Dr. Martin is a licensed clinical psychologist and founder of Sage Wellness. At Sage Wellness, they support the Gainesville community by inspiring healing and well-being through mental health counseling and advocacy.
STRESS AND THE STRESS CYCLE
What is your stress level right now on a scale of zero to 10? For many, that number is often high! Stress is a cycle in your body. When you perceive a threat, your body triggers a stress response by activating your autonomic nervous system. Daily stressors (e.g. traffic, conflict, deadlines, politics) cause stress, which is physical and emotional reactions to the stressor. Common symptoms of stress include worry, tense muscles, difficulty concentrating, headaches, racing thoughts, restlessness and sleep disturbance.
There are three parts of the stress cycle: activation (perceiving a threat), response (fight, flight, freeze or fawn) and recovery (returning to calm). We often get stuck in the response phase, which keeps your nervous system in an activated state. Over time, this can result in a variety of mental and physical ailments, such as a weakened immune system, digestive or sleep problems, heart disease and mental health disorders.
WHEN STRESS LEADS TO BURNOUT
Chronic stress that isn’t resolved can lead to burn out, which involves emotional exhaustion, depersonalization and reduced personal accomplishment. Emotional exhaustion occurs when you feel utterly drained of mental and emotional energy. You feel overwhelmed, depleted and like you have nothing left to give.
Depersonalization occurs when you feel detached and cynical about your responsibilities at home and work. You create emotional distance from them to cope. Reduced sense of personal accomplishment occurs when it feels the work you are doing is ineffective and nothing is making a difference. You lose confidence in yourself and motivation for your responsibilities. Recognizing burnout is the first step towards restoring your energy and well-being.
COMPLETING THE STRESS CYCLE
You can reduce stress and burnout by helping your nervous system complete the stress cycle. Finishing the stress cycle helps calm your body, even if the stressors around you have resolved. You can mange your stress response, even if you cannot change the stressor. In her book, “Burnout: The Secret to Unlocking the Stress Cycle,” Dr. Emily Nagosaki describes seven evidence-based ways to reach recovery. These activities communicate to your body that you are safe and allow your nervous system to relax.
Try these after a difficult conversation, completed project or your evening commute:
- Physical Activity: Walking, yoga, biking, stretching
- Breathing: Taking slow, deep breaths
- Positive Social Interaction: Compliment a stranger,
connect with a friend - Laughter: Genuine laughter
- Affection: A long, 20-second hug
- Crying: Watch an emotional show
- Creative Expression: Use your imagination and color, sing, write or cook
After trying one or more, rate your stress again. Feeling more relaxed and rejuvenated indicates your nervous system has reset. Doing something every day to complete your stress cycle will help reset your nervous system, protect against burnout and allow you to navigate the world with more ease.
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