The Secret to Defeating the Stress Cycle
Ah stress, whether we like it or not, we all experience it from time to time. Stress has its place. It is crucial for action or survival in some situations.
Think back to our ancestors when they had to respond to the threat of being chased by a saber-tooth tiger. All other relevant processes in the body were postponed allowing them the chance to escape. Either they survived and celebrated, or they were eaten.
According to Emily Nagoski, PhD, and Amelia Nagoski, authors of Burnout: The Secret to Unlocking the Stress Cycle, this completed the body’s stress response cycle. The stressor was no longer present, the threat was resolved, and the body returned to homeostasis. The physiological functions of the body stabilized, and the body relaxed.
Source - https://www.burnoutbook.net/about-the-authors
Today, we are not running away from any saber-tooth tiger, stress is triggered by various factors, including work-related pressures, personal relationships, financial difficulties, health concerns, or major life events. When periods of stress creep up, the stress response cycle is often left incomplete, and the body does not have enough time to recover. The body will stay in the stress response of fight, flee, freeze, or fawn.
Stress can lessen our motivation to live a healthy lifestyle leading to poor diet choices, exercise avoidance, brain fog, energy depletion, and sleep disruptions. If left unmanaged, it can lead to anxiety, insomnia, depression, high blood pressure, weakened immune system, digestive issues, and hormonal imbalances.
Stress management will look different for every person. It is important for you to recognize the stressor and how your body responds to it. Then, find ways to cope with the stressors that help you complete the stress response cycle. To recover from the effects of stress, it needs to be counterbalanced with equal amounts of regeneration and rest.
The Nagoski twins suggest the following practices to complete the stress response cycle:
Move! Physical activity is what tells the brain that the body has successfully survived the threat. Our ancestors ran from the saber-tooth tiger, today we have exercise and movement practices that allow the stress response cycle to complete! Exercise increases overall health and well-being. It pumps up your endorphins which are the brain’s “feel good” neurotransmitters. Anything that gets you to breathe deeply will help shed daily stressors. After focusing on exercise, the mind is calmer, the body is less tense, and optimism improves. Not sure where to start? Take a gentle yoga class or go for a walk to connect with nature. Try to introduce about 60 minutes of movement each day.
Slow, deep, and rhythmic breath. The breath downregulates the stress response and reduces minor stresses throughout the day. A simple grounding breath is a great practice where you incorporate a counting pattern. Inhale slowly for a count of four, hold the breath for a count of four and exhale for a count of four. Take a few minutes to pause and breathe to help calm the nervous system.
Positive Social Connection. Friendly social connection with others signals that the world is a safe place. This can be as simple as having lunch away from your desk with co-workers, complimenting the person in front of you in the check-out line, or buying a cup of coffee for a complete stranger. Random acts of kindness coupled with connecting with others just feels so dang good.
Laughter. Go on, get in some good deep belly laughs. Make life lighter and more fun by reminiscing with friends, sharing funny stories, watching a comedy skit, and having a big ol’ laugh. Life is too short to take it too seriously!
Affection. Sometimes one of the best things you can do to combat the effects of stress is being in the presence of someone you love. Sometimes their presence is all you need, other times a warm hug makes you feel like you’ve landed on cloud 9. Nagoski and Nagoski suggest one strategy: “the six-second kiss”. Everyday kiss your partner for six seconds. Kissing this long requires you to stop and notice that you like this person, you trust them, and you feel affection toward them. If you don’t have a partner, don’t worry. Studies also show petting your furry companion will also do the trick!
There are many ways to complete the stress response cycle, the list above is not exhaustive. You simply must do something. Completing the cycle is a physiological shift. You give your body what it needs, when it needs it, and allow it to regenerate, relax and recharge.
