Stress is an unavoidable aspect of life. Whether it’s due to looming deadlines or profound personal loss, understanding how to navigate and complete the stress response cycle is crucial for maintaining both physical and mental well-being.
Unpacking the Stress Response: The Role of Your Nervous System
The stress response cycle is a multi-stage process involving complex interactions within the nervous system. The Autonomic Nervous System (ANS) plays a central role, and it is divided into two key branches:
Sympathetic Nervous System (SNS): This branch initiates the “fight or flight” response. When a stressor is perceived, the SNS triggers physiological changes such as an increased heart rate, rapid breathing, and the release of stress hormones like adrenaline and cortisol. These changes prepare your body to either confront the danger or flee from it.
Parasympathetic Nervous System (PNS): After the danger has passed, the PNS works to calm the body and restore balance. It counteracts the effects of the SNS and helps the body return to a state of rest.
When activated, the SNS leads to immediate physiological changes like increased heart rate, elevated blood pressure, and the release of glucose into the bloodstream. This process provides energy and sharpens focus, essential for responding to immediate threats.
The Five Stages of the Stress Response Cycle
Stressor: This is the initial event or situation that triggers your stress response. Examples include a looming deadline or a confrontation.
Stress Response: This stage involves the body's physiological reaction to the stressor, characterised by the release of stress hormones such as cortisol and adrenaline.
Crisis: This is the peak of the stress response, where the body is on high alert and operating at full capacity.
Resolution: During this phase, the stressor is addressed or resolved, allowing the body to begin the recovery process.
Recovery: The final stage involves returning to a baseline state, allowing our bodies to recognise that, after facing danger, we are now safe. This marks the completion of the stress response cycle.
If you don’t fully complete this cycle, your body may remain in a state of chronic stress, which can contribute to a range of health issues including heart disease, stomach ulcers, sleep disorders, and mental health conditions like depression and anxiety.
The Bunny Example: Lessons from Nature
In their book Burnout: The Secret to Unlocking the Stress Cycle, Emily and Amelia Nagoski illustrate stress management using the example of a bunny. When a bunny encounters a predator, it experiences a stress response that includes going into high alert, possibly fleeing or freezing. Once the immediate danger is over, the bunny doesn’t just return to normal. Instead, it engages in physical behaviours such as shaking or stretching to release the remaining stress hormones from its system. This physical activity helps the bunny complete the stress cycle and return to a calm state.
Similarly, humans need to complete their stress cycles to recover effectively. For example, receiving a late-night email from your boss asking for a last-minute presentation may trigger a stress response. Your cortisol and adrenaline levels spike, activating the fight or flight response. Ideally, you would use this energy productively or engage in physical activity to complete the stress cycle. However, if you simply scroll your phone, panic-eat, or distract yourself with Netflix, you don’t complete the cycle, which can lead to chronic activation of the stress response if it happens repeatedly.
Modern Stressors vs. Physical Danger
Modern stressors differ from physical dangers in several ways:
Perceived vs. Actual Danger: Our bodies respond similarly to both physical and perceived threats. However, modern life bombards us with ongoing mental threats or worries that don’t require physical action, causing an excess of stress.
Lack of Physical Outlet: Unlike animals that have physical outlets for stress (like fleeing or fighting), many modern stressors don’t involve physical action. For instance, worrying about a presentation or an email lacks a physical component to resolve the stress response, leading to a buildup of stress hormones.
Ambiguity of Modern Stressors: Modern stressors are often ambiguous and less tangible than immediate physical threats. Worries about future events or ongoing conflicts can create a stress response despite the absence of immediate physical danger.
Duration of Stress Response: Physical dangers typically provoke a short-lived stress response. Once resolved, the body quickly returns to normal. In contrast, modern stressors like work deadlines or interpersonal issues can persist, leading to chronic stress and long-term health issues.
Why Completing the Stress Cycle is Essential
Physical Health: Prolonged activation of the stress response without resolution can lead to chronic health conditions such as cardiovascular disease, gastrointestinal problems, and a weakened immune system.
Emotional Well-being: Chronic stress can contribute to mental health issues including anxiety, depression, and burnout.
Performance: Incomplete stress cycles can impair cognitive function and reduce productivity, affecting overall performance in daily tasks.
How to Complete the Stress Cycle: Proven Strategies
Physical Activity
Engaging in exercise mimics the body's natural response to stress. The Department of Health & Social Care recommends at least 150 to 300 minutes of moderate-intensity physical activity per week. Activities such as jogging, walking, dancing, hiking, or swimming help metabolise stress hormones and reset the brain. Aim to incorporate activities that increase your heart rate and engage major muscle groups.
WATCH OUT: High-Intensity Interval Training (HIIT) and other intense workouts can be incredibly effective for fitness and overall health, but they might also be counterproductive when it comes to managing stress.Here’s why: HIIT workouts are designed to push your body to its limits, which can lead to an increase in cortisol, the body’s primary stress hormone. So while a HIIT workout causes a temporary spike in cortisol, it’s usually short-lived if balanced with proper recovery. However, if you're already under chronic stress, the additional stress from intense exercise might exacerbate your stress levels rather than alleviate them. In contrast, gentler activities like dancing, shaking, or cleaning can be more effective for managing stress, as they help release built-up tension without overwhelming the body, allowing for a more balanced and restorative approach to stress relief.
Creative Self-Expression
Laughter
Crying
Physical Affection
Deep Breathing
Positive Social Interaction
Rest
Others
Implementing These Strategies
Coping with a stressful event can be tricky. But finding ways to mimic the stress response cycle, which involves physical activity, finding a safe place, and resting, can help you cope with your stress. Completing the stress cycle not only helps manage stress more effectively but also protects your long-term health.
Experiment with different techniques to find what works best for you in completing the stress cycle. A combination of physical activity, creative expression, and social interaction may be most effective.
If stress persists or becomes overwhelming, consider consulting a mental health professional for personalised strategies and support.
Complete your stress cycle and reclaim your well-being! 💪
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Hi there, I'm Kay, a certified health coach and integrated nutritionist, specialising in helping women break free from stress, heal chronic stress-related symptoms, and support their overall well-being through personalised nutrition, lifestyle adjustments, and holistic practices.
If you’re interested in a free initial consultation, let’s chat!
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