Beat Burnout with Completing Stress Cycles
In the hustle and bustle of modern life, stress has become an unavoidable companion. Understanding and completing stress cycles can be a game-changing hack for good mental health.
The idea of completing stress cycles has gained popularity through the book "Burnout: The Secret to Unlocking the Stress Cycle." by Dr. Emily Nagoski and her sister, Dr. Amelia Nagoski. They argue that stress isn't the enemy; it's our inability to complete the stress cycle that poses a threat to our mental well-being.
Our ancestors, developed instinctive responses known as fight, flight, or freeze in the face of imminent physical threats. These responses helped them survive by either confronting the danger, fleeing from it, or playing dead to avoid detection.
Consider one of your ancestors outran or outsmarted a bear and survived. This stressor might have had a more distinct beginning, middle and end. When your ancestor managed to get to safety, the physical exertion of outrunning the bear would help them metabolize the stress in their body. They might also tell the story over and over to family members, further helping them digest the stress, and remind them they are okay. Their friends might even celebrate with them, continuing to solidify the completion of their stress cycle. The bear is gone, your ancestor is fine and their body has a chance to acknowledge this.
In today's world, fight, flight, freeze and completing stress can look very different. For example, the fight response might translate to confrontations or aggressive behavior, flight could be seen as avoidance or escapism, and freeze may lead to a state of emotional paralysis called disassociation.
In personal relationships, a disagreement might trigger a fight response with heated arguments, flight could be avoiding the issue, and freeze may result in silent treatment. Completing the stress cycle here involves effective communication, resolution, and emotional connection.
Modern day stressors can sometimes have less “edges” making them harder to resolve and fight, flight, freeze responses can look very different. For example, the fight response may involve diving into work head-on and being consumed by work. The flight response could manifest as procrastination or avoidance, and freeze might leave you feeling stuck and unable to make progress.
Consider a modern-day stressor like work-related deadline or a conflict with a friend. You might get an angry email from a boss or you might have to send a confrontational text to a friend. You’re stressed and your body is pumping stress chemicals, except there may be no clear “end” or resolution to this stress. You might even be unaware of the stress all-together. That friend might leave your text “on read” and your boss may chronically communicate in a style that you don’t jive with.
Signs you need to focus on completing stress cycles:
Feelings of burnout
Fatigue
Low energy
Interrupted sleep patterns
Irritability
Difficulty concentrating
Anxiety
So what do we do? How do we complete stress cycles?
For one, you’ve got to acknowledge the need to complete stress cycles. Checking in with yourself periodically is important. This can look like checking in when you notice stress in your body, at certain times throughout the day or week or after certain events that cause stress. Naming the experiences of stress is extremely important. Being able to identify what was stressful helps you put together a mini story or your emotional facts to complete the stress. Some key ways to complete stress cycles include:
1. Telling the story – Naming the experiences of stress is extremely important. Being able to identify what was stressful helps you put together a mini story or your emotional facts to complete the stress. Talking to a friend or journaling might also help you externalize and complete the stress. Mindfulness is another great way to remind your body you are safe and in control in the moment.
2. Celebrating the completion of something – this might be calling a friend and celebrating a “win” or treating yourself to something special. If there’s time to celebrate, you really are acknowledging to your body you are safe and the stress is over.
3. Physical activities – exercise, walking, yoga. This can help you discharge the energy built up during stress. These activities might include exercise, walking, weight training, deep breathing, and yoga.
In a world where stress is inevitable, completing stress cycles is a powerful tool and vital habit for mental health. Recognizing old brain responses and applying modern solutions can empower individuals to navigate life's challenges effectively. By incorporating simple strategies into daily routines, we can foster emotional resilience and cultivate a healthier mindset.
DISCLAIMER: This blog and website it to be used for information only and to not intended to diagnose, treat or prevent any illness or condition. Individuals who read this content must take responsibility for their own health and wellness.
Sources:
Nagoski, E., & Nagoski, A. (2019). Burnout: The Secret to Unlocking the Stress Cycle. Ballantine Books.
