Five ways to complete the “stress cycle” and prevent burnout or depression

next- Can you remember a time when you were stressed before a big life event and then felt like a weight had been lifted off your shoulders? This process of increasing the stress response and then feeling relaxed completes the “stress cycle”. Some stresses are unavoidable in everyday life. However, it is unhealthy to remain stressed. Chronic stress causes an increase in chronic diseases, including heart disease, stroke, and diabetes, and it can also lead to burnout or depression.

According to Ferraro's report, quoted from Conversation, Exercise, cognitive, creative, social and self-relaxing activities help us process stress in healthier ways and complete the cycle of stress.

What does the stress cycle look like?

Scientists and researchers refer to the “stress response” as they often focus on fight-or-flight responses. The term “stress cycle” has been popularized by self-help experts, but it also has a scientific basis.

The stress cycle is our body's response to a stressful event, whether real, perceived, physical, or psychological. difficult

The stress cycle has three stages:

The first stage is the perception of the threat. The second stage is the fight or flight response, which is guided by our stress hormones such as adrenaline and cortisol. The third stage is relief, including physiological and psychological relief, which completes this cycle of stress.

Different people react differently to stress based on their life experiences and genetics. Unfortunately, many people experience multiple and ongoing stressors beyond their control, including the cost of living crisis, extreme weather events, and domestic violence. Remaining in the second stage (fight or flight) can lead to chronic stress. Chronic stress and high cortisol can increase inflammation, which damages the brain and other organs. When you're stuck in a chronic state of fight or flight, you can't think clearly and you're more easily distracted than before.

Activities that provide temporary pleasure, such as eating junk food, are counterproductive strategies that do not reduce the effects of stress on our brains and bodies. Scrolling through social media is not an effective way to complete the stress cycle, in fact it has the opposite effect and will be associated with an increase in the stress response.

Stress and the brain

In the brain, chronic high cortisol can shrink the hippocampus. This issue can disrupt a person's memory and capacity to think and concentrate. Chronically high cortisol also decreases activity in the prefrontal cortex, but increases activity in the amygdala. The prefrontal cortex is responsible for higher order control of our thoughts, behaviors and emotions and is purposeful and logical. The amygdala is involved in reflexive and emotional reactions. Higher activity of the amygdala and lower activity of the prefrontal cortex explains why we are less rational and more emotional and reactive when we are stressed. There are five types of activities that can help our brain complete the cycle of stress:

1- Sports

When we exercise, there is a short-term increase in cortisol, followed by a healthy decrease in cortisol and adrenaline. Exercise also increases endorphins and serotonin, which improves mood. Endorphins create a feeling of happiness and have anti-inflammatory effects. When you exercise, there is more blood flow to the brain and more activity in the prefrontal cortex. This is why you can often think more clearly after a walk or run. Exercise can be a helpful way to relieve stress. Exercise can also increase hippocampal volume. This is associated with better processing of short and long term memory as well as reduced stress, depression and anxiety.

2-cognitive activities; Reduce negative thinking

Excessively negative thinking can trigger or exacerbate the stress response. Research conducted in 2019 showed that the relationship between stress and cortisol is stronger in people who think more negatively. More amygdala activity and less logical thinking during stress can lead to distorted thinking such as focusing on the negative and rigid “black and white” thinking.

Activities to reduce negative thinking and promote a more realistic approach can reduce the stress response. In clinical environments, this issue is usually called cognitive-behavioral therapy. At home, this can be done by taking notes or writing down concerns. This engages the logical parts of our brain and helps us think more realistically. Finding evidence to challenge negative thoughts with, for example, thoughts like, “I've prepared well for the exam, so I can do my best,” can help complete the cycle of stress.

3- Creativity; A way out of the fight or flight phase

Creative activities can include art, crafts, gardening, cooking, or other activities such as doing puzzles, juggling, music, theater, dancing, or simply engaging in enjoyable work. Such activities increase the activity of the frontal cortex and increase flow and concentration. Such activities reduce the brain's high stress levels of noradrenaline. When you are focused like this, the brain only processes information related to the task and ignores irrelevant information such as stress.

4- Socialization and release of feel-good hormones

Talking to another person, being physically affectionate with a person (human) or pet, and laughing can all increase the release of the hormone oxytocin, a chemical messenger in the brain that increases social bonding and makes us feel connected and secure. .

Laughing is also a social activity that activates parts of the limbic system, a part of the brain that is involved in emotional and behavioral reactions and increases endorphins and serotonin and improves our mood.

5- Self-soothing

Breathing exercises and meditation stimulate the parasympathetic nervous system via the vagus nerve, which calms our stress responses so we can “reset” and lowers cortisol. A good cry can also help by releasing stress energy and increasing oxytocin and endorphins. Emotional tears also release cortisol and prolactin hormones from the body. The results of previous studies have shown that cortisol and prolactin are related to depression, anxiety and hostility. Whether it's watching a comedy or sad movie, exercising, journaling or gardening, or trying to solve a puzzle, scientific findings show why you need to complete the cycle of stress. Doing at least one positive activity every day can also reduce our initial stress levels and will be beneficial for mental health and well-being. The important point is that chronic stress and burnout can also indicate the need for change, including changing the workplace. However, not all stressful situations can be easily changed.