When being chased by a lion our brains and bodies go into fight or flight mode. Flooded with stress responses we run, the primary goal is to move oxygen into lungs and power into muscles to move. Two possible outcomes, one you get eaten, OR you escape and you get to your village and they help you slaughter the lion.
Yay! you survived! you celebrate with your family and friends. Stress cycle complete, and we all live happily ever after.
What does this have to do with mental health you ask? This story is in the first chapter of one of my favorite books, Burnout by Emily Nagoski, PhD, Amelia Nagoski, DMA.
Emily goes on to apply this to our every day lives, and let me tell you, it is worth.your.time. IF, however, you do not have time to read a whole book or listen to it or even the first chapter. I recommend listening to Brené Brown's podcast episode in which she interviews Drs. Emily and Amelia Nagoski.
Okay, back to the lion. It is assumed that the lion, as the stressor, when removed completes the stress cycle. However, Emily gives the example of what if the lion was struck by lightening? Poof! the stressor is gone, but what happens to all of the stress in your body? It just stays there. So, what completed the cycle? the removal of the stressor AND running, escaping, and celebrating with family and friends.
Our bodies are programmed with the need to feel safe again to relieve stress, by moving our bodies in a way that signals to our brain that it is no longer required to be in fight or flight mode.
So, what is the best way to do this? She lists seven evidence-based strategies for completing the stress cycle. She goes into detail in the chapter of the science behind it and makes helpful suggestions. For deeper understanding, read the chapter.
#1 Physical activity (20-60min most days)
All of those chemicals in our brain have created stress in our body in order to run or to move, so if we are able to run, walk, or exercise in some way we complete that cycle and release the stress out of our bodies.
What if I don't exercise? No problem, they provide six more ways to complete the cycle.
#2 Breathing
A guided deep breathing exercise at the end of every day, or multiple times a day could help maintain stress levels.
#3 Positive Social Interaction
Just like in the lion example, celebrating makes a physical difference in our bodies. Reach out to the people you love, and de-stress together.
#4 Laughter
In my opinion 3 and 4 go really well together. Laugh with your friends!
#5 Affection
They suggest hugging someone you trust for at least 20 seconds, side hugs won't cut it.
#6 Crying
What? Yes. There is a reason you feel better after a good cry, it relieves the stress hormones in your body, and many other wonderful beautiful things. Don't get me started on how important crying is.
#7 Creative Expression
Dance, paint, sing, play an instrument, creativity reduces stress.
Making a daily practice of at least one of these options will significantly reduce your stress levels in your body, and help you avoid burnout. Don't be discouraged if you try this for a week and you are still stressed. It is likely if these practices are new, that you have some significant stress stored up in your body. Just as it took time to build up that stress, it will take time to release it.
Be encouraged, and be patient with your body and mind, it has been carrying heavy things for you for a long time.
Comments