Understand that stressors are external forces causing stress, while stress is a physiological cycle in your body. You can complete the stress response cycle even without fixing the external problem or getting rid of the stressor.
Engage in physiological activities that signal to your body that you have escaped the stressor, such as physical activity, affection, creative expression, laughter, crying, or sleep, to process and release accumulated stress.
Instead of using positive affirmations, turn towards your inner critic (the ‘mad woman in the attic’) with kindness and compassion. Thank her for trying to protect you and listen to her fears to calm her, acknowledging that this psychological construct was generated to bridge the gap between who you are and who the world expects you to be.
Engage in physical activity, such as running, jumping, dancing, or tightening/flopping muscles, for about half an hour pretty much every day. This efficiently communicates to your body that you have escaped a stressor, making your body feel safe.
Embrace someone you love and trust for 20 seconds, allowing your bodies to connect. This physical connection lowers heart rate and blood pressure, signaling safety and helping to complete the stress response cycle.
Engage in creative activities like music, writing, sculpture, or theater to express big feelings. This provides a cultural loophole to put frustration, rage, and fear outside your body, preventing it from making you sick.
Use your imagination to complete the stress response cycle by visualizing a fantasy where you overcome or escape a stressor. Your brain’s neural activity mirrors real-life action during imagination, making the imagined experience satisfying and freeing.
Aim for at least seven hours of sleep nightly (with 8 hours being a general ideal, and individual needs varying) and allocate 42% of your day (10 hours) to rest. Sleep is crucial for completing the stress response cycle, repairing the body, and integrating memories.
Mindfully listen to music, feeling the drum beat and vocals without distractions like social media, for 5-10 minutes. This active engagement allows you to immerse yourself and process emotions, even if you are not creating music yourself.
Consciously choose to give more energy and resources to ‘fellow givers’ who reciprocate, and selectively give less to ’takers’ who feel entitled. This strategic allocation of your emotional resources can massively increase your energy for life.
When dealing with demanding individuals you cannot avoid, set psychological barriers by noticing what it feels like to give to them. Smile and nod without evoking conflict, but consciously choose to give less of yourself to protect your energy.
Share authentic, ‘rough and dirty’ aspects of your life on social media rather than only polished, perfect images. This challenges unrealistic demands and reduces the toxic pressure of appearing flawless, helping you move through the world with less friction.
Spend time paying attention to the people you love pretty much every day. This fosters connection and support, which are vital for human well-being as we are partially a hive species.
Incorporate dark green leafy vegetables into your diet pretty much every day. This acts as an insurance policy to meet your nutritional needs.
Recognize that there is no single script for completing the stress cycle, as people vary. Experiment with different methods like mindfulness, crying, deep breathing, or those mentioned, to find what works best for you in your current life context.
Shift from a mindset of individual self-care to one where ‘all of us caring for each other’ is the cure for burnout. This fosters a system where everyone is supported and held in the presence of each other’s compassion.