Completing the Stress Cycle - Part 3
How to Complete Your Stress Cycle
Why It's So Important to Complete the Stress Cycle
Let’s talk about why completing the stress cycle is a must-have skill in your life toolbox.
First off, completing the stress cycle is like hitting the reset button for your body. When you experience stress, your body gears up for action with that "fight, flight, freeze, fawn" response we talked about in Part 2. Your heart rate shoots up, adrenaline pumps through your veins, and you're ready to take on the world. But once the stressor is gone, your body needs to find its way back to chill mode (a.k.a. the relaxed state).
Most of us struggle to get back into the relaxed state…that’s why it’s so common to feel burned out, exhausted, and overwhelmed.
This is because if you don't complete the stress cycle, all that built-up tension stays in your body and your poor body starts to suffer.
But, here’s the most important point - chronic stress is only a problem IF you don’t complete the stress cycle. If you can move out of the stress in a reasonable amount of time, then your body doesn’t suffer.
Completing the stress cycle goes beyond just benefiting your body; it’s a profound mind-body transformation. By effectively managing and reducing stress, you create a path toward improved emotional well-being.
Instead, you should feel a newfound sense of calmness and peace of mind. Taking charge of your stress not only enhances your physical health but can also empower you to navigate life's challenges with more resilience and mental clarity.
You've got this!
What to look for – You want to find something that you enjoy doing (that’s important), is easy to do in your life, and causes you to feel noticeably relaxed after you’re done.
Ways to Complete the Stress Cycle
Step 1 - Recognizing Stress Triggers and Responses:
To complete the stress cycle effectively, it's important to know when you’re feeling stressed. It’s not uncommon to be very skilled at ignoring stress, it’s helped you get through life up to this point. But ignoring the stress is how we get burned out, overwhelmed, and exhausted.
This can take some time, so please be patient and compassionate with yourself. Your signs of stress could be quiet, like over-thinking. Or, could be louder like anxiety. Learn your body’s language so you can know when you need to complete your stress cycle.
Take time to recognize your unique stress triggers and how your body responds to them. By understanding what causes stress and how it affects you physically and emotionally, you can take the steps needed to address stress as it arises.
Emotional intelligence plays a crucial role in stress management. Developing emotional intelligence allows you to understand and regulate your emotions better. By cultivating emotional awareness, you can respond to stress in a more balanced and constructive manner, fostering emotional resilience and well-being.
Step 2 – Find a Technique (or Techniques) That Help Bring your Body Back to Calm
Here are some ideas:
Physical Exercise and Movement
Physical exercise is a powerful tool for completing the stress cycle. When you engage in exercise, your body releases endorphins, the "feel-good" chemicals that elevate your mood and reduce stress. Exercise also helps burn off excess stress hormones, promoting relaxation and a sense of well-being.
Cardiovascular activities such as brisk walking or jogging help release tension and improve cardiovascular health. Mind-body practices like yoga or tai chi not only benefit your physical health but also provide opportunities for mindfulness and relaxation.
Do you “hate” exercise? That’s a common reaction to childhood stress. The fast heartrate that comes with exercise feels a lot like anxiety, and your body can connect the two. That’s okay, exercise doesn’t have to be the technique for you, there are many other options :)
Deep Breathing and Relaxation Techniques
Deep breathing is a simple yet powerful technique to calm your nervous system and complete the stress cycle. Practicing deep breathing activates the parasympathetic nervous system, which counteracts the stress response and induces relaxation.
Try the 5-5-10 breathing exercise: inhale for five, hold for five, then exhale for ten, and pause for five. Just 75 seconds of breathing can work wonders.
Also look into guided breathing exercises and progressive muscle relaxation techniques. These practices provide structured patterns of breathing and muscle relaxation to release tension and stress from your body effectively.
Creative and Expressive Activities
Creative activities like painting, writing in a journal, or playing a musical instrument can be therapeutic ways to release stress and express your emotions. Explore hobbies and activities that bring you joy and allow you to unwind. Engaging in these activities regularly can serve as a healthy outlet for stress.
Laugh
This is one of my favourites, especially shared laughter. It’s almost impossible to be laughing and stay in the stress state :). Shared belly laughs, reminisce about funny times—these create stronger connections and regulate emotions, thanks to our human social bond system.
Nature
Spending time in nature is like hitting the ultimate stress cycle completion button. It's a powerful and natural stress-relief technique that connects us back to our roots and restores our sense of well-being. There’s a lot of research on “forest bathing” to back this up. Just 15 – 20 mins can make a huge difference at completing your stress cycle.
I’ve got a forest beside my house and this is my happy place. It’s where I go if I need to calm my nervous system :).
Talk to People
Engage in friendly social interactions—they're signs that the world is a safe place. Chat with the barista, compliment your colleagues, or connect with others via Zoom. It reassures your brain that not all people suck!
When stress gets overwhelming, seek deeper connections with loved ones. A warm hug from someone who trusts and loves you can be just as soothing as a jog, minus the sweat!
Proper Sleep and Rest
Quality sleep is essential for stress recovery and overall well-being. During sleep, your body repairs and rejuvenates itself, helping you bounce back from the effects of stress. Maintain a consistent sleep schedule, create a relaxing bedtime routine, and ensure a comfortable sleep environment to improve the quality of your sleep.
Cry
Shedding tears isn't a sign of weakness—it's a powerful stress-release mechanism. Crying helps deal with stress itself, not necessarily the situation causing it. So, let those emotions flow, and feel the weight lift off your shoulders.
Mindfulness and Meditation
Mindfulness involves staying present in the moment without judgment. Regular mindfulness practice can reduce stress, promote relaxation, and enhance your ability to cope with challenges.
Seek Professional Help
If stress becomes overwhelming and affects your daily life, consider seeking professional help. Therapy or counseling can provide valuable support and strategies to cope with stress effectively. Mental health professionals can assist you in understanding the root causes of your stress, develop coping skills, and create a personalized stress management plan.
They can also help you learn more about your stress responses so you can better recognize them. My life has become much richer and my brain/body more understandable thanks to a few trusted and amazing mental health professionals :).
How to Integrate Stress Reduction Techniques into Your Daily Life
First, find what works for you. It’s okay to have a list of things that you can use depending on the situation.
For me, I find laughter is the most effective, but not always possible depending on where I am. My back up plan is a walk in nature or I lay down for a rest (my freeze response often asks for a nap). I’d like to bring more creativity into my life, I think I’m going to look for some opportunities :)
Create some reminders so they can become a habit. If you live with a partner, family, or roommates, it’s helpful to tell them what helps to calm your nervous system so they can remind you in the moment. Recently a friend asked me if I was still walking in the woods every day and I had completely forgotten about how important that was to my wellbeing! Loved ones are wonderful at helping with this process :)
Start with small steps and be consistent with your chosen techniques. Consistency is key to experiencing the full benefits of stress reduction practices.
And, as always, be patient with yourself as you navigate the journey of stress management. It's normal to face challenges or setbacks, but with perseverance and self-compassion, you can overcome them and continue on the path to a healthier, more balanced life.
In Conclusion
Life can be overwhelming, but you’ve armed yourself with powerful tools to find inner calm and resilience amidst the chaos. Remember, it's okay to feel stressed; it's a natural part of being human. But now, we know how to navigate those emotions with kindness and understanding.
Remember, you're not alone in this journey. Embrace the support of loved ones and seek professional help when needed. Be gentle with yourself, knowing that self-care is an act of kindness, not weakness.
Reach out if you’d like some help recovering from burnout and chronic stress. These tools can help you gain the resilience to recover from burnout and prevent it in the future ❤️
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).