Understanding the stress cycle is crucial to recognizing how stress impacts our brain function and overall health. The stress cycle begins with a trigger from an upcoming deadline to a personal confrontation that signals our brain to respond.
The Stress Cycle Explained
Trigger Identification: The cycle starts when the brain identifies a potential threat or stressor. This could be anything that poses a perceived challenge to our well-being.
Stress Response Activation: In response, the hypothalamus in the brain signals the adrenal glands to release stress hormones like cortisol and adrenaline. These hormones prepare the body for a fight-or-flight response by increasing heart rate, blood pressure, and energy supplies.
Cognitive and Emotional Reaction: The prefrontal cortex, which deals with decision making and social behavior, tries to interpret and manage the emotional surge caused by the amygdala (the emotion center of the brain). During high stress, the prefrontal cortex's capacity to make rational decisions can be impaired.
Stress Response Conclusion: Ideally, once the stressor is managed or removed, hormone levels should return to normal, and the body should revert to its regular state. However, in cases of chronic stress, the body remains in a heightened state of alert, leading to potential health issues.
The Impact on the Brain
Amygdala: Chronic stress can lead to an overactive amygdala, making you more prone to feelings of anxiety and making it harder to handle future stressors effectively.
Hippocampus: Prolonged exposure to stress hormones can damage the hippocampus, impairing your ability to create and retrieve memories and learn new information.
Prefrontal Cortex: Excessive stress can disrupt the function of the prefrontal cortex, affecting your ability to make decisions and solve problems.
Chronic Stress and the Brain
If the stress cycle is not resolved—meaning the stress response does not conclude due to continuous exposure to stressors—it can lead to what is known as chronic stress. This persistent state can have significant long-term effects on brain structure and function, including reduced brain mass, loss of synaptic connectivity, and decreased cognitive function.
The stress cycle is a natural biological response to perceived threats, but when activated too frequently or not allowed to resolve, it can lead to detrimental effects on the brain and body. Understanding this cycle is the first step in recognizing the signs of chronic stress and taking measures to break the cycle before it impacts health severely.
Completing the Stress Cycle: Lessons from 'Burnout'
To navigate through and complete the stress cycle effectively, it’s crucial to employ strategies that signal to your body that you are safe and that the stressor has passed. Drawing from one of my favorite books, Emily Nagoski and Amelia Nagoski’s insights in their book "Burnout: The Secret to Unlocking the Stress Cycle," here are a couple of key approaches:
Physical Activity and Social Connection: Engaging in physical activity is one of the most effective ways to tell your body it’s time to move out of the stress response phase. Whether it’s a quick jog, a dance session, or even a vigorous house cleaning, physical movement helps to reduce stress hormones. Social interaction also reassures your brain that the world is a safe place, thus calming the nervous system and restoring a sense of well-being.
Laughter and Affection: Laughter genuinely decreases stress hormones and increases endorphins, helping to complete the stress cycle by inducing a state of relaxation. Similarly, a simple act of affection, such as a hug from a loved one, can release oxytocin, further lowering stress levels and reinforcing feelings of safety and connection.
By incorporating these methods into our daily routines, we can prevent stress from lingering unnecessarily, thereby safeguarding our mental and physical health. Each step we take to complete the stress cycle brings us closer to a healthier, more balanced life.
References
McEwen, B. S., Bowles, N. P., Gray, J. D., Hill, M. N., Hunter, R. G., Karatsoreos, I. N., & Nasca, C. (2015). Mechanisms of stress in the brain. Nature neuroscience, 18(10), 1353-1363.
Nagoski, E., & Amelia Nagoski, D. M. A. (2019). Burnout: The secret to unlocking the stress cycle. Ballantine Books.