In today’s fast-paced world, stress has become an unavoidable part of our lives. Whether it’s work pressures, relationship challenges, too much going on with the kids at home, or personal struggles, stress can take a toll on our mental and physical health if left unmanaged. However, what if I told you that there’s a way to not just cope with stress but to effectively complete the stress cycle, allowing you to emerge stronger and more resilient?
I just read a brilliant book by sisters Emily and Amelia Nagoski called Burnout: The Secret to Unlocking the Stress Cycle. Burnout is geared towards women because, let’s face it, we bear the brunt of a lot of bullshit in society. And, not only are we raised to worry about ourselves, we’re also taught to take care of others constantly. Ladies, if you haven’t read this book, pick up a copy now. We, especially, need to take special care of ourselves to stay healthy and avoid burnout.
Understanding the Stress Cycle
Stress is our body’s natural response to perceived threats or challenges. It triggers the release of hormones like cortisol and adrenaline, preparing us for a fight-or-flight response. While this response is essential for survival in dangerous situations, prolonged stress can wreak havoc on our well-being.
When we encounter stress, our bodies and minds go through a series of physiological and emotional changes. These changes include increased heart rate, elevated blood pressure, shallow breathing, muscle tension, and heightened emotions. If these stress responses are not effectively dealt with, they can linger, leading to chronic stress and its associated health issues.
In today’s world, we are consistently exposed to stressors all day long (traffic, work, kids, online news, etc). Many of these stressors never go away, so we carry a constant burden of stress that never gets released. The Nagoski sisters point out that there is a difference between stress and stressors. While the stressors never go away, there is a way to eliminate the stress they cause.
Completing the Stress Cycle
Completing the stress cycle involves actively addressing and processing the physical and emotional manifestations of stress to return to a state of calm and equilibrium. Here are some effective strategies for completing the stress cycle. If you find just one of these that works for you, you’ll be able to complete the stress cycle for yourself every day.
Physical Activity
Engaging in regular physical activity is one of the most powerful ways to dissipate stress. Exercise helps to release built-up tension in the muscles, promotes the release of endorphins (the body’s natural stress relievers), and improves overall mood and well-being. Whether it’s going for a run, practicing yoga, or taking a brisk walk, find physical activities that you enjoy and make them a regular part of your routine. 20-60 minutes per day can effectively complete the stress cycle and set you up for success for another day.
Mindfulness and Meditation
Mindfulness practices, such as meditation and deep breathing exercises, can help calm the mind and soothe the nervous system. Taking a few moments each day to sit quietly, focus on your breath, and observe your thoughts without judgment can significantly reduce stress levels and increase resilience in the face of challenges. You can start with two minutes of meditation a day. I wouldn’t even worry about whether you’re doing it “right” or not. Sitting calmly and breathing deeply is really beneficial, no matter what thoughts cross your mind of how well you banish them in the process.
Emotional Expression
Suppressing emotions only prolongs the stress cycle. Instead, allow yourself to express your feelings in healthy ways. Talk to a trusted friend or family member, journal your thoughts and emotions, or engage in creative outlets such as art or music. A “big ol’ cry” or “deep, full belly laughs” as the Nagoski sisters put it can complete that stress cycle. By acknowledging and expressing your emotions, you can release pent-up tension and gain clarity and perspective on the situation.
Creative Expression
Relatedly, any kind of creative expression can help you complete the stress cycle. Drawing, writing, singing, storytelling, theater, journaling, etc are all great choices. Anything that allows you to express yourself and your feelings creatively can get you through to the other side of your stress. My husband, Graham Callis, is a big believer in the power of storytelling. He used storytelling to get through depression and now he coaches people on how to use storytelling to better understand themselves and get through tough situations.
Self-Care Practices
Prioritize self-care activities that nurture your body, mind, and soul. This could include getting adequate sleep (very, very important – you wouldn’t believe how much healthy goodness goes on when you sleep from boosting immunity to memory consolidation), eating a balanced diet, spending time in nature, practicing gratitude, and engaging in activities that bring you joy and fulfillment. Taking care of yourself holistically is essential for managing stress and maintaining overall well-being.
Affection
Receiving and giving affection can be a great way to complete the stress cycle too. A six-second kiss or 20-second hug can get you to the other side. The affection doesn’t even have to be human affection. Spending time with a pet can help you to complete the stress cycle too!
Get Started
By incorporating these strategies into your daily life, you can effectively complete the stress cycle and cultivate a greater sense of emotional well-being and resilience. Managing stress is not about eliminating it entirely (you can never remove all of your stressors, after all) but rather about developing healthy coping mechanisms to navigate life’s inevitable challenges. It might take a little practice, but with so many ways to complete the stress cycle, one of these ideas will work for you. If you don’t know where to start, start with exercise. Emily & Amelia point out that exercise is the absolute best way to complete the stress cycle. Whatever you choose, take a deep breath, and just get started. You’ve got this!
