Do you remember when you felt stressed leading up to a big event in your life, and afterwards felt like a weight had been lifted? This process, the stress response increasing, and then feeling this subside , indicating the completion of a “stress cycle.”
A certain amount of stress is inevitable in everyday life. However, continuing to feel stressed is unhealthy. chronic stress To increase chronic health conditions, heart disease, stroke, diabetes and more.It can also lead to burnout and burnout syndrome. depression.
Exercise, cognitive, creative, social, and self-soothing activities can help you process stress in a healthier way and complete the stress cycle.
Read more: Our vagus nerve helps us rest, digest, and recover. Can you really reset and feel better?
What does the stress cycle look like?
Scientists and researchers often focus on the fight-or-flight response, which scientists and researchers refer to as the “stress response.” The term “stress cycle” became famous because self-help expert However, there is a scientific basis for it.
of stress cycle It is our body’s response to stressful events, whether real or perceived, physical or psychological. You might be chased by a vicious dog, have an exam coming up, or have a difficult conversation.
The stress cycle has three stages.
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stage 1 aware of the threat
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stage 2 It is a fight-or-flight response triggered by the stress hormones adrenaline and cortisol.
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stage 3 It is a relaxation that includes physiological and psychological relief. This completes the stress cycle.
Different people react to stress differently based on their life experiences and experiences. genetics.
Unfortunately, many people experience Multiple ongoing stressors cost of living crisis, abnormal weather; domestic violence.
Staying in stage 2 (flight or flight response) can lead to chronic stress.Chronic stress and high cortisol can increase inflammationdamaging our brain and other organs.
When you’re in chronic fight-or-flight mode, you can’t think clearly and are easily distracted. Acts that provide temporary pleasure, such as eating junk food or drinking alcohol, useless strategy It does not reduce the effects of stress on our brains and bodies. Scrolling through social media is also not an effective way to complete the stress cycle. Actually, this is related to: increased stress response.
stress and the brain
In the brain, when cortisol levels are chronically high, shrink the hippocampus.this can be done damage one’s memory and the ability to think and concentrate.
Chronic high cortisol reduce activity Although the prefrontal cortex increase activity In the amygdala.
The prefrontal cortex is responsible for higher-level control of our thoughts, actions, and emotions. goal-oriented And reasonable. The amygdala is involved in reflexive and emotional responses. High activity in the amygdala and low activity in the prefrontal cortex explains why we become less rational and more emotional and reactive when we feel stressed.
There are 5 Type of activity It helps our brain complete the stress cycle.
Read more: No, you can’t blame all your health problems on “high cortisol.”This is how hormones work
1. Exercise – the complete stress cycle of exercise itself.
Exercise causes a short-term rise in cortisol; healthy decline Contains cortisol and adrenaline.
I also exercise Increase endorphins and serotonin, improve your mood. Endorphins cause a feeling of euphoria, often referred to as a “runner’s high.” Anti-inflammatory effect.
Exercise increases blood flow to the brain, higher activity Located in the prefrontal cortex. This is why you can often think more clearly after a walk or run.Exercise helps with relieve stress.
It can also be increased by exercise Volume of Hippocampus. It is associated with improved short-term and long-term memory processing, and reduced stress, depression, and anxiety.
2. Cognitive activity – reduce negative thoughts
Overly negative thoughts can trigger or prolong the stress response. A 2019 study found that the relationship between stress and cortisol is: The more negative people think, the stronger they are..
When you feel stressed, your amygdala becomes more active, and your rational thinking decreases. distorted way of thinking For example, focusing on negativity and rigid black-and-white thinking.
Activities that reduce negative thinking and promote a more realistic outlook may reduce stress responses.In clinical practice, this is usually referred to as cognitive behavioral therapy.
At home, you might consider keeping a diary or writing down your worries. This engages the logical and rational part of our brain and helps us think more realistically. Finding evidence to counter negative thoughts (“I prepared well for the exam, so I can do my best”) will help you complete the stress cycle.
Shutterstock/Fellers Photography
3. Be creative – the way out of “flight or fight”
Creative activities include arts, crafts, gardening, and cooking. Other activities Whether it’s puzzles, juggling, music, theater, dancing, or simply getting lost in a fun task.
Such pursuits are increasing Prefrontal cortex activity Promotes flow and focus.
Flow is fully engaged With activities you enjoy. It reduces the level of noradrenaline, the adrenaline in the brain during times of high stress. When you’re focused like this, your brain only processes information that’s relevant to the task and ignores irrelevant information, such as stress.
4. Makes you more social and releases hormones that make you feel good
Talking to others, physical affection with people or pets, and laughing can all increase oxytocin. This is a chemical messenger in the brain that enhances social bonds and makes us feel connected and safe.
Laughing is also a social activity. Activate parts Limbic system – the part of the brain involved in emotional and behavioral responses.this will increase endorphins and serotonin and improve our mood.
5. Calm yourself
breathing exercises Meditation, in turn, stimulates the parasympathetic nervous system (which can calm and “reset” stress responses) via the vagus nerve. reduce cortisol.
good Crying helps too By releasing stress energy and increasing oxytocin and endorphins.
tears of emotion It also removes cortisol and the hormone prolactin from the body. In our previous research, cortisol and prolactin It was associated with depression, anxiety, and hostility.
Shutterstock/Jaromir Chalabara
Read more: Undernourishment, stress and overwork: Cost of living pressures are having a negative impact on Australians’ health
Action trumps distraction
There’s science behind why you should end your stress cycle by watching funny or sad movies, exercising, writing in a diary, gardening, or doing puzzles.
Engaging in at least one positive activity each day reduces baseline stress levels and is beneficial for good mental health and well-being.
Importantly, chronic stress and burnout may also indicate a need for change. in our workplace etc.. However, not all stressful situations can be easily changed. Remember, help is always available.
If you are concerned about stress or health, please consult your doctor.
If you have a problem with this article, or are concerned about someone you know, please give us a call. life line 13 11 14 or kids helpline 1800 55 to 1800.
