You finally finish the end of a stressful work day, shut your laptop, and take a deep breath. The day is over, but your body is still tense. You feel agitated and restless and your mind won’t slow down. Sound familiar?
The stress response cycle is the body’s natural way of responding to a real or perceived threat. Our nervous systems do not automatically shift from a state of stress response to calm. Instead, you move through a physiological sequence of events, which includes a release of stress hormones.
In other words, the elimination of the stressful event does not automatically remove all of the stress from your body. Understanding this process is crucial to keeping yourself regulated.
Plus, our modern world is filled with external stressors left and right. So today, I’m going to walk through the stress response cycle and ways that you can complete it to return to a state of calm.
Stress Response Cycle
What is the stress cycle? Responding to stress is an evolutionary survival mechanism our bodies have developed. If you detect a threat, your body releases stress chemicals like adrenaline and cortisol. These chemicals activate the fight, flight, or freeze stress response system. They prepare you to respond to the threat as fast as possible and to seek safety.
Once you respond to the stressful event, or the stressor, your body needs a signal that it’s safe and that the threat has passed. If the body does not get a signal that the issue has been resolved, the stress lingers in the body.
Your brain may have moved on, but your body needs a signal to let go of the stress. Your body does not register cognitive activities, like finishing your work day and closing your laptop, as closing out the stress.
Unprocessed stress over time leads to physical tension, anxiety, burnout, sleep deprivation, and more physical health issues.
How To Complete The Stress Response Cycle
It’s best to incorporate cycle completion activities at least a few times a week. Ideally, whenever you noticed you have become stressed, you make sure to complete the stress cycle.
Remember, we often have to deal with stressful situations themselves. Completing the cycle is about dealing the the residual stress in your body so that you are in a more regulated emotional state to deal with the stressor itself (e.g., the work day).
This work is not about solving the problems. Instead, it’s about guiding your own body through its physiological process.
Physical Activity
Physical movement is the the most research-backed method to complete the cycle and regulate the nervous system. Activity sends a message to your brain that you survived the threat and your body is safe. Any movement that alters your breathing will shift the energy in your body.
Lots of forms of movement will work:
- Walking outside or on a walking pad
- Running or jogging
- Strength training
- Yoga
- Stretching
- Shaking it out (completing the stress cycle is the reason you’ll see your dog do this)
I have been working out with the The Sculpt Society app for five years now, and it is still my go-to method for de-stressing at the end of the day. The dance cardio classes often incorporate “shake” movements that truly feel like you’re melting stress off your body. Click here for a free month of workouts.
Deep Breathing
Breathing slowly down-regulates the stress response. Breathe slowly and deeply for activation of the parasympathetic (calming) nervous system.
Breathe in for five counts, hold for five counts, and exhale for ten counts. Repeat 3-5 times to start. And, holding the exhale longer makes sure you really empty the stale breath from your body.
Social Connection
Engaging with others in a connected way can send the message to your body that your surroundings are safe.
Conversing, laughing, and hugging with those around you can help to complete the stress response. Physical affection, like a prolonged hug or kiss with a loved one, can have a similar effect while giving you a dose of oxytocin.
Emotional Release
Anyone who has ever had a good cry can feel the catharsis that experience offers. The completion of the cycle of stress is part of why a cry can feel like such a relief.
Getting your emotions out by venting to a loved one or an anxiety therapist can also help. Make sure you check in with your body to notice shifts as you express yourself and notice if the stress levels shift.
Managing Daily Stress
The stress response system is healthy and adaptive. It has kept you alive. The goal is not to always be calm and never be stressed.
Rather, we are working toward flexibility: working with your body in and out of stressful states so you can return to calm when it is appropriate and safe.
Manage your stress to prevent accumulation of anxiety which usually leads to burnout. Instead, get in touch with your body’s own signals that it has not completed the cycle.
Incorporate accessible movement, connection, and emotional expression into your day to day.
Most importantly, give yourself time to deal with the stress in your body so that you can effectively deal with your stressors.
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