Understanding the Stress Cycle: A Guide to Managing Stress
By Julia Manasek
In today's fast-paced world, stress has become a common companion in our lives. We are constantly busy - whether it’s work deadlines, personal obligations, or unexpected challenges, stress can creep in and take a toll on our well-being.
What is the Stress Cycle? The stress cycle, as explained by Emily Nagoski in her book "Burnout: The Secret to Unlocking the Stress Cycle," refers to the physiological and psychological processes that occur when we experience stress. It involves the activation of our body's stress response, often known as the fight or flight response, followed by the subsequent deactivation or relaxation response.
Originating from our evolutionary past, the fight or flight response is a survival mechanism that prepares our bodies to confront or flee from perceived threats. Imagine encountering a lion in the wild—a classic example of a life-threatening situation that would trigger this response. In such a scenario, our bodies would release hormones like adrenaline and cortisol, increasing heart rate, sharpening focus, and heightening awareness—all aimed at aiding our survival.
We escape this danger by running hard and fast, to escape the lion, or maybe by fighting back if the lion attacks us. Once we have successfully out-run or out-fought the lion, the danger is gone, and we can finally relax. The adrenaline rush subsides, cortisol levels return to normal, and we gradually return to a state of equilibrium. This natural process allows our bodies to complete the stress cycle, effectively discharging the energy built up during the stressful encounter.
However, in the modern world, stressors we experience differ significantly from the immediate life-threatening challenges our ancestors faced. Today, stressors often stem from work pressures, financial worries, relationship issues, and other daily concerns. These stressors, while not inherently life-threatening, still trigger the same fight/flight/freeze physiological response as facing a lion.
For example, imagine a looming work deadline or a heated argument with a loved one. Despite the absence of physical danger, our bodies respond to these stressors in much the same way as they would to encountering a predator. Hormones flood our system, preparing us for action, even though there's no physical threat to confront or flee from.
Additionally, the stressors we encounter in today's world often do not have clear endpoints, leading to chronic stress if not effectively managed. Unlike the immediate relief experienced after escaping a predator, the stress from modern-day challenges can linger, keeping our stress response system activated for prolonged periods. Chronic stress, if left unaddressed, can have far-reaching consequences on our health and well-being. It can weaken the immune system, increase the risk of cardiovascular diseases, disrupt sleep patterns, and exacerbate mental health issues like anxiety and depression. Moreover, chronic stress can contribute to burnout—a state of emotional, physical, and mental exhaustion often accompanied by feelings of cynicism and detachment.
It’s important to remember that managing the stressors is different than managing the stress. To complete the stress cycle in the face of modern stressors, it's essential to engage in activities and strategies that help our bodies and minds recover from stress. Based on research, Nagoski emphasizes the importance of these practices in her book. Below you can find some effective ways to release stress and complete the cycle:
Move: Exercise is one of the most powerful ways to discharge the energy built up during stress. Whether it's a short walk, a dance session with your favorite playlist, or a workout at the gym, 20 to 60 minutes of physical activity helps release tension and promotes the production of feel-good hormones like endorphins.
Breath: Practicing deep breathing exercises and relaxation techniques, such as progressive muscle relaxation or meditation, can help activate the body's relaxation response. These techniques reduce muscle tension, lower blood pressure, and promote a sense of calmness and well-being.
Laugh: Genuine laughter, that is not social or forced, helps us release all the emotions and stress we have been keeping inside. Especially, laughing together helps maintain social bonds and regulate your emotions.
Cry: Crying is one of our bodies' mechanisms to release stress. It might not solve the problem but it definitely helps to calm down your nervous system and is therefore important to complete the stress cycle.
Talk to people: Simple, friendly interactions with people around you can be more impactful than you think. Whether it is wishing your neighbor a great day or giving your colleague a compliment, these interactions signal your brain that the world is a safe place, despite the chaos that is going on in the world. Additionally, connecting with someone you love, a friend, family or your partner can provide comfort during stressful times. Simply talking to someone who understands and empathizes with our experiences can help us feel less alone.
Physical Touch: Whether it is a romantic partner or a good friend, research has shown that a strong, long hug that lasts about 20 seconds, helps your body build trust and releases the hormone oxytocin which is crucial for social bonding and healthy attachment.
Do something that brings you joy: Doing activities that bring joy, pleasure, and fulfillment can counteract the negative effects of stress. Whether it's spending time with loved ones, pursuing a new hobby, or enjoying nature, prioritizing activities that nourish our soul is essential for completing the stress cycle.
By prioritizing these practices in our daily lives, we can increase resilience and thrive in the face of life's challenges. Completing the stress cycle is not just a luxury—it's a necessity for maintaining our health and quality of life in today's demanding world.
References:
Nagoski, E. (2019). Burnout: the secret to unlocking the stress cycle. New York : Ballantine Books.
