Running head: SELF CHANGE PROJECT 1

Self Change Project: Using Physical Activity as a Means to Reduce Stress

Jesse Rabinovitch

University of Calgary

Running head: SELF CHANGE PROJECT 2

Self Change Project: Using Physical Activity as a Means to Reduce Stress

Stress is a multifaceted concept that is influenced by a large number of factors, and as a

result, can have wide-ranging effects on people. Physical activity has been demonstrated within

the current literature to counteract many of the negative side effects that an excess of stress can

amount to (Asztalos et al., 2009; Mondin et al., 1996). Through numerous hypotheses that focus

on differing physiological and psychological responses to physical activity, researchers have

offered a variety of reasons supporting physical activity as an effective coping strategy (Biddle &

Murtrie, 2001; Chafin, Christenfeld, & Gerin, 2008; Craft, 2005). Throughout my self-change

project my objective was to limit the amount of stress that I experienced on a week-to-week basis

by implementing a habitual exercise routine into my weekly schedule and monitor its effects

over the duration of one month. Over the past month, I found that engaging in exercise regularly

enabled me to effectively cope with the stressors in my life and to refrain from experiencing

some of the negative side effects of stress that are identified within the literature, such as sleep

difficulties, usual fatigue, and illness (Senkfor & Williams, 1995). Throughout this paper I will

report my personal successes with my self-change project, elaborate on the explanatory

hypotheses mentioned above in relation to the outcomes of my self-change project, as well as

reflect on the potential effectiveness of exercise as an intervention with clients in the future by

noting several recommendations that may serve to enhance its efficacy.

Method and Outcomes

The aim of my self-change project was to lower the amount of stress that I experienced

on a weekly basis. My approach to managing stress involved engaging in exercise three times per

week over a four-week period. The 12 workout sessions were scheduled at the beginning of the

month in order to ensure a consistent workout schedule. This exercise comprised of working out

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at the gym for three 90-minute sessions per week over four consecutive weeks. Within these 90

minutes I engaged in a variety of exercises. Starting with a one hour weight training session I

used free weights and a variety of weight machines to exercise my arms, shoulders, back, chest,

abs, and legs. Weight training was often followed by approximately 20 minutes of cardiovascular

exercise that varied between biking on a stationary bike and running on a treadmill. I often ended

each session by stretching for five minutes and finally, relaxing in the sauna for five to ten. As

identified by my workout schedule (see appendix B), I varied both the aerobic (i.e.

cardiovascular) and anaerobic (i.e. weight-lifting) exercises that I engaged in from one exercise

session to the next. By varying my routine at the gym I was able to engage in three high-intensity

workouts per week without straining any muscles or injuring myself.

The Perceived Stress Scale (PSS) (see appendix A) was used to gauge whether or not

participating in physical activity was an effective means for reducing the amount of stress I

experienced on a daily basis. This questionnaire was a sufficient method for determining whether

or not exercise had an impact on my level of stress because it assessed the constructs of worries,

self-control, and mood; factors that have all been linked to stress (Cohen, Kamarck, &

Mermelstein, 1983). By using pre-test and post-test measures to assess my respective stress level,

I was able to draw comparisons regarding my personal temperament both before and after

engaging in exercise. More specifically, this allowed me to determine whether any change

occurred in terms of the amount of stress I was experiencing as the result of my exercise routine.

These outcome scores on the PSS also enabled me to draw comparisons in my stress levels

among different workouts. Based on the diagram depicting my stress levels over time I was able

to see not only the short term effects of exercising consistently, but was also able to see the long

term effects of exercise on my stress levels over the entire duration of my self-change project

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(see appendix C). Current literature states that physical activity does not only have positive

effects for relieving stress that one is experiencing, but when it is continued over an extended

duration of time, there are a variety of benefits stemming from physical activity. Short term

effects of engaging in physical activity have been shown in research to induce physical

relaxation and to enhance mood (Dixon, Mauzey, & Hall, 2003). Whereas long term effects of

engaging in habitual exercise such as changes to one’s psychological stamina, positive body

image, enhanced self esteem, and reduced anxiety have all been documented (Long & van

Stavel, 1995). From the outset of the intervention to the finish of it I was able to see a decrease in

the stress I experienced on a weekly basis as the result of my dedication to exercise. Continuing

to make exercise a regular part of my weekly schedule will enable me to maintain the positive

influences that my self-change project has made in my life.

By engaging in various exercises at the gym I hypothesized that I would be able to more

effectively control my stress levels on a daily basis because exercise would provide me with an

outlet to rid of excess energy and vent from daily frustrations. Evidenced by the decreasing

number in my score of the stress scale (see appendix B), I was able to see that exercise was an

effective means for reducing the amount of stress that I experience on a daily basis. By revising

the scale in order to assess daily stress levels rather than monthly stress levels, as it was initially

intended for, I was able to see the additive effect of exercising on a regular basis. Engaging in

this intervention was an interesting process for me as it enabled to gain a better understanding of

stress, and how it affects me personally. The most relaxed time for me was immediately after

engaging in my work out routine at the gym. Feelings of relaxation and calmness were

accompanied by positive cognitions about my circumstances after leaving the gym. However,

since my self-change project only required three workout sessions per week I found that during

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overly stressful weeks adding additional workouts would be effective for me. If I was having a

week that was littered with stress from my daily responsibilities, than I was not able to cope

effectively with only three workouts. Something for me to consider in the future is engaging in

additional exercise to combat the effects of the additional stress.

Personal Reflection

Engaging in 90 minutes of exercise three times per week was an effective means for me

to cope with stress that I experienced in my life. However, during an overly stressful time period

I do not think that three 90 minute exercise sessions would be sufficient for managing the stress I

foresee myself experiencing. From the results of this intervention I was able to make two pivotal

conclusions. First, that engaging in habitual exercise significantly reduced my perceived stress

level, and that implementing an exercise routine into my weekly schedule yielded lower stress

levels from one week to the next. Second, drawing from appendix B, the type of exercise I

engaged in at the gym did not significantly lower the impact of its effect as an intervention to

reduce stress. Rather, simply by engaging in exercise regularly, regardless of the particular

exercises I engaged in was enough to reduce my stress levels. Reflecting on the changes that I

have implemented into my schedule and the resulting progress that I have made over the past

four weeks I support the use of exercise to control the stress that individuals experience.

Noting the slight differences between my workouts over the recorded four-week period I

was able to reduce my stress levels regardless of the particular exercises that I engaged in. This

finding points to the importance of the distraction hypothesis (Chafin et al., 2008). This

hypothesis notes that the benefits of exercise stem from simply getting a time out from the

stimuli that are causing stress and thus concentrating the mind elsewhere. Another explanatory

hypothesis that these findings support is the mastery hypothesis (Biddle & Murtrie, 2001). This

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hypothesis notes that the beneficial effects of exercise stem from the sense of accomplishment,

or mastery that is warranted upon the completion of exercise. Exercise is suggested to be one of

the most effective ways for ridding of stress because it enables individuals to intentionally

channel their energy elsewhere, which results in a variety of psychological and physiological

modifications (Asztalos et al., 2009). Numerous hypotheses in the literature support the assertion

that exercise is a beneficial way for reducing stress levels among individuals; however they all

note opposing reasons for its valuable effect.

The monoamine hypothesis states that cardiovascular and sympathetic nervous system

responses to behavioural stress will diminish following improvements in ones aerobic fitness

level (Claytor, 1991; Holmes & Roth, 1985). By exercising regularly, individuals can improve

their fitness level and experience the resulting reduction in stress. In support of this hypothesis,

research has demonstrated that physical exercise may alter the accessibility and intensity of

worries and anxiety (Leith, 1994). The physiological effects of exercise exert an influence on the

cognitive processes of individuals, which in turn promotes a euphoric sense of calmness.

Research from Goode and Roth (1993) supports the assertion of the monoamine hypothesis by

demonstrating that the benefits of physical activity for improving mood stem from its ability to

evoke a physiological release, while allowing the mind to engage in soothing thoughts. Although

I was not able to measure my blood chemistry levels for this project, I do believe that that the

monoamine hypothesis plays an important role when explaining the benefits of exercise.

Following the completion of a workout session at the gym I would experience the sense of

calmness similar to that described in the research of Goode and Roth. An hour after I finished

exercising I felt content with what I had accomplished and relaxed by the physiological changes

that were occurring in my body’s chemistry. So even though I was not able to directly monitor

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the changes in my body’s physiology during this intervention, this may be something to consider

when working with clients in the future who are looking for a way to reduce stress and anxiety in

their lives as it would provide an explanation for the beneficial effects of exercise.

An internal locus of control, which refers to the notion that control over one’s health lies

within the person, enables individuals to take control for his or her health and discover

appropriate coping styles that assist in managing stress levels. According to the mastery

hypothesis, engaging in physical activity instils a sense of accomplishment within people that

results in improved mood (Brown, 1991). In essence, this hypothesis states that the psychological

effects of exercise stem from the sense of accomplishment or mastery that is warranted upon the

successful completion of physical activity. Craft (2005) demonstrated that engaging in an

exercise program may provide individuals with the mastery experiences needed to promote the

perceived ability to cope with stress, and thereby improve mood. The more individuals

participate in exercise and physical activity, the higher the mental health benefits and protective

effects against stress will be. Throughout the completion of my self-change project I did feel that

the sense of mastery I gained from accomplishing what I had set out for myself exerted a positive

impact on my mood and state of mind following exercise. I also found that the more often I

participated in the exercise regiment (i.e. by the sixth or seventh workout) that my scores on the

PSS were tending to become significantly lower in comparison to my scores when I first began

the intervention (see appendix C). This finding supports the idea that routinely engaging in

exercise will exert long term effects on individuals’ stress levels. I think that the mastery

hypothesis accurately identifies one reason for the positive affect of exercise and its ability to

promote a positive mind frame.

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Another positive effect of engaging in exercise is that it allows you to obtain a time out from

your daily hassles and forget about the events that are making you feel stressed out. The

distraction hypothesis states that exercise is an effective method for getting one’s mind off of his

or her stressors, and providing a time-out period (Bahrke & Morgan, 1978; Chafin et al., 2008).

This explanation of the positive effect of exercise was well noted in my personal experience with

the exercise intervention. Escaping to the gym for a workout where I focussed solely on my

exercises and the music that was playing in my earphones enabled me to take my mind off of any

issues that were troubling me. Allowing me to get my mind off of events that were causing me to

experience stress, and to focus in on nothing else but the exercises I was engaging was a main

reason that exercise allowed to reduce my stress level. The distraction of working out turned into

a brief escape from reality for me which was one of the most enjoyable aspects of my self-

change project. Since I was able to distance myself from my worries when I was working out, it

turned into an activity that I began to look forward to when I was experiencing high levels of

stress. Throughout my experiences during the implementation of my self-change project, I found

that exercise was an excellent way for me to get my mind off of anything that was bothering me

and allowing me to have a time out from the realities of the world. The distraction hypothesis

accurately describes one of the major reasons that exercise is such an effective means for coping

with stress; it provides an outlet for people where they can forget about the outside world and

focus in on their work out.

Future Recommendations

The physical activity intervention outlined in my self-change project was an effective

strategy for me to cope with the stress in my life. Engaging in regular exercise has greatly

assisted me to balance the various demands placed on me throughout the one month intervention,

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and is something that I will continue to use for many years to come as a way of coping with the

stressors that life invites. However, when implementing this intervention with clients in the

future I need to remain wary of the need for them to be self motivated in order for this

intervention to be effective. On top of other responsibilities, I often found that I did not feel like I

had the time or the energy to invest nearly two hours of physical activity. However, as the

intervention progressed I found that it played a supporting role in my daily schedule. Engaging in

90 minutes of physical activity three times per week enabled me to think with a clear mind, take

the necessary time out from my daily affairs, and gain a sense of revitalization towards my day.

As suggested in the literature, engaging in an appropriate amount of physical activity each week

enabled me to effectively accomplish what I needed to get done on a weekly basis without

feeling overwhelmed by stress (Long & van Stavel, 1995). It is possible that not everyone will

acquire these common sentiments though, and the commitment to engaging in exercise,

especially in the beginning of the intervention, may be a major hurdle for people to overcome.

Engaging in both aerobic and anaerobic exercise has been demonstrated to effectively

combat the side effects of stress (Senkfor & Williams, 1995). Aerobic exercise refers to high

intensity exercise that increases one’s need for oxygen (i.e. cardiovascular workouts); whereas

anaerobic exercise refers to low intensity exercise aimed at increasing one’s strength (i.e. weight

lifting). While completing my self-change project I routinely engaged in a mixture of both

aerobic and anaerobic exercises at the gym (see appendix B). When working with clients in the

future I must strive to incorporate uniquely tailored interventions into their treatment plan.

Research demonstrates that by personalizing interventions with clients and modifying them to fit

the needs of different clients, counsellors can initiate change that more effectively targets their

clients’ issues and is long lasting (Petruzzello, Landers, Hatfield, Kubitz, & Salazar, 1991) In

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doing so, I will need to take into account what type of exercise may be more effective for them.

A study by Buck and Reed (2009) suggested that aerobic exercise is a more effective means for

combating the side effects of stress. However, in my personal experience with the intervention I

thoroughly enjoyed the anaerobic part of my work outs. While I strived to incorporate both

aerobic and anaerobic exercise into my workouts I only achieved the anaerobic portion on some

days, yet still achieved a decrease in my score on the PSS. This finding points to the differences

amongst individuals, and the need to generate uniquely tailored interventions for clients that will

assist them in accomplishing their goals.

Another factor that I will need to be careful of not inducing is that of the addictive nature

of exercise. Throughout the implementation of my intervention I noticed that over time I would

feel the need to work out and that if I did not than this would have a negative effect on mood and

stress level. This finding is supported in the research, and is known as exercise addiction (Adams

& Kirby, 2002). As noted above, research has suggested that physical activity leads to improved

mood states; however, when people engage in habitual exercise it can result in addiction or

dependency (Furst & Germone, 1993). The addictive nature of exercise has particular

implications which parallel the assertions of the monoamine hypothesis. Exercise addiction is

rooted in the modification to individuals’ blood chemistry that occurs during both aerobic and

anaerobic workouts. The higher levels of endogenous opioids found following strenuous exercise

in a human blood has provoked researchers to suggest that a physical and psychological

addiction to these hormones might be responsible for continued excessive exercising in humans

(Adams & Kirby, 2002). Monitoring my clients’ reactions to engaging in exercise over the

course of similar intervention will be necessary in order to prevent them from inheriting any

addiction. I think that an excellent way of accomplishing such a goal is by asking clients to keep

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track of their progress through self-analysis. Self analysis is a method used by practitioners to

gauge the value of an intervention that they have implemented with their clients from the client’s

perspective (Jones, 2003). By getting clients to record their emotional reactions to engaging in

exercise we will be able to discuss their progress over time and also the way that the exercise

intervention has impacted their daily routine. Due to reports of withdrawal symptoms following

cessation of regular exercise routines, researchers have noted that exercise can, like

pharmacological and other behavioural stimuli, become both physically and mentally addictive

(Adams & Kirby, 2002).  Through the method expanded upon above, I will need to pay close

attention to both the psychological and physical effects that exercise endorses among my clients.

Conclusions

Research demonstrates that there is considerable evidence supporting the view that

habitual physical activity is associated with positive mental health (Mondin et al, 1996).

Throughout my personal experiences over the past month where I implemented my self-change

project I took note of this correlation. By relating my experiences to the ideas suggested within

the literature, I was able to expand on why engaging in regular exercise was such a successful

method for me to deal with stress in my life. However, this intervention involved exercises that

were individualized to my goals. In the creation of future physical activity interventions with

clients it will be imperative to incorporate their goals into the intervention. By gaining an

understanding of the goals that my clients want to accomplish throughout therapy I can

collaboratively develop a treatment plan with them that effectively targets the goals that they

want to achieve and the outcomes that they want to secure. The identification of potential flaws

in using physical activity as an intervention with clients in the future has advanced my

understanding of the complexity of change processes. While it is well established that exercise

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programs characterized by high levels of intensity, duration, and frequency can result in a variety

of improvements (Adams & Kirby, 2002; Asztalos et al., 2009), these desirable effects can

sometimes turn into more than a hobby and become an obsession. Remaining cognisant of this

fact as well as my clients’ progress over time will enable me to use physical activity in the future

as a potentially effective intervention with my clients. The personal learning that has occurred

over the past month has played a fundamental role in furthering my understanding of using

physical activity as an intervention, and will enable me to more effectively handle the stressors

that I experience in the future.

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References

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Research & Theory, 10(5), 415-438. doi:10.1080/1606635021000032366

Asztalos, M., Wijndaele, K., de Bourdeaudhuij, I., Philippaerts, R., Matton, L., Duvigneaud, N.,

Thomis, M., Duquet, W., Lefevre, J., & Cardon, G. (2009). Specific associations between

types of physical activity and components of mental health. Journal of Science and

Medicine in Sport, 12(4), 468-474. doi:10.1016/j.jsams.2008.06.009

Bahrke, M. S., & Morgan, W. P. (1978). Anxiety reduction following exercise and

meditation. Cognitive Therapy and Research, 2(4), 323–333. doi:10.1007/BF01172650

Biddle, S. J. H., & Mutrie, N. (2001). Psychology of physical activity. London, UK: Routledge.

Brown, J. D. (1991). Staying fit and staying well: Physical fitness as a moderator of life stress.

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Chafin, S., Christenfeld, N., & Gerin, W. (2008). Improving cardiovascular recovery from stress

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Long, B. C., & van Stavel, R. (1995). Effects of exercise training on anxiety: A meta-

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Appendix A

Perceived Stress Scale [Revised]

The questions in this scale ask you about your feelings and thoughts during the last week. In each case, you will be asked to indicate by circling how often you felt or thought a certain way.

Name _______________________________ Date _________ Age ________ Gender (Circle): M F Other _____________________________________

0 = Never 1 = Almost Never 2 = Sometimes 3 = Fairly Often 4 = Very Often

1. Since the last time you worked out, how often have you been upset because of something that happened unexpectedly? 0 1 2 3 4

2. Since the last time you worked out, how often have you felt that you were unable to control the important things in your life? 0 1 2 3 4

3. Since the last time you worked out, how often have you felt nervous and “stressed”? 0 1 2 3 4

4. Since the last time you worked out, how often have you felt confident about your ability to handle your personal problems? 0 1 2 3 4

5. Since the last time you worked out, how often have you felt that things were going your way? 0 1 2 3 4

6. Since the last time you worked out, how often have you found that you could not cope with all the things that you had to do? 0 1 2 3 4

7. Since the last time you worked out, how often have you been able to control irritations in your life? 0 1 2 3 4

8. Since the last time you worked out, how often have you felt that you were on top of things? 0 1 2 3 4

9. Since the last time you worked out, how often have you been angered because of things that were outside of your control? 0 1 2 3 4

10. Since the last time you worked out, how often have you felt difficulties were piling up so high that you could not overcome them? 0 1 2 3 4

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Appendix B

My Workout Routines

Workout #

Muscle Group targeted through

weights

Type of Cardio Other Activities

Pre test

Score

Post test Scor

e

Difference

1 TricepsLegs

BicepsAbs

Shoulders

Stationary Bike - 10 minutes

Treadmill -15 minutes

Sauna -5 minutes

Stretching - 5 minutes

17 14 Decrease of 3

2 Triceps ChestBicepsChest Abs

Stationary Bike – 12 minutes

Treadmill – 15 minutes

Sauna – 8 minutes

Stretching – 5 minutes

15 13 Decrease of 2

3 ShouldersAbs

Biceps Legs

Triceps

Treadmill – 20 minutes

Stationary Bike – 5 minutes

Sauna – 5 minutes

14 10 Decrease of 4

4 ShouldersChest

Triceps Biceps BackAbs

Treadmill – 20 minutes

Sauna – 5 minutes

13 11 Decrease of 2

5 LegsBack

BicepsAbs

Treadmill – 15 minutes

Sauna – 5 minutes

Stretching – 10 minutes

16 13 Decrease of 3

6 ShouldersLegsAbs

BicepsBack

Treadmill – 10 minutes

Sauna – 5 minutes

14 11 Decrease of 3

7 LegsBiceps

ShouldersAbs

Triceps

None None 11 8 Decrease of 3

8 ShouldersBicepsTriceps

None Sauna - 5 minutes

11 9 Decrease of 2

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BackAbs

9 ShouldersBackChestBicepsTriceps

Abs

Stationary Bike – 20 minutes

Sauna – 5 minutes

12 9 Decrease of 3

10 ChestShoulders

AbsLegs

Biceps

Treadmill – 10 minutes

Sauna – 5 minutes

13 10 Decrease of 3

11 ChestShoulders

AbsTricepsBiceps

Abs

Treadmill – 15 minutes

Stationary Bike – 10 minutes

Sauna – 5 minutes

Stretching – 5 minutes

11 9 Decrease of 2

12 LegsBack

BicepsTriceps

AbsChest

Treadmill – 10 minutes

Sauna – 5 minutes

10 8 Decrease of 2

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Appendix C

1 2 3 4 5 6 7 8 9 10 11 120

2

4

6

8

10

12

14

16

18

Effect of Exercise Intervention on my Stress Level

Pre-testPost-test

Workout Number

PSS

Scor

e

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