you head to work in the morning.
• Plan on working out early in the morning? Put on a fresh set of gym or running clothes at night and sleep in them. Sounds extreme. But when you wake up the next morning, you’ll be dressed and ready to go. 
• If sleeping in your workout clothes isn’t for you, try another prompt, like folding and placing your workout clothes near your bed so you see them first thing in the morning. 
• Prepare a batch of coffee at night and put it in your refrigerator. In the morning, just pour some in a thermos, add some ice, and enjoy your iced coffee on your way to the gym.
• Use your phone to set daily or weekly reminders to exercise. You can set electronic prompts that say things like, “Reminder: 6 p.m. Spin Class tonight.”
• Print out a copy of the class schedule at your local gym. Then stick it on your refrigerator, hang it above your desk, by your front door or some place else where you’re likely to see it often.  

RETRAIN YOUR BRAIN

Picture this: You’re at the office, it’s 5:30 p.m., and you planned on leaving work and heading to the gym for a 6 p.m. workout. But you had a long day, you’re tired, and a voice inside your head is telling you to scrap your plan and go home. Eventually, almost everyone who starts a new exercise routine finds him or herself making these types of excuses. But you can overcome these self-imposed obstacles by preparing for them with a strategy known as cognitive restructuring. This helps you squelch the internal dialogue that can derail your progress. Dr. Annesi at Kennesaw State University uses this approach as part of a program he developed called the “Coach Approach” protocol. Here’s how it works:

• As soon as you start to hear the voice inside your head telling you to skip your workout, immediately squelch it by yelling “Stop” as loud as you can internally.
• Now, replace that negative thought with another statement or mantra that motivates you. You can tell yourself things like, “Once I get started exercising I feel energized” or “Exercise is one of the best things I can do for myself so I have to stay consistent.”
• You can remind yourself that you have goals to accomplish. “If I don’t stick to my plan, then I won’t reach my weight loss goal.” Or you might say to yourself, “I’ve made a lot of progress up to this point and it’s important that I don’t fall backward.”
• Don’t engage in hyperbole or try to get yourself to believe things that aren’t true. For example, don’t tell yourself that exercise is your favorite part of the day if you know it’s not. But do tell yourself truthful things that will get you back on track.

The point of cognitive restructuring is simple. Train yourself to recognize unproductive thoughts. Cut them off abruptly and forcefully, and then replace the negative thoughts with other thoughts that will motivate you. Research shows that new and returning exercisers assigned to employ this strategy were about 56 percent less likely to drop out of fitness programs in the first nine months.

USE THE POWER OF DISSOCIATION

One psychological trick that can help with your fitness plan is dissociation. It’s a simple way to reduce the amount of discomfort you feel during exercise. That’s important because research shows that the better people feel after they exercise, the more likely they are to keep doing it. So anything that reduces pain or discomfort is a good thing.

Dissociating means mentally separating yourself from the behavior that you’re engaged in. If you get on the treadmill or stationary bike at the gym and you start a grueling 45-minute workout, it can be painful to stare at the screen and watch the time slowly pass by. A better strategy would be to distract yourself by focusing on other things around you, said Dr. Annesi.

“Exercise is inherently punishing,” he said. “People avoid it because it’s inherently discomforting. What naturally happens to people as they’re exercising is that they focus on the sensations in their bodies. Those are not usually pleasant sensations. So your goal should be to reduce that.”

You can use the power of dissociation in a number of ways:

• Use the built-in television screen (or your tablet) on the treadmill to watch your favorite shows or movies.. 
• Put a towel over the exercise monitor and listen to music, audiobook or your favorite podcast.
• Instead of riding a stationary bike, ride a bike outside if you can. 
• Instead of running on a treadmill, you can go for a run in the park, where you can distract yourself by looking at birds, people or pleasant surroundings. 
• Play a sport like basketball, softball or soccer. When people play a sport, they are often so focused on the game that they forget that they’re exercising.

“It’s very important that you have strategies to focus away,” Dr. Annesi said. “It takes a little forethought to not just be there on the machine counting down the numbers and the time and thinking about how slowly it’s going.”

Think Long Term

Regardless of your initial motivation or your short-term exercise goals, your ultimate plan should be to exercise for life.

EXPECT SETBACKS

No matter how determined you are to reach your fitness goals, there are going to be some setbacks along the way. Occasionally you’re going to miss some workouts. Sometimes, you’re going to end up eating a burger and fries, or two slices of pizza instead of the healthy meal you had planned. Should you throw your hands up and call it quits?

Of course not. Setbacks happen. Just tell yourself that when they do occur, you’re not going to let them throw you completely off course. It’s fine to have a terrible day once in a while. Just tell yourself you’ll get back on the wagon tomorrow. It’s much better than saying, “I give up. I’ll try again next month.”

Instead of beating yourself up, forgive yourself. The goal is not to be perfect. The goal is to be better. If you only did three days of exercise this week instead of the four or five days you had planned, it doesn’t mean you failed. Always remember that some exercise is better than no exercise. Just get back to it and try to be more consistent. Keep going. Keep pushing yourself. And remember that you’re in this for the long haul.

USE YOUR SOCIAL NETWORK

Studies suggest that social support motivates people to exercise. So you should surround yourself with people who share your goals. The best way to do this is to tap your social network. Plan activities with your friends and family. Start an exercise routine with your spouse. Plan trips to the gym with a buddy who enjoys exercise. Or join a local running group with a friend. That way they can support you, motivate you and hold you accountable — and vice versa.

If you plan to take a spin class Friday morning at 7:30 a.m. you’ll be less inclined to skip it if you know that a friend will be there waiting for you. You won’t want to  disappoint them.

“Accountability is huge,” said Ms. Johnson at the Mayo Clinic.

START OFF SLOW

You don’t have to run a half marathon the first time you go for a jog. And you don’t have to break any world records when you start lifting at the gym. Start with some simple type of exercise and ease into it. See how your body responds and then gradually increase the pace or load over time. 

You don’t want to exercise too intensely too soon. As you start your new program, you’re likely to experience some muscle soreness, which is normal. Just be sure you’re not in pain. “If you’ve been sedentary, we would expect some muscle soreness,” Ms. Johnson said. “What we don’t want is any sharp, pulling or pinching pains. That could be a sign of injury. One way to avoid that is to allow yourself a good adequate warm up each time you exercise and a good adequate cool down.”

JUST MOVE!

Having a structured exercise plan is key to getting in shape. But it shouldn’t be the only exercise you get. One of the best ways to increase your physical activity levels is to just get up and move throughout the day. Studies have found that standing up and walking around for five minutes every hour during the workday can improve your mood and concentration and even have beneficial effects on your appetite. 

A major study in The Annals of Internal Medicine last year found that increasing the amount of time you move throughout the day could reduce your mortality from all causes. The study, which followed nearly 8,000 people, used hip-mounted activity trackers to objectively measure daily movement patterns. It found that the people who were the most sedentary – meaning they sat for more than 13 hours each day, and frequently for more than 60 minutes at a time – had nearly double the likelihood of dying during the study period than the subjects who were the least sedentary. Here are some of the many ways you can interrupt long bouts of sitting throughout the day.

• Take the stairs instead of the escalator or elevator.
• Set a timer to remind you to get up every one to two hours at work and walk to the water fountain. Or just get up and take a brief walk downstairs or around the office.
• Instead of eating lunch at your desk, go for a short stroll on your lunch break several days a week. A 2015 study in the Scandinavian Journal of Medicine and Science in Sports found that workers assigned to walk for 30 minutes several days a week during their lunch hours felt less tense and more relaxed and generally saw improvements in their overall moods. 
• Take your dog for longer or more frequent walks. (Fido will appreciate it, too.)
• Get a standing desk at work if you are able to. It doesn’t mean you have to stand all day. You can get an adjustable desk that allows you to alternate between standing and sitting.
• Instead of sending e-mails to a colleague, get up and walk over to him or her so you can relay your message in person.
• Get a Fitbit or a pedometer and try to walk 10,000 steps each day. You’ll be amazed at how much it motivates you to move.

Tension Release in Piano Playing: Teaching Alexander Technique to Undergraduate Piano Majors

This article explores the effectiveness of Alexander Technique in reducing tension in piano playing. Much of the literature regarding the Alexander Technique tends to be guide books for various uses targeting actors, musicians, sportsmen and so forth. There are also a growing number of alternative medical research studies that examine the effectiveness of the Alexander Technique in reducing disability in Parkinson disease, improving postural equilibrium, and relieving back pain. However in the area of music performance, little empirical research has been carried out. In this study, fifteen undergraduate piano majors from a local university in Malaysia were recruited as research subjects. Four major principles of the Alexander Technique were employed in this test. Observation was carried out and a report of tension in certain body parts was recorded. The subjects went through fourteen week of lessons taught by an Alexander Technique instructor, and a survey was carried out. The results indicate a positive outcome that Alexander Technique may help pianists to reduce tension.

Access the article here. 
 

View our Class page for more info. about our upcoming Alexander Technique Workshop.

5 Tools and Tips for Navigating Stress When You’re Depressed

Not surprisingly, stress can have damaging effects on depression. That is, “stress hormones like cortisol can exacerbate the effects of an existing depression. Or if we’re not currently depressed, we can become more vulnerable to a future episode,” said Lee Coleman, Ph.D, a clinical psychologist and assistant director and director of training at the California Institute of Technology’s student counseling center.

Depression also comes with its own stressors. We might become self-critical because we aren’t able to function normally, he said. (And because depression sinks our self-esteem and fuels our inner critic.)

We might wonder what’s wrong with us, why we aren’t as excited about life anymore, and when we’ll stop feeling so bad. As Coleman said, naturally, “all of these are potentially stressful thoughts and feelings.”

But this doesn’t mean that your situation is hopeless. It isn’t. In fact, there are many things you can do. Below, Coleman and other therapists who specialize in depression shared five ways to effectively navigate the stress in your life.

1. Assess every piece of your life.

Psychologist Stephanie Smith, PsyD, suggested examining everything and everyone in your life and asking yourself these questions: “How much do I enjoy this activity or person? How much stress does it bring me? How do I feel after I spend time there or with that person? Does [that activity or person] add to my life?”

In other words, take a step back, and reevaluate your relationships, routines, job and other circumstances. Smith also suggested asking these questions: “Is this really what I want? What’s really the best thing for me right now?”

“[I]t doesn’t necessarily mean that after the evaluation period you will change everything about your life. But it does mean that the things in your life will be more intentional.”

2. Make tiny healthy shifts.

When you’re struggling with depression, it might be tough to make big decisions and take big steps. Instead set small, specific and feasible goals, said Smith, who practices in Erie, Colo.

She shared these examples: Spend 10 minutes outside every day; make an appointment with a psychologist this week; reach out to one friend or relative today; take a walk four days out of seven; and do one thing you enjoy each day.

Taking small steps also provides momentum for making bigger changes in the future, she said. But if you don’t meet your goals, be gentle with yourself. Depending on the severity of your depression, it might be tough to take action (or get out of bed). That’s when working with a psychologist who specializes in treating depression is critical.

3. Redirect your attention.

“Depression and stress thrive on wandering minds, especially on questions that don’t really have an easy answer, like, ‘Why is this happening?’ ‘When will I feel like myself again?’” said Coleman, author of Depression: A Guide for the Newly Diagnosed. Getting caught up in these questions releases stress hormones such as cortisol, and leads to feeling sadder, he said.

One way to redirect your attention is to focus on what you’re doing right now. For instance, give your full attention to mundane tasks and activities, such as walking, picking out produce and even breathing, Coleman said.

Another way is to redirect your attention to your physical sensations, he said. For instance, name what you’re experiencing: “Right now, my chest feels tight. I notice my jaw is tense, and my fists are balled up.”

Again, try not to get caught up in thoughts like “Why does this keep happening to me?” or “I can’t handle it!” he said. These thoughts only feed your stressful reactions. (And remember your depression likes to lie.) “Focusing on the physical aspects of stress keeps you grounded in the moment without adding that unhelpful second layer of negative appraisals.”

Don’t try to change the sensations you’re experiencing. Instead, try to keep a curious, accepting attitude. According to Coleman, this might look like: “OK, stress is here again.  Where am I feeling it in my body this time?”

4. Try mindfulness apps.

Mindfulness (and exercise) “can be extremely helpful in relieving symptoms and creating the endorphins your brain needs to feel better,” said Robin Starkey Harpster, MA, MFT, a psychotherapist in Los Angeles.

In addition to Coleman’s mindfulness suggestions, it can help to listen to guided meditations. Harpster recommended trying these three apps: buddhify; Headspace; and Calm.

5. Make a radical change.

Sometimes, drastic measures are necessary. Recently, author and Psych Central editor Therese Borchard penned this brilliant piece about what to do when your depression isn’t improving. For instance, it’s hard not to feel depressed when you’re working in a toxic environment. So, in this case, the best stress-reducing strategy might be to switch jobs. According to Borchard:

I don’t mean putting a few less to-do items on your list. I’m talking about radical lifestyle changes — like changing jobs in order to work in a less toxic and stressful environment, moving into a smaller home so that you don’t have to moonlight, deciding against adopting a rescue dog or having a third child. It can be practically impossible to keep your mood resilient if you are under chronic stress because it increases the connection between the hippocampus part of your brain and the amygdala (worry central), impairs your memory retention, affects your cortisol production (making it difficult for you to handle more stress), and weakens your immune system.

One of the most powerful tools for shrinking stress is treating yourself with patience and compassion. “You’re dealing with an illness that’s going to take some time to work through. And you can’t rush it by criticizing yourself or setting arbitrary deadlines for meeting certain goals,” Coleman said.

Plus, what you’re able to accomplish really depends on the severity of your depression. Don’t hesitate to seek professional support from a psychologist. And be flexible with yourself and remember that the smallest steps do add up, Coleman said.

This article originally appeared on psychcentral.com and was written by By Margarita Tartakovsky, M.S. 

Emotional Intelligence: 5 Ways to Boost Your Resilience at Work

Currently, a quarter of all employees view their jobs as the number one stressor in their lives, according to the Centers for Disease Control and Prevention. The World Health Organization describes stress as the “global health epidemic of the 21st century.” Many of us now work in constantly connected, always-on, highly demanding work cultures where stress and the risk of burnout are widespread. Since the pace and intensity of contemporary work culture are not likely to change, it’s more important than ever to build resilience skills to effectively navigate your worklife.

While working as a director of learning and organization development at Google, eBay and J.P. Morgan Chase, and in my current work as co-founder of the learning solutions company Wisdom Labs, I’ve seen over and over again that the most resilient individuals and teams aren’t the ones that don’t fail, but rather the ones that fail, learn and thrive because of it. Being challenged — sometimes severely — is part of what activates resilience as a skill set.

More than five decades of research point to the fact that resilience is built by attitudes, behaviors and social supports that can be adopted and cultivated by anyone. Factors that lead to resilience include optimism; the ability to stay balanced and manage strong or difficult emotions; a sense of safety and a strong social support system. The good news is that because there is a concrete set of behaviors and skills associated with resilience, you can learn to be more resilient.

Building resilience skills in the contemporary work context doesn’t happen in a vacuum, however. It’s important to understand and manage some of the factors that cause us to feel so overwhelmed and stressed at work. Our current work culture is a direct reflection of the increasing complexity and demands faced by businesses globally. In a study conducted by IBM Institute for Business Value in late 2015, a survey of 5,247 business executives from 21 industries in over 70 countries reported that the “scope, scale and speed” of their businesses were increasing at an accelerated rate, especially as the competitive landscape becomes increasingly disrupted by technology and radically different business models. The result is at times a frenetic way of working. Being hyperconnected and responsive to work anytime, anywhere, can be extremely taxing. In a 2014 global survey of Human Capital Trends conducted by Deloitte, 57% of respondents said that their organizations are “weak” when it comes to helping leaders manage difficult schedules and helping employees manage information flow, and that there is an urgent need to address this challenge.

It’s clear that stress and burnout related to the increasing pace and intensity of work are on the rise globally. A survey of over 100,000 employees across Asia, Europe, Africa, North America, and South America found that employee depression, stress and anxiety accounted for 82.6% of all emotional health cases in Employee Assistance Programs in 2014, up from 55.2% in 2012. Also, a recent large-scale, longitudinal survey of over 1.5 million employees in 4,500 companies across 185 countries conducted as part of the Global Corporate Challenge found that approximately 75% of the workforce experienced moderate to high stress levels — and more specifically, that 36% of employees reported feeling highly or extremely stressed at work, with a further 39% reporting moderate levels of workplace stress. The current and rising levels of stress in the workplace should be cause for concern, as there is a direct and adverse relationship between negative stress, wellness and productivity.

One important distinction to note is that not all stress is created equal and there are even some types of stress that may also have a positive effect on our well-being and productivity. “Good stress,” or what is sometimes known as “eudaemonic stress,” (derived from the Greek word “eudaemonia,” or flourishing) indicates that some types of stress can make us healthier, motivate us to be our best, and help us perform at our peak. A useful way to think about it is that stress is distributed on a bell-shaped curve. Once past the peak or high performance apex where stress motivates us, we experience the unhealthy effects of stress which, if sustained over time, lead not only to burnout but also to chronic disease.

Stress that causes us to experience difficulty or unhealthy strain — “distress” — is a major cause for concern as it directly and adversely affects personal and business success. The Global Corporate Challenge study of over 1.5 million employees globally over a 12-year period found, for example, that while 63% of extremely stressed employees reported above-average productivity, this number rises significantly to 87% amongst those who say they are not at all stressed. In the same study, 77% of extremely stressed employees also reported above-average levels of fatigue, and early warning signs of longer-term burnout. In fact, burnout is a lagging indicator of chronic stress.

So how can we develop resilience and stay motivated in the face of chronic negative stress and constantly increasing demands, complexity and change? Here are some tips, based on some of the latest neuroscience, behavioral and organizational research:

Exercise mindfulness. People in the business world are increasingly turning their attention to mental training practices associated with mindfulness — and for good reason. Social psychologists Laura Kiken and Natalie Shook, for example, have found that mindfulness predicts judgment accuracy and insight-related problem solving, and cognitive neuroscientists Peter Malinowski and Adam Moore found that mindfulness enhances cognitive flexibility. In dynamic work environments, organizational psychologists Erik Dane and Bradley Brummel found that mindfulness facilitates job performance, even after accounting for all three dimensions of work engagement – vigor, dedication and absorption. Preventive medicine researchers Kimberly Aitken and her colleagues have found that online mindfulness programs have been shown to be practical and effective in decreasing employee stress, while improving resiliency and work engagement, thereby enhancing overall employee well-being and organizational performance.

How can you or your team start bringing mindfulness into the rhythms and routines of your daily work? At Wisdom Labs, we’ve found that implementing multimodal learning and skill development solutions — including a combination of mobile learning, onsite training, webinars, and peer-to-peer learning networks promotes the greatest chance for mindfulness to become a core competency within an organization. Participants report statistically significant improvements in resilience, and say that mindfulness tools and content delivered in these ways are highly useful for managing stress, improving collaboration and enhancing well-being. Integrating mindfulness into core talent processes such as onboarding, manager training, performance conversations and leadership development is also critical, though most organizations are not yet at this stage of adoption. Finally, a number of books and apps also offer structured approaches to mindfulness, including the books Fully Present: The Art, Science and Practice of Mindfulness and Mindfulness: An Eight Week Plan for Finding Peace in a Frantic World. Useful apps include (but are not limited to): Headspace, Spire, Mental Workout, Calm, Whil and Simple Habit. Consider combining live, in-person or virtual training with apps for optimal behavior formation.

Compartmentalize your cognitive load. We receive 11 million bits of information every second, but the executive, thinking centers of our brain can effectively process only 40 bits of information, according to Shawn Achor, co-founder of the Institute for Applied Positive Research and author of The Happiness Advantage. One practical way to think about this is that though we can’t decrease the amount of information we receive (in our inboxes, for example), we can compartmentalize our cognitive tasks to optimize the way we process that information. Be deliberate about compartmentalizing different types of work activities such as emailing, strategy or brainstorming sessions, and business-as-usual meetings. Compartmentalizing work is useful when you consider that switching from one type of task to another makes it difficult to tune out distractions and reduces productivity by as much as 40%, according to recent research published by the American Psychological Association. Translation: to the extent that it is possible, avoid context switching. Create dedicated times in the day to do specific work-related activities and not others — a concept I described in a previous HBR post as “serial monotasking” — much the way you might create a dedicated time for physical exercise in the course of your day. This approach may be overly regimented for some, but it creates the optimal set of conditions for us to effectively process information and make quality decisions while decreasing cognitive load and strain.

Take detachment breaks. Throughout the workday, it’s important to pay attention to the peaks and valleys of energy and productivity that we all experience, what health psychologists call our ultradian (hourly) as opposed to our circadian (daily) rhythms. Mental focus, clarity and energy cycles are typically 90-120 minutes long, so it is useful to step away from our work for even a few minutes to reset energy and attention. Evidence for this approach can be seen in the work of Anders Ericsson, who found that virtuoso violin players had clearly demarked practice times lasting no more than 90 minutes, followed by breaks in between. Research suggests that balancing work activity with even a brief time for detaching from those activities can promote greater energy, mental clarity, creativity and focus, ultimately growing our capacity for resilience throughout the course of the workday. The long-term payoff is that we preserve energy and prevent burnout over the course of days, weeks and months.

Develop mental agility. It is possible — without too much effort — to literally switch the neural networks with which we process the experience of stress in order to respond to rather than react to any difficult situation or person. This quality of mental agility hinges on the ability to mentally “decenter” stressors in order to effectively manage them. “Decentering” stress is not denying or suppressing the fact that we feel stressed — rather, it is the process of being able to pause, to observe the experience from a neutral standpoint, and then to try to solve the problem. When we are able to cognitively take a step back from our experience and label our thoughts and emotions, we are effectively pivoting attention from the narrative network in our brains to the more observational parts of our brains. Being mentally agile, and decentering stress when it occurs, enables the core resilience skill of “response flexibility,” which reknowned psychologist Linda Graham describes as “the ability to pause, step back, reflect, shift perspectives, create options and choose wisely.” We often tell our children who are upset to “use your words,” for example, and it turns out that stopping and labeling emotions has the effect of activating the thinking center of our brains, rather than the emotional center — a valuable skill in demanding, high-performance workplaces everywhere.

Cultivate compassion. One of the most overlooked aspects of the resilience skill set is the ability to cultivate compassion — both self-compassion and compassion for others. According to research cited by the Greater Good Science Center at UC Berkeley, compassion increases positive emotions, creates positive work relationships, and increases cooperation and collaboration. Compassion training programs such as the one offered by Stanford University’s Center for Compassion, Altruism and Research in Education (CCARE) have demonstrated that compassion cultivation practices increase happiness and well-being and decrease stress. Compassion and business effectiveness are not mutually exclusive. Rather, individual, team and organizational success rely on a compassionate work culture.

Finally, it is now possible to conclude that a broad set of skills and behaviors that enable resilience in the workplace are a good return on investment. In a study published by PwC in 2014, initiatives and programs that fostered a resilient and mentally healthy workplace returned $2.30 for every dollar spent — with the return coming in the form of lower health care costs, higher productivity, lower absenteeism and decreased turnover.

The ability to build resilience is a skill that will serve you well in an increasingly stressful work world. And companies stand to benefit from a more resilient workforce. Building an organizational culture that encourages and supports resilience training just makes good business sense.

This article originally appeared on hbr.org and was written by Rich Fernandez