Embracing the Cycle of Stress

Stress Isn’t Linear

Oftentimes we think of stress as a one-and-done type of situation. Thoughts like “I have a major deadline that I need to meet, and once it passes I won’t be stressed about it any more” can be common when thinking about stressful moments. While this can be a helpful way to manage responsibilities and complete tasks, it may not be as helpful when experiencing the cycle of stress. 

What Is The Stress Cycle?

The stress cycle can begin before any stressful moments are present and is closed when there is distance and closure from the stress. It’s a way that our bodies react when we’re dealing with stressful situations. The cycle has 4 main parts, and each comes with its unique causes and reactions. Each of the steps can manifest differently depending on what the stressor is.

1. Resting stage

   1. The “start” and “end” point of the stress cycle

   2. You/your body are in its everyday state, not feeling any different than normal

2. Alarm or Tension Stage

   1. The stressful situation arises, and the body begins to perceive the stress

   2. Our mind processes the situation and determines how threatening the situation is

3. Response Stage

   1. How we take action against the stressful situation

   2. Our body’s instinctual responses come in, ie: fight or flight 

   3. You might see increased heart rate, changes to breathing, or racing thoughts.  

4. Relief Stage

   1. Marked by body’s responses coming back down to baseline level

   2. Due to the high response from other stages, you may feel more tired/fatigued

   3. Transition away/closure from the stressful situation through another activity

Closing the Stress Cycle

When we think that stress will end when our stressor is gone, we can leave the stress cycle open and cause the stress to linger. This stems from us consciously moving past and addressing the stressor, but our bodies subconsciously perceiving the stressor. By closing the stress cycle, we allow our bodies to fully return to the resting stage and feel relaxed. 

To help close the stress cycle, you can use the 3 E’s to reset your mind.

Express

• Allow yourself to feel any and all feelings that come up during the stressful time, give space to cry, laugh, and process those feelings either by yourself or with others.

• Expressing yourself through creating is another way to help process a stressful situation.

Exercise

• Moving your body can be a great way to show your mind that the stressor has passed

• Mental exercises – like breath work, reflection, or meditation – can create distance from the stressful event.

Energy

• Do things to help you recharge and bring energy back to you

• This can be through getting enough sleep and properly fueling your body after the stressful event but can also come through spending time with others or treating yourself.