Breaking the Burnout Cycle: How to Manage Stress Effectively

Understanding Stress, The Stress Cycle, and How to Close It

Burnout isn’t just being tired it’s a state of complete physical and mental exhaustion that goes beyond normal fatigue. Emily and Amelia Nagoski define burnout as what happens when stress builds up in the body without a way to be fully released. And stress itself? It’s the neurological and physiological shift that occurs when we encounter an internal or external stressor. External stressors might include work, finances, or family responsibilities, while internal stressors can be self-criticism, body image concerns, or personal expectations.

When we interact with a stressor, our body floods with adrenaline, cortisol, and glycogen. Our heart rate spikes, blood pressure rises, digestion slows, and our brain sharpens its focus to handle the immediate challenge. These are all classic signs of stress- think of your heart pounding, palms sweating, and muscles tensing. But what happens after the stressor is gone?

The Lion Story: A Stress Response Analogy

Imagine you live in a peaceful village in a time long ago. One day, as you're walking through the forest collecting lavender, you come face to face with a lion. Immediately, your body reacts- your heart races, your mind sharpens, and you run for your life. In this scenario, three outcomes are possible:

1. The lion catches you. You don’t escape, and with your death, the stress response ends.

2. You make it back to your village. Your people kill the lion, use it for food and clothing, celebrate your survival, and you take a deep breath- allowing your body to fully process and close the stress cycle.

3. A miracle happens. The lion is suddenly struck by lightning. Though the danger is gone, you still feel the stress response coursing through your body. You’re shaking, your heart is pounding, and you still have the instinct to run. To close the stress cycle, you run to your village, share your story, and celebrate with them. The act of moving, cheering, and processing the event helps your body release the stress and return to a calm state.

Closing the Stress Cycle in Daily Life

Now, let’s apply this to modern life. Consider the stress of preparing for an important presentation, taking an exam, or handling a difficult conversation. The stressor happens. But what happens after? How do you process and release the stress? If the cycle isn’t closed, the stress lingers in the body, impacting sleep, appetite, mood, and overall health.

To help manage stress effectively, you can create a personalized version of the lion story. What real-life stressors do you face? How do you currently respond, and how can you intentionally close the stress cycle?

Here are seven scientifically proven ways to release stress and close the cycle:

1. Exercise: The most effective method for most people is engaging in 20-60 minutes of movement daily. If structured exercise isn’t appealing, alternatives like stretching, walking, or even tensing muscles for 20 seconds and shaking them out can help.

2. Mindful breathing: Deep, slow breaths signal to your body that it’s safe. A simple technique is box breathing (inhale for four counts, hold for four, exhale for four, hold for four, repeat for two minutes).

3. Positive social interaction: A casual, friendly exchange with someone can be enough to reassure your body that you're safe and supported.

4. Laughter: Genuine laughter releases stress and resets the nervous system.

5. Physical affection: Hugs, hand-holding, or a warm embrace from a loved one trigger the release of oxytocin, a hormone that reduces stress.

6. Crying: Emotional tears physically help release stress hormones from the body.

7. Creative expression: Writing, painting, playing music, dancing... Any form of creativity allows emotions to be processed and expressed.

Stress is Normal; Processing It is Key

The goal isn’t to eliminate stress, it’s a normal part of life. But if stress response cycles aren’t completed, the accumulation takes a toll on the body, impacting sleep, eating habits, hormones, and overall health. By integrating these stress-relief methods into daily life, we create a sustainable way for our bodies to handle stress in a healthy way, preventing burnout.

Taking steps to process stress intentionally can help improve overall well-being. Identify the best ways to complete your stress cycles and build resilience. You have the tools to manage stress in a healthy way- embrace them and use them to maintain balance and well-being in your life.