Stressed? How to Complete the Stress Cycle.

Have you felt overwhelmed and exhausted? You’re not alone. 

Many individuals have experienced a range of stressors due to the COVID-19 pandemic, racial injustice, political divisiveness, violence, and inflation. According to the Stress in America survey by the American Psychological Association (2022), an alarming proportion of adults reported that stress has an impact on their day-to-day functioning, with more than a quarter (27%) saying that most days they are so stressed they can’t function and that nearly half (46%) of those under 35 and more than half (56%) of Black adults under 35 agreed with this statement.

In 2019, Drs. Amelia and Emily Nagoski published a book called “Burnout: The Secret to Unlocking the Stress Cycle” about emotional exhaustion and the science behind the stress cycle. In it, they identify the difference between stress (a neurological and physiological response to a perceived threat) and stressors (the things that activate the stress response) as well as evidence- based strategies for completing the body’s stress cycle. They write:

“The good news is that stress is not the problem. It’s how we deal with stress—not what causes it—that releases the stress, completes the cycle, and ultimately, keeps us from burning out. You can’t control every external stressor that comes your way. The goal isn’t to live in a state of perpetual balance and peace and calm; the goal is to move through stress to calm, so that you’re ready for the next stressor, and to move from effort to rest and back again.”

The authors define completing the stress cycle as “finding a way to let our bodies know we’re no longer threatened or in danger and we can stop being stressed” which they add is the “most effective way to avoid burnout and emotional exhaustion.” Let’s use the example of having a difficult conversation with your boss. After the conversation ends, you notice you don’t feel relaxed. Your system is still in the middle of the stress response cycle even though you have dealt with the stressor of talking with your boss. After a stressful event, our body continues to be impacted by the chemical and electrical cascade activated by the stressor. Removing the stressor is not enough; here’s what the authors say:

“You have to do something that signals to your body that you are safe, or else you’ll stay in that state with neurochemicals and hormones degrading, but never shifting into relaxation. Your digestive system, immune system, cardiovascular system, musculoskeletal system, and reproductive system never get the signal that they’re safe.”

Here’s how you do that:

1. Breathing
   Slow, full belly breaths will help regulate your nervous system, especially when the out breath is longer than the in breath. This is most effective when stress levels aren’t that high or if you need to get through a difficult situation.

2. Positive social interaction
   Casual and friendly social interaction can reassure your system that you are safe. Try saying “have a nice day” to the cashier or call up a friend for a chat.

3. Laughter
   Laughter is a way to express and regulate emotions. Laughter increases relationship satisfaction and reminds us that we are not alone in this world. 

4. Affection
   Receiving a hug from a person you feel safe with can be a powerful way to reduce stress. A 20 second hug in a safe environment can help your body to change your hormones, lower your blood pressure and heart rate, and improve your mood. If you have a pet, you can also try petting them for a few minutes, which can help complete the stress cycle as well.

5. Crying
   Crying is one of our body’s ways of releasing stress. Emotional tears contain a higher level of stress hormones than other types of tears and crying releases oxytocin and endorphins. Additionally, Gracanin and colleagues (2014) found that crying activates the parasympathetic nervous system, which helps people relax. So, let yourself have a good cry!

6. Creative Expression
   Creativity has been found to induce positive health effects and a reduction of cortisol, a hormone that the body releases in response to stress (Kaimal, Ray, & Muniz, 2016). Pull out some art supplies and have fun with it, write a song, or create a new virtual world!

7. Physical Movement
   Physical activity is a great way to reduce stress in your body. You don’t have to go to the gym to be physically active. Try jumping up and down, dancing, swimming, or stretching.
   
   
   

Sources:

Gračanin, A., Bylsma, L. M., & Vingerhoets, A. J. J. M. (2014). Is crying a self-soothing behavior? Frontiers in Psychology, 5, 502
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035568/

Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of Cortisol Levels and Participants' Responses Following Art Making, Art Therapy, 33:2, 74-80, DOI: 10.1080/07421656.2016.1166832

Nagoski, E., & Nagoski, A. (2019). Burnout: the secret to unlocking the stress cycle. First edition. New York, Ballantine Books.