The Importance of Completing the Stress Cycle
Get outside and move…
In honour of April being Stress Awareness Month here are some tips that have helped me keep my own stress in check since the first lockdown of 2020.
According to a recent study by the Stress Management Society, unsurprisingly, 65% of people in the UK have felt more stressed since the start of COVID-19 restrictions in early 2020. It notes that "the three causes for concern are feelings of disconnection, uncertainty, and a worrying loss of control." I know that disconnection has been a big challenge for me personally as I get a lot of my energy from my 'in real life' friendships.
It was around the same time last year that I finished reading the book "Burnout: The Secret to Solving the Stress Cycle" by sisters, Emily Nagoski, Ph.D., and Amelia Nagoski, DMA. I felt the information from this book was so helpful that I was posting about it all over my social media at the time. I credit it to helping me get through this past year with my sanity still in tact.
So, what is a stress cycle? First, I think it is important to note that dealing with your stress is a separate process to dealing with the things that cause you stress. Completing a stress cycle is how you deal with your stress. Stress is a neurological and physiological response that happens in your body when you encounter a perceived threat. Many use the example of being chased by a lion or tiger which activates a generic stress response allowing you to run away in haste and hopefully live to see the next day (completing the stress cycle).
Fortunately, these days most of us don't have to worry about being chased by a large predator on a regular basis. But, unfortunately, no matter the type of threat that causes us stress, our body still perceives and reacts to it in the same way which can have negative effects on our nervous system and our whole bodies, in general. For example, your stress could be from a child having a major tantrum, a project not going well just as you are trying to meet a deadline, dealing with a fledgling relationship, someone trying to cut you up while in traffic, the list could go on. Because these scenarios are not life-threatening we don't think to do anything about the stress they are causing our bodies and brains. Herein lies the problem because, as noted before, our body is still reacting as if it is a life-or-death situation and needs a signal that you are safe again. Therefore, we must respond appropriately in order to complete the stress cycle.
Here are 7 scientifically-proven ways to help you complete the stress cycle:
1. Physical Activity - Any form of movement will work so take your pick. If you love walking your dog, going for a run, dancing in the kitchen just go for it; even getting up from your desk or the sofa and doing a minute of star jumps or jogging in place can make a difference. This is the one your body recognises first as it is what we would have done to get away from the lion in our caveman days.
2. Breathing - Take a minute (or 5) to breathe in slowly through your nose and even longer exhales, just focussing on your breath; concentrate on the rise and fall of your belly. Here are some tried and true breathing exercises you can try to find what works best for you.
3. Positive Social Interaction - When we connect with other people this can be a signal to our bodies that we are safe. This has been a tough one during lockdown, but hopefully we will soon start to see more family and friends in person. Also, don't underestimate the power even small moments of connection can have - take a moment to chat to the cashier at your local shop or say hello to a passerby on your next walk.
4. Laughter - This is meant to be BIG laughter, the kind that makes your whole body shake. You can even just think back to a time you laughed with a friend so hard it made your eyes water and your body bend over in hysterics. Or find a favourite YouTube video or TV show that makes you laugh out loud every time you watch it.
5. Affection - This has been another one that has been neglected during lockdown, especially for those living alone. But when you have the chance take some time to embrace your loved ones; research has shown that sharing a 20-second hug with someone can be just as effective in lifting our mood as going out for a long run.
6. Let Yourself Cry - Having a good cry allows the emotions to flush out of our system and can even result in producing some feel good hormones. Take the time to be present with your tears and being aware of what exactly needs releasing.
7. Creative Self-expression - The book highlights the importance of getting what's inside of you, as in your emotions, out into the open through self-expression and art; this can happen in any way that feels safe and natural for you whether it is through writing, dancing, singing, crafting, photography, drawing, knitting and everything in-between. This is another signal to our bodies that we are safe.
Finally, how do we know the stress cycle is over? We will feel a shift in our bodies. This is why it is important to learn to listen to our bodies, which is a skill that requires presence and practice. It will take time so don't cause yourself more stress by beating yourself up if you don't notice the shifts right away. It is important that we cultivate these practices regularly rather than waiting until we are depleted and burnt out. Investing time in taking care of yourself will not just benefit you, but everyone around you.
*To hear more on this subject you can listen to a great podcast with the Nagoski sisters and Brene Brown on the subject here or order a copy of their book at your bookshop of choice or via Amazon here.