How many times have you pushed yourself to the brink of exhaustion after a stressful day, hoping that fatigue would help you forget your worries?

This approach might seem like a quick fix, but it can be one of the most counterproductive ways to deal with stress. Especially if you’re heading back to the same stress-inducing environment post-workout or if you have a tendency toward anxiety.

When you’re already stressed, your body is flooded with hormones related to the fight or flight response. Pushing yourself further by exercising intensely can worsen the situation, as it increases these stress hormones without giving your body the chance to properly flush them out. This leads to a cycle of chronic stress that’s difficult to break—one reason why many struggle to maintain a consistent exercise routine.

A lot of people turn to intense group fitness classes or boot camps as a way to cope with their stressful lives. These workouts, filled with high-energy exercises like burpees, barbell throws, and mountain climbers, are meant to help release tension. However, they often do more harm than good when you’ve been dealing with stress all day. If your body is already dealing with high levels of stress hormones, pushing it harder during a workout can intensify the problem.

Stress releases neurotransmitters like epinephrine, norepinephrine, and dopamine, which are linked to feelings of stress and anxiety. These chemicals need to be flushed out of the brain, and people have different abilities to do so based on a gene called COMT. Some may clear these stress hormones quickly, while others take longer. This is why stress solutions can vary greatly from person to person. High-intensity exercise triggers a cascade of hormonal responses—more neurotransmitters, increased cortisol levels, and a suppression of your digestive and immune systems. If you don’t give your body the time to calm down and flush out these hormones, they can linger and perpetuate the cycle of stress and tension.

Beyond the hormonal impact, poor movement quality during exercise can also contribute to physical tension, particularly in areas like the neck, shoulders, and joints. This can lead to chronic pain, which in turn creates more stress, both physically and emotionally. Inflammation from poor movement habits puts a strain on your immune system, diverting energy that could be used for fighting off pathogens. If you’re going to exercise, it’s important to focus on movements that improve how you move, rather than simply opting for any workout that comes your way.

Understanding Your Stress Response

There are two main ways people respond to stress: hyper-associative and dissociative. Hyper-associators tend to get deeply affected by their stress, which makes it harder for them to relax, even before or after exercise. This can be linked to anxiety or imbalances in neurotransmitters. For these individuals, swapping out a high-intensity workout for lower-intensity movement practices can be a more effective stress-relief strategy.

On the other hand, dissociators are less emotionally impacted by stress and are better able to handle high-intensity exercise. For them, stress hormones are not as much of an issue, but movement quality and joint inflammation are still important factors to consider.

The Bottom Line: Managing Stress

If you’re feeling particularly anxious, it’s better to slow down rather than push yourself to burnout. Engage in calming activities like walking, meditating, or listening to music. These can give you a significant boost in energy and mental clarity.

Alternatively, if you choose to exercise, make sure to give yourself time afterward to let your body recover. Allow at least 30 minutes post-workout to engage in activities that help clear out the fight-or-flight hormones. Practices like meditation, foam rolling, or diaphragmatic breathing can help your body transition to a state of relaxation and recovery.

Your body—and mind—will thank you for it.