Stress & Burnout - Prevent Burnout by Completing the Stress Cycle

Stress is a natural part of life, but when it accumulates without resolution, it can lead to burnout. We’ve all experienced the feeling of being “stressed out,” but many of us don’t realize that stress, if left unchecked, can accumulate and have serious, long-term effects on both our mental and physical health. In their book Burnout, Emily and Amelia Nagoski introduced the concept of the stress cycle, offering insight into how stress affects our bodies and how we can effectively manage it.

As women, the constant juggling of work, family, relationships, and personal obligations often leads to overwhelming stress. Without an understanding of how to complete the stress cycle, burnout becomes inevitable. At Everwell Woman in Roseville, MN, we’re dedicated to helping women manage their mental health and well-being. In this post, we’ll explore how completing the stress cycle can help you prevent burnout and promote emotional resilience.

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What is the Stress Cycle?

The stress cycle refers to the series of physiological and emotional responses your body experiences when you encounter a stressor—whether it’s a work deadline, a difficult conversation, or an ongoing life challenge. The stress cycle begins when you perceive a threat or stressor, causing your body to activate the "fight or flight" response, which releases stress hormones like cortisol and adrenaline.

This response is essential for survival, but it’s meant to be temporary. If the stressor is not resolved or “completed,” your body remains in this heightened state, increasing your risk of burnout. In the book Burnout, the Nagoskis explain that many of us never fully complete the stress cycle, meaning the body doesn’t return to a calm, balanced state. Over time, the accumulation of incomplete stress cycles leads to chronic stress, fatigue, and burnout.

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How Does the Stress Cycle Work?

To better understand how stress affects us, it’s important to recognize the stages of the stress cycle. The cycle starts with the stress response, triggered by a perceived threat. Then, your body enters a state of alert, increasing heart rate and breathing, and releasing the stress hormone cortisol. This response prepares the body to deal with the situation.

Next, the stress hormones continue to flood the body until the stressor is resolved. Once resolved, the stress response should naturally return to baseline, allowing the body to relax. However, when stress isn’t resolved—when we push through it or ignore it—it remains activated, and the stress cycle isn’t completed. This prolonged stress can contribute to mental and physical burnout.

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Completing the Stress Cycle: How to Prevent Burnout

According to the Nagoskis, completing the stress cycle is essential for returning to a calm state and preventing burnout. The key to completing the cycle lies in releasing the accumulated stress from the body. Here are several ways to do that:

1. Physical Activity: Move Your Body

Physical activity is one of the most effective ways to complete the stress cycle. Exercise helps to release the stress hormones from your system and triggers the production of endorphins, which improve mood and reduce tension.

• Take a walk: A simple walk, even just around the block, can help release built-up stress and refresh your mind.
  
  
• Stretching or yoga: Gentle stretches or yoga poses help release physical tension in your muscles and calm your nervous system.
  
  

Engaging in regular physical activity, especially after stressful events, is an excellent way to help your body return to baseline and feel more relaxed.

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2. Deep Breathing and Relaxation

Breathing exercises are another effective way to complete the stress cycle. By engaging in deep, slow breathing, you activate the parasympathetic nervous system—the part of your body that controls relaxation. This helps lower cortisol levels and promotes a sense of calm.

• Try a 4-7-8 breathing exercise: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Repeat several times to calm your body and mind.
  
  

Mindful breathing exercises can also help reduce anxiety and keep your stress levels in check.

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3. Social Connection

Connecting with others is a powerful way to de-escalate stress. Positive social interactions release oxytocin, a hormone that promotes feelings of connection, safety, and calm. Whether it’s chatting with a friend or hugging a loved one, social connection helps complete the stress cycle and reduces the physical effects of stress.

• Engage in meaningful conversations: Talking with someone who listens and supports you can help you process emotions and let go of tension.
  
  
• Share a moment of laughter: Laughter is a natural stress reliever and can shift your mind away from stressors.
  
  

Make time for relationships that bring joy and support to your life, as these connections are key to emotional well-being.

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4. Rest and Sleep

Rest and sleep are essential for the body’s recovery after stress. When you’re experiencing ongoing stress, quality sleep is particularly important for reducing cortisol levels and repairing your body’s systems. Sleep gives your body the time it needs to reset and recharge.

• Create a sleep routine: Aim for 7-9 hours of sleep each night, and establish a bedtime routine that promotes relaxation.
  
  
• Take power naps: A short 10-20 minute nap can help refresh your mind and body if you’re feeling especially drained.
  
  

Sleep is essential to completing the stress cycle and maintaining your overall health.

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Stress & Burnout Support in Roseville, MN

At Everwell Woman, we understand that stress and burnout are more than just a temporary state—they can significantly impact your health and well-being. If you’re feeling overwhelmed, it’s important to address both the emotional and physiological aspects of stress. Completing the stress cycle is a powerful tool for restoring balance, but additional support and guidance are often needed to help you manage ongoing stress.

If you’re struggling with burnout, stress, or related issues, schedule a consultation with our team. We are here to provide personalized care and support to help you navigate your stress cycle and restore your well-being.