Bouncing Back: Tips for Overcoming Post-Deadline Slumps

Category: Motivation

Ever feel like you crash and burn after hitting a very important deadline or finishing a significant life event? Whether it’s a high-stakes work deadline or a big life event like a wedding or moving, you work tirelessly to finish everything on time. Then, as soon as the event or deadline passes and it’s time to finally take a breath, you end up getting run down with a cold or flu. What is that about?

Stress Hormones and Immune Cells

During times of heightened stress—whether acute or chronic—your body may be at a higher risk of getting sick. Stress hormones can impact immune cells, making you more vulnerable to illness.

But before we get too worked up about stress being solely negative, let me remind you that not all stressors are bad.

Stress is an adaptive process, and acute stress can have many benefits. For example, working out is an acute stressor that can:

  • Increase memory consolidation
  • Boost heart rate and blood flow
  • Shift energy stores in our bodies

          You might be wondering how to manage the extra stress during times when you need to hyperfocus or when your energy is being drawn in one direction. Here are some tips to help reduce the risk of burnout or sickness:

          1. Maintain Your Exercise Routine: Even if you can’t get to the gym as often as normal, try to incorporate purposeful movement every day, even if it’s just 10 to 15 minutes in the morning when you first wake up.
          2. Aim for Well-Balanced Meals: Focus on eating a variety of vegetables, high-fiber fruits, healthy fats, and lean protein to maintain your energy and support your immune system.
          3. Prioritize Sleep: Avoid cutting down on sleep to finish tasks. Put electronics away a couple of hours before bedtime and make sure your room is cool and dark for the best sleep.
          4. Practice Mindfulness: Mindfulness has been shown to improve the lives of many people, including those living with disabilities, by increasing daily happiness. Mindfulness practice can be done in just a few seconds or a couple of minutes each day. You can also achieve this through meditation, yoga, or simply being present in nature.
          5. Stay Connected with Others: Having a social support network can help relieve stress. One study published in the Annals of Behavioral Medicine found that people who discussed difficult times in their lives had lower pulse rates and blood pressure when they had a friend by their side.
          6. Practice Compassion: Remember, we are all human, and perfection is not the goal! If something doesn’t turn out right, or if you’re looking at this list and feeling like you’ve ‘failed’ at many of these things—don’t worry. Be kind to yourself. Life is a journey, and no one is keeping score. Practicing self-compassion can help regulate your emotions and decrease stress levels.

          Your coach,
          Megan Williamson

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