Stress & Burnout: Unlocking The Stress Cycle

We go through the stress cycle without even realizing it. Stress is a normal part of life, but burnout does not have to be. We all experience it – whether it’s triggered by work, relationships, deadlines, or finances. While stress can be a motivating force, chronic stress can have detrimental effects on both our physical and mental well-being. Ultimately, too much unmanaged stress can lead to burnout. 

Understanding The Stress Cycle

The stress cycle is the process by which our bodies respond to and recover from stressors. When we face danger or stress, our bodies enter a state of alertness. Completing the cycle involves transitioning from this heightened state back to a state of safety, signalling to our bodies that the stress response can cease, and we can return to a state of calm. 

Avoiding Burnout: What is Burnout? 

Being trapped in the stress cycle can result in burnout – a state characterized by emotional, physical, and mental exhaustion stemming from prolonged exposure to stressors. Symptoms of burnout include feeling overwhelmed, emotionally depleted, unmotivated, and empty. 

Unlocking the Stress Cycle

Simply removing the stressor is often insufficient to break the cycle. To effectively manage stress and prevent burnout, it’s crucial to actively complete the cycle on a daily basis. Here are some strategies to help: 

• Move – Any form of movement will release the stress hormones in your body. Try dancing, walking, running, rock climbing, swimming, jumping, or whatever way you like to move.
• Breathing – Practice deep breathing exercises to regulate your nervous system and induce a sense of calm.
• Talk to Someone – Talking with a friend, partner, family member, or therapist tells your body that you are safe and that there is no need to be on high alert and stressed. 
• Laughter – Embrace genuine, heartfelt laughter as a natural way to reduce stress and foster emotional regulation.
• Hugging – Hugging someone for at least 20 seconds reduces stress hormones, lowers blood pressure, and promotes feelings of comfort and connection through the release of oxytocin.
• Crying – A big full out cry, even just five minutes, can unlock the stress cycle. Allow yourself to experience and release pent-up emotions and promote emotional catharsis.
• Creative Expression – Channel your emotions into creative outlets such as visual arts, dance, music, or writing.

What are the stressors in your life that are taking a toll on you? Are you able to make any changes? Are you able to do any of the above to help relieve stress? If you are feeling overwhelmed, stressed, or burnt out, reach out to a counsellor for help. 

To learn more, check out Burnout: The Secret to Unlocking the Stress Cycle by Amelia Nagoski and Emily Nagoski.