The Stress Cycle: Effective Strategies for Stress Management

Written By Julia Manasek

In today's fast-paced world, stress is a constant companion. Whether it's juggling work deadlines, managing personal obligations, or dealing with unexpected life challenges, stress can take a significant toll on our mental and physical health. But what if there was a way to break the cycle and regain a sense of calm?

In this article, we explore the stress cycle and how we can effectively complete it, based on insights from Emily Nagoski's groundbreaking book, Burnout: The Secret to Unlocking the Stress Cycle.

Employee experiencing stress and burnout at work.

What is the Stress Cycle?

The stress cycle refers to the physiological and psychological process that happens when we experience stress. It involves an initial stress response—often called the "fight or flight" response—followed by a natural recovery phase, where the body returns to a state of calm once the stressor has passed.

The fight or flight response, a survival mechanism inherited from our evolutionary past, was designed to prepare our bodies to confront or flee from life-threatening dangers. For example, if we encountered a predator, like a lion, the body would release hormones such as adrenaline and cortisol, which increase heart rate, sharpen focus, and heighten awareness. These physical changes prime us for survival in dangerous situations.

Once the danger has passed, our body naturally deactivates the stress response, bringing us back to a state of equilibrium. We can relax and recover, both physically and mentally.

However, in today’s modern world, stressors are often not life-threatening. Instead, they come from work pressures, relationship issues, financial problems, and other daily challenges. Despite not being immediate physical threats, these stressors still trigger the same fight or flight response. But the difference is, we don't always get the natural relief we need to complete the stress cycle.

Why Chronic Stress Happens in Modern Life

Today’s stressors are not as simple as encountering a lion. The challenges we face, like looming work deadlines or relationship conflicts, often lack a clear endpoint. In contrast to our ancestors, who could finish the stress response quickly after escaping a predator, modern stress tends to linger, keeping our bodies in a constant state of alert.

Chronic stress, when left unchecked, can wreak havoc on our health. It can weaken the immune system, increase the risk of cardiovascular disease, disrupt sleep, and exacerbate mental health issues like anxiety and depression. Prolonged stress can even lead to burnout—a state of emotional, physical, and mental exhaustion.

How to Complete the Stress Cycle: Proven Strategies for Stress Relief

To prevent the harmful effects of chronic stress, it’s crucial to engage in activities that help complete the stress cycle. According to Emily Nagoski, author of Burnout, engaging in the following stress-relieving activities can help you activate your relaxation response and return to a balanced state of mind:

1. Move Your Body: Exercise to Release Stress

One of the most effective ways to complete the stress cycle is through physical activity. Exercise helps to release built-up tension, increases the production of endorphins (the body’s natural feel-good hormones), and helps to restore balance to the body’s stress response.

  • Tips: Go for a walk, dance to your favorite music, or do a full-body workout at the gym. Physical movement doesn’t have to be intense, but it should be enough to get your heart rate up and release built-up stress.

2. Practice Deep Breathing: Activate the Relaxation Response

Breathing exercises, like deep breathing, progressive muscle relaxation, or mindfulness meditation, can help activate the body's relaxation response. This slows down the heart rate, reduces muscle tension, and promotes a sense of calm.

  • Try This: Take a slow, deep breath in for a count of 4, hold for 4, then exhale slowly for 4. Repeat for a few minutes to calm your body and mind.

3. Laugh: The Power of Laughter to Relieve Stress

Laughter is an excellent stress-buster. Genuine laughter, especially when shared with others, helps us release stored tension and promotes a sense of joy. It also strengthens social bonds, which can reduce feelings of isolation during stressful times.

  • Pro Tip: Watch a funny video, read a humorous book, or spend time with friends who make you laugh. Sharing moments of humor is a simple yet powerful way to reduce stress.

4. Cry: Letting It Out Is Healthy

Crying is a natural and effective way to release emotional stress. While it doesn’t solve the problem, it allows your body to process and let go of the overwhelming feelings you may be carrying.

  • Important: Don’t suppress your emotions. Crying can activate the parasympathetic nervous system, which helps calm your body and mind.

5. Talk to Someone: Social Connection for Stress Relief

Social support is a key element in managing stress. Talking to a friend, family member, or even a colleague can help release pent-up emotions and provide comfort. These interactions signal to the brain that you are safe and that you don’t have to face stress alone.

  • Reach Out: Call a loved one, share a moment of empathy with a friend, or simply chat with someone about your day. Social connections are essential for emotional well-being.

6. Physical Touch: The Healing Power of Hugs

Physical touch, especially from loved ones, can reduce stress and help build trust. A hug lasting around 20 seconds helps the body release oxytocin, a hormone that plays a crucial role in social bonding and emotional health.

  • Pro Tip: Give someone you care about a warm hug, or engage in other forms of physical affection, such as holding hands or cuddling. These small gestures can help complete the stress cycle.

7. Do Something That Brings You Joy: Prioritize Activities You Love

Engaging in activities that bring you joy, whether it's spending time in nature, reading a book, or pursuing a creative hobby, helps counteract the negative effects of stress. Doing things that nourish your spirit allows your body to relax and recuperate.

  • Prioritize Joy: Make time each day for an activity that brings you pleasure. Whether it’s a relaxing walk in the park, cooking your favorite meal, or indulging in a hobby, doing something you enjoy is a great way to recover from stress.

Final Thoughts: How to Manage Stress for Long-Term Well-being

By incorporating these practices into your daily routine, you can effectively manage and release stress, thereby improving your overall well-being. Completing the stress cycle is not just an occasional luxury; it’s a necessary practice for long-term health. It helps reduce the risk of burnout, supports emotional resilience, and ensures that stress doesn't accumulate into chronic health problems.

If you’re struggling with stress or burnout, it might be helpful to talk to a therapist who can guide you through strategies for coping and managing stress in a healthier way.

Contact Me for Support: If you’re feeling overwhelmed by stress or burnout, I’m here to help. As a therapist, I offer support in managing stress, burnout, and emotional well-being. Contact me to schedule a consultation and begin your journey toward a balanced, healthier life.

References

Julia Manasek
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