Understanding the Stress Cycle

Do you notice yourself snapping at loved ones or colleagues more easily, and your irritability is at an all time high. Having these feelings is very common because stress has become an almost constant companion for many people in their lives. Stress builds up in our bodies and minds until it becomes impossible to ignore, and starts to severely impact well-being. What a lot of people don’t realize is that dealing with what’s stressing you out isn’t the same as helping your body let it go. This is where “completing the stress cycle” comes in, and it may completely change how you manage daily stress.

How Does Stress Affect The Body?

Stress is your body’s built-in response to change, pressure, or demands, both positive and negative. When you experience something that’s stressful, your body activates its fight, flight, or freeze response. Your heart rate increases, muscles tense, and you enter a state of heightened awareness. The problem is that the stressful situation usually ends, but the physical effects of it might not. According to Dr. Megan Anna Neff, “for many of us, unresolved stress accumulates in the body, [and] It can show up as anxiety, somatic complaints, or a general sense of being keyed up and on edge.” Completing the stress cycle means intentionally addressing and releasing these physical effects, something entirely separate from solving whatever caused the stress in the first place.

What Is The Stress Cycle?

The stress cycle is a natural process with distinct phases that our bodies move through in response to perceived threats. Drs. Emily and Amelia Nagoski’s book Burnout: The Secret to Unlocking the Stress Cycle, discusses seven evidence-based strategies to complete the stress response cycle. These include:

Physical Movement⎯Moving your body daily for at least 20–60 minutes helps your body process the physical buildup of stress.
Mindful Breaking⎯Breaking slow and deep from your abdomen lowers heart rate and signals to your brain that you’re safe.
Laughing⎯Real, belly-deep laughter can release stress. If you need a good laugh, watch your favorite comedy or hang out with a fun friend.
Human Connection & Affection⎯Just 20 seconds of hugging a loved one or a pet can trigger oxytocin, the “feel-good” hormone which helps lower cortisol, blood pressure, and heart rate, helping your nervous system relax.
Creative Expression⎯Doing creative activities you love like drawing, listening to music, or writing gives your emotions a safe space to be expressed and processed.
Crying⎯Allowing yourself to cry is a huge release for your body. Many people don’t want to cry because it can seem like a sign of weakness, but a deep cry shows strength because you’re allowing yourself to release bottled-up emotions.
Self-Care⎯Giving yourself time to rest, and even to be a little grumpy lets you process your feelings. It’s important to let go of things you can’t control so that stress doesn’t keep building up. Self-care isn’t something that should be thought about as an indulgence, but about giving your mind and body the care and attention it needs to stay healthy, balanced, and resilient.

Long-Term Stress Management

Adding these strategies to your everyday practice won’t happen overnight, however, consistency is key, so it’s important to be patient with yourself. Completing the stress cycle isn’t something you do once. Over time, it becomes so natural that it feels effortless because it’s just part of your life.

Seek Professional Guidance When You Need Support With Stress

Being stressed doesn’t need to be your state of being. If stress is affecting your mental and physical health, seeking professional guidance can help you work through your emotions. Our therapists at Georgetown Psychology are here to help you navigate the emotional and physical challenges of stress so you have more calmness and stability in your life. If you’d like to schedule an in-person appointment in Georgetown (DC), Bethesda (MD), McLean (VA), and Alexandria (VA), contact Sarah Smathers, our Director of Client Services, at sarah@georgetownpsychology.com or (301) 652-5550. We also offer convenient telehealth appointments across 43 states.