Completing The Stress Cycle
We all know what stress is, many of us feel plagued by it every day. Rather than reflecting on the meaning of stress, we often get distracted by its intensity, making it feel inescapable and uncontrollable.
Luckily, Emily Nagoski and Amelia Nagoski have taken the time to break down what they call The Stress Cycle. In their book Burnout: Unlocking the Stress Cycle, they emphasize that wellness is a state of action, not a state of being. We are constantly striving to find peace and remain there, but the human body isn’t built for constant peace. From an evolutionary perspective, our bodies are designed to move from peace to stress and back again. The key lies in learning how to complete the cycle and return ourselves to baseline after a stressful experience.
So, what exactly is the stress cycle?
Let’s break it down:
1. Stressor:
A stressor is anything we hear, see, touch, sense, or even imagine that the body interprets as a potential threat. These stimuli activate our stress response.
2. Response:
The stressor triggers our fight, flight, or freeze response. It’s an automatic, subconscious survival reaction. During this phase, our bodies are flooded with adrenaline, cortisol, and stress hormones.
3. Baseline:
After spending energy to respond to the perceived threat, the body needs a signal that it’s safe to return to a calm state. When this signal is successfully sent and received, the body reduces stress hormones and completes the stress cycle.
Completing the stress cycle is something many of us are unknowingly craving. Fortunately, Emily and Amelia outline nine researched ways to help our bodies return to baseline.
1. Move your body
Movement doesn’t have to mean a full workout. It could be as simple as standing up, tensing and releasing your muscles, stretching, or going for a walk.
2. Sleep
While often elusive under stress, sleep is crucial. It’s when our brains process stress subconsciously. Developing good sleep hygiene can be a powerful part of your routine.
3. Breathe
Deep belly breathing has been shown to activate the parasympathetic nervous system, helping us relax. Try apps, videos, or guided exercises for inspiration.
4. Engage in positive social interaction
Even brief, friendly interactions signal safety to the brain. Say hello to a neighbor, visit the park, or enjoy a casual conversation with someone you trust.
5. Show affection
Whether it’s a hug, holding hands, or cuddling with a pet, physical affection can bring us back to a state of safety.
6. Laugh
Laughter, especially deep, belly-aching laughter, helps release tension and complete the stress cycle. Even remembering a time you laughed can help.
7. Cry
Crying is often stigmatized, but it’s a powerful biological process. Allow yourself to feel and release, find a safe space and let it out.
8. Get creative
Creative expression can be a direct path to taking a pause. Try journaling, dancing, painting, or playing music — whatever helps you unwind.
9. Dream
Let your imagination take you somewhere else. Read a book, play a game, or create a story. Imaginative play can provide an emotional reset.
I know I’ve shared a lot, and there’s still more to explore. But ultimately, finding the strategy that works for you can bring you back to yourself. It’s a reminder of your humanness and your power to break the exhausting cycle of stress.