Most people who train regularly can describe the feeling. You arrive at class after a long day with your shoulders up around your ears and your head still at work. By the end of the session you walk out sweaty and noticeably calmer. Whatever was bothering you is still there, but it seems a lot more manageable.
That shift is real, and it's one of the reasons so many people stick with boxing. At the same time, exercise isn't a cure-all for stress, and it's worth being honest about what it can and can't do. This article covers both, along with some practical ideas for using your training well during busy, stressful periods.
What happens when you're stressed
Stress is your body's response to pressure. When you feel under strain, your body gets ready to act. Your heart rate rises and your muscles tense up. In short bursts, that response is useful. It helps you meet a deadline or deal with a problem.
Trouble starts when the pressure doesn't let up. Weeks of work stress or money worries can leave you feeling wound up most of the time. Many people notice it in their bodies first. Tight shoulders and headaches are common signs, and so is poor sleep.
How exercise can help
The Better Health Channel, run by the Victorian Government, notes that regular exercise is linked with better mental health. It also describes some of the ways exercise can help you feel better, including reducing muscle tension, helping you feel more relaxed and giving you a greater sense of control and ability to cope. It even describes exercise as an outlet for frustrations, which will make sense to anyone who has spent a round on the bag after a rough day.
Boxing adds a few things of its own.
It demands your full attention. When your coach is calling a combination and you're trying to keep your guard up, there's very little room left to think about your inbox. Many people find that complete focus is the most restful part of the session, even though it's hard work.
It gives you a physical release. Hitting a bag with good technique is a safe, controlled way to burn off the tension that builds up during a stressful day.
It adds structure. When life feels chaotic, a regular class gives you something fixed in your week. Knowing you'll be at the Monday evening session can be steadying in itself.
It connects you with people. Training alongside others, with trainers who know your name, gives you a break from whatever you're dealing with and a bit of friendly contact, even on days you don't feel like talking.
What exercise can't do
It's important to keep this in perspective. A good session can ease the feeling of stress, but it doesn't remove the cause. If you're stressed because of an unmanageable workload or financial pressure, those issues still need attention once class is over.
Exercise also isn't a stand-alone treatment for anxiety or depression. The Better Health Channel describes exercise as a valuable addition to other treatment options, and recommends talking to a GP. If stress has turned into something that's affecting your daily life, training can be part of looking after yourself, alongside proper support.
Training through a stressful week
Busy, stressful weeks are exactly when people tend to drop their training. Unfortunately, that's often when it would help the most. A few ideas can make it easier to keep going.
- Lower the bar instead of skipping. You don't need to go flat out. Tell your coach you're having a tough week and work at a steady pace. Every MPower class is coach-led, and our trainers offer modifications depending on the day you're having.
- Treat it as a meeting. Put your classes in your calendar and protect them. A 6:00 AM session can be easier to keep than an evening one when work is unpredictable.
- Pick the format that suits your mood. Some people want the focus of a Box class when their head is busy. Others prefer the straightforward effort of Burn. Use the timetable to find what fits.
- Leave your phone in the bag. Give yourself the full session without checking messages between rounds.
- Pay attention to recovery. Stress and hard training both take energy. When you're sleeping badly and feeling run down, an extra rest day may be the better choice.
Signs stress needs more than a workout
Everyone has stressful stretches. It may be time to talk to someone if you notice any of the following:
- Stress or worry most days for several weeks.
- Trouble sleeping that doesn't improve.
- Feeling low or hopeless.
- Losing interest in things you usually enjoy.
- Relying more on alcohol or other substances to cope.
- Finding it hard to keep up with work or daily tasks.
Your GP is a good first step. They can talk through what's going on and the options for support, which may include a mental health treatment plan and a referral to a psychologist. You can also contact Beyond Blue on 1300 22 4636 to speak with a trained counsellor.
If you're in crisis or thinking about harming yourself, call Lifeline on 13 11 14, any time of day or night. In an emergency, call 000.
Other habits that help with everyday stress
Training works best as one part of a broader approach to looking after yourself. Some other simple habits are worth building alongside it:
- Keeping regular sleep and wake times where you can.
- Getting outside during daylight, even for a short walk.
- Talking to a friend or family member about what's on your mind.
- Cutting back on caffeine later in the day if you're having trouble sleeping.
- Setting small boundaries around work emails and messages at night.
Each one is small. Together they can make stressful periods easier to manage.
A steady place in a busy week
A regular class won't fix everything, but it can give you an hour where the focus is on your next combination and nothing else. For a lot of people, that hour makes the rest of the week more manageable.
If you'd like to try it, MPower is offering a limited number of new members their first 2 weeks of unlimited Box Build & Burn classes free. You'll also get free boxing gloves to keep, a free Myzone heart rate monitor and a $0 joining fee. We're at 398 Keira Street in Wollongong with free off-street parking. Claim your 2 weeks free, or get in touch if you have questions first.
