Research: Completing the Stress Cycle
Stress. We’ve all been there. Sometimes, though, that stress hangs on and we can’t seem to shake it off. This is when we become stuck in our stress and, instead of working through and feeling free again, the stress keeps packing on and packing on. Eventually, the weight gets so heavy that we find ourselves amidst burnout.
Fortunately, Emily and Amelia Nagoski, in their book Burnout, write about ways that we can complete the stress cycle. Engaging in these activities can signal to our bodies that the stress is done, and the various systems that get activated during times of stress will be alerted that they are no longer needed. These activities include:
Creative Expression: Engage in art of some form. Use art to process the event that caused the stress and to be a safe space to move through the big emotions you’ve experienced.
Exercise: Few things are better than exercise when it comes to relieving stress. The traditional sense of this term is applicable here, the recommended 30 minutes of exercise a day, but there is also another form that you can turn to if exercise is not consistent for you. And that is a practice called progressive muscle relaxation. You can turn to YouTube to walk you through this practice; but, in short, it involves progressing through various muscle groups in your body and tensing them as much as you can for a period of time and then releasing the tension.
Breathing: When we enter into stress, various systems in our body activate. One of the effects of these activations is increased breathing. To combat this, attuning to your breath and ensuring you have a longer exhale can signal to your body that you are no longer in the midst of stress. Or, even if you are still under the stress, it can signal to your body to calm down so that you can think more clearly.
Positive Social Connection: Having people you feel safe to turn to and be fully transparent with is a great safety net for stress. Having people who make you feel seen, heard, and validated can provide the safety you need to progress and complete the stress cycle.
Laughter: Full, no sound coming out, belly laughter is a great signal to the body that it can progress through the stress cycle. Hard to be stressed when you are laughing so hard you are crying, right? Very few things put my stress into perspective quicker than getting in a good laugh.
Affection: Research has shown that engaging in a “20-second hug” can release hormones that combat the stress hormones that get released during times of stress. The timing of the hug is not as important as waiting for the inevitable “release” you’ll experience when your body recognizes that it is safe and can relax.
Crying: Sometimes, the answer is to wholly lean into your emotions and allow yourself to freely cry.
If you are currently in the midst of being stuck in stress, pick one of these coping skills and give it a try. If it doesn’t work, try another one. Stress is inevitable, but being stuck in the stress cycle is not how things are supposed to be. If these tips feel helpful for you, I encourage you to check out Amelia and Emily’s book, Burnout, to get more of their insight.
