Breaking Free from the Toxic Stress Cycle

By Florence Ramos

Stress can be defined as a state of worry or mental tension triggered by challenging situations. Everyone experiences stressful situations, and no one is exempt from life's pressures and difficulties. Even though we logically understand that we can't control every aspect of our lives all the time, it doesn't stop us from trying. When stressful situations arise that are beyond our control, we go through three stages of the stress cycle:

Alarm Stage: This stage triggers the fight or flight response, a natural reaction that prepares your body to respond to a dangerous situation. During this stage, your body releases cortisol and adrenaline, which impact various bodily functions.

Resistance: After the initial threat diminishes, the parasympathetic nervous system reduces the stress response. Cortisol levels drop, and bodily functions normalize. However, in cases of chronic stress, the body remains on high alert, and stress hormones stay elevated.

Exhaustion: If stress persists and you can't complete the stress cycle, your body repeats the stress response. This can lead to prolonged and chronic stress, eventually causing long-term health problems like anxiety, fatigue, depression, stomach ulcers, and mental burnout.

Numerous studies have explored the detrimental effects of stress on both the body and the mind. While research has shown that stress can promote the growth of cancer in mice, its direct link to cancer outcomes in humans remains inconclusive. Nevertheless, long-term, ongoing stress can increase the risk of conditions like hypertension, heart attacks, and strokes. Repeated acute stress and persistent chronic stress may contribute to inflammation in the circulatory system, especially in the coronary arteries, which is thought to connect stress to heart attacks.

The key to breaking free from the stress cycle is to identify healthy coping mechanisms and incorporate them into your life.

Stress isn't always easy to get rid of, so we need to work on how we deal with it. Stress management isn't the same for everyone. It's like finding the right tool for the job. It takes effort to discover what works for you and your situation. Here are some proven ways to manage stress that might help you.

Let Go: To manage stress, it's essential to release control over situations that are beyond your influence. Holding onto such situations, constantly analyzing them, and playing the 'what if' game is unproductive and harmful. It doesn't bring you closer to a solution and only floods your mind and body with the toxic effects of stress. Let it go, and shift your focus to the aspects of your life that you can control. Find beauty in your life and maintain a positive outlook.

Prioritise Sleep: Adequate sleep is crucial for stress management. A good night's sleep enhances your ability to handle stressful situations and reduces the physical impact of stress, like inflammation. Aim for 7 to 8 hours of sleep per night and create a sleep-conducive environment by keeping your bedroom dark, quiet, and cool. Disconnect from electronics at least 30 minutes before bedtime and explore relaxation aids such as diffusers, sensory lights, clean sheets, reading before bed, meditating, and magnesium supplements to improve sleep quality.

Set Limits: During stressful times, take extra care of yourself. Focus on self-care rather than overloading yourself with tasks. It's not the time to increase productivity. For work-related commitments, discuss responsibilities with your boss and ensure that you're on the same page. Delegate tasks if necessary. In personal life, only commit to events and activities when you have the time and energy. Put yourself first.

Physical Affection: Physical touch can have a calming effect on your response to stress. Hugs, in particular, release oxytocin, known as the love hormone, which can reduce anxiety, lower blood pressure, and improve sleep quality. Seek out physical comfort from someone you care about, whether it's a child, spouse, parent, or even a pet.

Release Emotions: It's essential to express your emotions in a healthy way. Bottling up emotions can lead to unhealthy coping mechanisms. Find an outlet that works for you, whether it's talking to a friend, journaling, or venting to a therapist. Engaging in creative activities such as painting, writing, or cooking can also help you feel better.

Deep Breathing: When you're stressed, your breathing becomes shallow and rapid, activating the fight-or-flight response. Deep, diaphragmatic breathing can help you calm down and activate the relaxation response. Try a simple breathing exercise: inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts. Practicing this exercise can be done anywhere, at any time, and will help you relax.

Meditation: Guided meditation can help calm a racing mind during stressful periods. Meditation can ground you and provide perspective on your situation, emphasising the importance of your health and well-being.

Exercise: Regular exercise is vital for stress management. It can boost self-confidence, improve mood, help you relax, and reduce symptoms of mild depression and anxiety. Exercise can also enhance sleep quality, which is often disrupted by stress. Make exercise a part of your routine to promote both mental and physical well-being.

Stress is a universal experience, and can be managed effectively by understanding its stages and embracing healthy coping mechanisms. Let go of uncontrollable concerns, prioritize sleep, and set boundaries during stressful times. Experiment with different techniques and approaches to discover what helps you manage stress most effectively. In the journey to conquer stress, remember that you hold the power to enhance your quality of life.