Researchers Share 5 Strategies to Complete Stress Cycle and Prevent Burnout

In a recent article published by The Conversation, Theresa Larkin and Susan J. Thomas, both associate professors at the University of Wollongong, shed light on the significance of completing the stress cycle to avoid burnout and depression. Chronic stress, they warn, can lead to severe health issues including heart disease, stroke, and diabetes.

The authors delineate the three stages of the stress cycle: perceiving the threat, experiencing the fight-or-flight response driven by stress hormones like adrenaline and cortisol, and finally, achieving relief which signifies the completion of the cycle.

While stress is an inevitable part of life, remaining in the heightened state of fight-or-flight can have detrimental effects on both physical and mental health.

5 Activities To Complete Stress Cycle

To combat chronic stress and complete the stress cycle, Larkin and Thomas propose five key activities:

1. Exercise: Physical activity not only reduces cortisol and adrenaline levels but also increases endorphins and serotonin, which enhance mood and alleviate stress.
2. Cognitive Activities: Engaging in activities that challenge negative thinking patterns, such as cognitive behavior therapy techniques like journaling, can help individuals adopt a more realistic perspective and reduce stress.
3. Creative Pursuits: Activities like art, craft, or music increase prefrontal cortex activity and promote a state of flow, allowing individuals to focus on enjoyable tasks and ignore stressors.
4. Social Interaction: Connecting with others through conversation, physical affection, or laughter boosts oxytocin levels, fostering a sense of connection and safety.
5. Self-Soothing: Practices like breathing exercises, meditation, or crying release stress energy and stimulate the parasympathetic nervous system, helping individuals calm their stress responses.

By incorporating these activities into daily routines, individuals can not only complete the stress cycle but also reduce baseline stress levels, promoting better mental health and well-being. However, the authors caution that chronic stress may signal the need for broader changes, particularly in the workplace.

While these strategies offer valuable insights into managing stress, Larkin and Thomas emphasize the importance of seeking professional help if stress levels become overwhelming or if there are concerns about overall health.

This comprehensive approach to stress management underscores the importance of addressing both the physiological and psychological aspects of stress to prevent long-term negative consequences such as burnout and depression.