In their book, Burnout: The Secret to Unlocking the Stress Cycle, Emily Nagoski and Amelia Nagoski explored the different ways that women experience burnout and provides science-based strategies for managing stress and preventing burnout. The stress cycle is a series of physiological and psychological changes that occur in response to stress. The cycle begins with a trigger, which is an event or situation that causes us to feel stressed. In response to the trigger, our bodies release a cascade of hormones, including adrenaline and cortisol, which prepare us to fight or flee. This is known as the fight-or-flight response.

If the stressor is short-lived, our bodies will eventually return to a state of equilibrium. However, if the stressor is ongoing, our bodies will remain in a state of heightened arousal. This can lead to a number of physical and psychological symptoms, including fatigue, anxiety, difficulty concentrating, and changes in appetite and sleep patterns.

The stress cycle involves two main components:

1. Activation: This is the phase where our bodies react to stress. Physiologically, our heart rate increases, our muscles tense, and our breathing quickens. Psychologically, we may experience heightened anxiety, irritability, or racing thoughts. This activation phase is a natural response to stressors.

2. Completion: Completion refers to allowing our bodies to return to a state of relaxation and calm. It involves the discharge of the energy and tension built up during the stress response. This can be achieved through various activities that help release and process stress, such as physical exercise, deep breathing, engaging in hobbies, connecting with others, or engaging in relaxation techniques like meditation or mindfulness.

If the stress cycle is not interrupted, it can lead to burnout. Burnout is a state of chronic stress that can manifest as emotional exhaustion, depersonalization, and a decreased sense of accomplishment. It can have a significant impact on our physical and mental health, and it can make it difficult to function at work, school, or in our personal relationships.

There are a number of things we can do to interrupt the stress cycle and prevent burnout. These include:

• Identifying and addressing the sources of stress in our lives

• Learning relaxation techniques, such as deep breathing and meditation

• Getting regular exercise

• Eating a healthy diet

• Getting enough sleep

• Spending time with loved ones

• Taking breaks throughout the day

I use many mindfulness exercises such as breathing, body scans, and art making, to help client develop tools to manage stress and learn what works best for them to break the stress cycle in their day-to-day life. If you’d like support developing a tool box to manage life’s stressors, click here to request a consultation.