YOUR HEALTH
Quieting the Mind and Tinnitus With Exercise By Rami F. Odeh, MS
There probably has not been a more stressful and uncertain time than 2020. What we are dealing with is scary and unsettling and has a component of daily change that most people are not equipped to handle. We spend so much of our day glued to our devices, being pushed and pulled by news and external circumstances that we have zero control over, so it’s no wonder anxiety, depression, and stress levels are at historical highs. And if you have tinnitus, the added stress can make it worse, which is the last thing we need to be dealing with during uncertain times. What can we do? It may sound like a weak platitude that all we can do is control the things in our life that we can control. We all know that exercise is one, if not the, best method to reduce stress and quiet the constant chatter and noise in our heads, which might be tinnitus or negative self-talk, during stressful and scary times. But how much is enough? How much is too much? What type of exercise is the best for stress relief and peace of mind? 24
TINNITUS TODAY SUMMER 2020
How can I find peace of mind with exercise? Avoid the “have to” syndrome We are defined by the “shoulds” in our life. We all know exercise is good for us, but some days it might be better to just take a relaxing day off and sit by the pool with a good, inspirational, and uplifting book! Avoid following other people’s programs It’s fine to use a sample or ideas from an exercise program but adjust it for your goals and personal limitations. Learn to be intuitive about your stress Learn your body’s stress signals. We each react differently to stress, so get in touch with your body’s stress responses and adjust accordingly. Find a partner (as long as they’re calm!) Make sure your training partner brings you up and allows “grace” when you cannot make a workout, because flexibility in your workout schedule matters. Don’t partner with someone too rigid who adds stress to your life! Leave your technology at home Or leave it in the car, or at the very least put your phone on airplane mode
and take an hour off from outside distractions to focus only on yourself. Get back to having fun! Play! Do what you enjoy.
What type of exercise is best to quiet my mind? Proper warm-up and cooldown One of the mistakes people make with exercise (especially people over 40 years of age who need a longer warm-up and cooldown) is jumping right into their workout with no warmup. This induces an immediate rise in stress hormones and can actually cause you to burn more blood sugar and less body fat, which can lead to a miserable workout and perhaps make you more stressed after the workout! Make sure you warm up very slowly, with a slow walk, gentle rolling on a foam roller, easy biking, and so on for at least five minutes at the beginning of each workout, and do the same to www.ATA.org
