Are you stuck in a stress cycle?

We live in a fast-paced, information-saturated world, making it nearly impossible to go through a day without feeling stressed. Whether it is simply your commute or something as big as racism, stressors are everywhere. Stressors activate the stress cycle in our bodies, and research shows that chronic stress has negative health impacts – physically and mentally. When we get stuck in this cycle, stress hangs around longer than needed, causing worse outcomes.

First, let’s define some terms.

Stressors are the things in your life that make you feel overwhelmed, anxious, or activated in some way. They are potential threats. They are commonly external (like capitalism, the news, or work) however they can also be internal (like negative self-talk or your trauma history).

Stress is how your body responds to the stressor. Stress is the physiological and neurological changes that happen in your body as a result of the stressor. This is an evolutionary response designed to keep you alive.

The stress cycle is a biological process triggered by stressors. It has a beginning, middle, and end.

• It begins with the initial activation – increased heart rate, blood pressure, and cortisol levels.
• The middle phase is how you respond to the stressor – fight, flight, freeze, or fawn.
• The end is returning to a calm, restored state.

Completing this full cycle is important for well-being, as it allows the body to regulate itself and return to a state of homeostasis.

To paint a clearer picture, let’s look at a classic example – being chased by a lion.

Here, the lion represents the stressor – the threat. When the lion begins to run towards you, your stress response is activated. Your body responds instinctively: adrenaline surges, blood pumps into your muscles, and the focus shifts to survival. Somehow you make it to your house, run inside, and lock the door before the lion gets to you. You feel relieved, you cry and hug your family. You are safe.
In this example, you move all the way through the entire stress cycle – from threat to response to safety. In more modern examples, like a challenging phone call, we can fail to take actions to arrive at the stage of resolution, leaving us in the middle of the cycle with the stress remaining stuck inside our bodies.

 The stress response cycle is here to keep us alive by responding to immediate threats. The only problem is that our modern stressors are typically not life-threatening, yet our bodies react as if they are. So, we have this wonderful system in place to keep us alive, but it is getting activated by things that will not kill us. Our physical safety is not at risk yet our body is filtering these situations as life or death. As such, we need to meet our bodies where they are and help them remember – you are safe now, let’s turn off all the alarms and return to rest.

How to complete the stress cycle?

This isn’t about solving any problems or making the stressor go away. This is all about finding a way to communicate to your body that it is safe and it survived the stressful situation.

1. Physical activity – running, shaking, walking, dancing
2. Intentional breathing – make your exhale longer than your inhale
3. Positive social interactions – talking with a friend
4. Authentic laughter
5. Affection – 20-second hug from someone you trust
6. A good cry
7. Creative expression

My personal favorites are running, singing, crying, and shaking. Anything that gets my heart pumping a little bit faster is usually what works for me.

As the Nagoski sisters say in their book Burnout: The Secret to Unlocking the Stress Cycle, “stress is not the problem”. The problem is when we do not release the stress from our bodies. “The goal isn’t to live in a state of perpetual balance and peace and calm; the goal is to move through stress to calm, so that you’re ready for the next stressor, and to move from effort to rest and back again.”

While stressors are inevitable in our lives, how we respond to these stressors is within our control. By integrating these cycle-completing activities into our routines, we can effectively manage our stress, promoting a healthier mind and body.

Next time you find yourself feeling stressed, ask yourself, how can I allow this stress to be released from my system? How can I show my body that it is safe?

References:

Nagoski, E., & Nagoski, A. (2019). Burnout: the secret to unlocking the stress cycle. First edition. New York, Ballantine Books.

As the saying goes, “To err is human; to forgive, divine.” We humans can forgive, too, and it often helps us to forgive people who have hurt us, even if it’s only in our own minds and hearts. It’s amazing how much this can free us from anger and pain. While it may seem almost impossible to do, letting go of a grudge can improve our health.

Reaching Out Beyond Oneself

Pumla Gobodo-Madikizela, a specialist in Transgenerational Trauma, explains that forgiveness can be “an incredibly frightening concept to embrace” (2024). Forgiveness requires an effort that can seem, at first, like excusing or forgetting trauma or betrayal. “Forgiveness emerges from both within and outside the place of hurt, and it requires a degree of intentional openness, of reaching out beyond oneself toward the other. Therein lies both its transformative potential and its moral ambiguity — and this is what is most frightening about forgiveness. The inward psychological journey necessary before we can forgive enables us to see the humanity of those responsible for our wounding, and, having forgiven them, admit them into our world of common humanity.” It is by releasing the emotional burden associated with the hurt one has experienced that starts the healing process.

Journey Toward Repair

Forgiveness requires us to let go of anger and a desire for revenge, which can leave us feeling that our issue remains unresolved. However, Dr. Gobodo-Madikizela clarifies by explaining that “what brought about the rupture must be mourned” (2024). We must move beyond bitterness and resentment in order to experience a sense of relief and peace. “Perhaps what we fear is the word “forgiveness” itself. It seems to suggest a fixed position or an ending, evoking the act of leaving something behind, moving on without looking back… Yet… forgiving stands as the opening of a new chapter, not its closure — the beginning of the journey toward repair” (Gobodo-Madikizela, 2024).

Benefits

Forgiveness helps us to shift our focus away from negative emotions and towards growth and healing. Holding on to grudges can lead to chronic stress, which affects mental and physical health. We reduce our anxiety and depression when we let go of our feelings of hurt and free up that mental and emotional space for constructive and positive thoughts and feelings. Our self-esteem improves, as well, as we realize we can handle difficult situations with strength and maturity (Singh & Singh, 2023). We can focus on our own growth rather than being consumed by negative feelings. Forgiveness also fosters resilience, as we realize we can bounce back from conflicts or setbacks more effectively and maintain better mental health in challenging situations. Lastly, forgiveness promotes better relationships. It fosters empathy, understanding, and trust, which are vital for meaningful connections with others.

Forgiveness is not about letting others off the hook, but about liberating oneself from the negative emotions that can otherwise take a toll on our mental and physical health. It is a powerful tool that promotes emotional healing, reduces negative emotions, strengthens relationships, and supports overall well-being. Integrating forgiveness into one’s life can lead to greater happiness, peace of mind, and resilience in the face of life’s challenges.

References

Gobodo-Madikizela, P. (2024, June 17). Why Do We Fear Forgiveness? The New York Times.
https://www.nytimes.com/2024/06/17/special-series/south-africa-apartheid-forgiveness-fear.html

Singh, G. and Singh, S. (2023). Effect of forgiveness on happiness and well-being. Indian Journal of Positive Psychology, 14(3).

 In the last couple of years, research into the psychological benefits of nature has exploded and found that spending time among the trees can reduce stress, increase creativity and make us feel happier.  Unfortunately, the vast majority of us live in urban areas and spend most of our time in our offices, homes, and surrounded by concrete roads and buildings.  However, we can create our own mini greenspaces and bring those benefits to us with the use of a couple of houseplants. They do wonders for our mental and physical health. Here’s why you should consider bringing a bit of greenery into your home. 

 Reduced Stress 

Recent studies have shown that nature, and plants in particular, help us to feel relaxed and relieve stress.  Evidence has found that spending time around plants actually physically lowers the amount of stress that your body is carrying by lowering your blood pressure and suppressing sympathetic (arousal) nervous system activity.  These physiological responses are correlated to psychological feelings of decreased anxiety, and increased feelings of calmness and relaxation.  Additionally, green is considered to be the most soothing color, and found abundantly on almost any plant.  

Houseplants give you a slice of nature indoors. Especially if you live in a city with limited green spaces, having some plants at home can make a huge difference. Research has found that even small interactions (one or two small plants or as little as 20 minutes) with nature can boost your mood and reduce feelings of depression and anxiety . 

 Increased Dopamine 

Most of us have heard of dopamine, the neurotransmitter in our brain that’s often referred to as the “feel good chemical”.  While dopamine is involved in a number of brain functions, it can very much affect our mental health. In particular, dopamine is responsible for our feeling of reward.  Dopamine gets triggered by a substance or behavior, and the release of this chemical makes us feel good and more likely to repeat that behavior.   

Because plants are living things, when we take care of them we can actual see our efforts paying off as the plant grows.  This can also increase our levels of dopamine which helps us to experience positive emotions, and provides a sense of accomplishment or fulfillment.  

Increased Mindfulness       

Houseplants need regular care and attention, which can give you an easy way to practice mindfulness without even thinking about it too much. Simple tasks like watering, pruning, and repotting your plants help you stay present and focused on the moment. These small acts of care can be meditative, helping you to calm your mind and increase your ability to live mindfully over time, which is correlated to increased feelings of happiness and well-being. 

Caring for plants can also put you in a state of flow, where you become fully absorbed in what you’re doing. This flow state is excellent for your mental health, promoting concentration and decreasing rumination. 

Life Lessons to be Learned from Plants 

Plants, like all living things, have their struggles. They might deal with pests, diseases, or changes in their environment, mirroring the ups and downs of life.  Noticing your plant has a problem can engage you both in learning something new and increasing your problem solving abilities by trying to learn about the plant and what change it may need to be healthier.  

Additionally, a houseplant that has gone through a little bit of struggle can help show us how to accept imperfections, about the plant, ourselves, or life. Through this acceptance we can also see from our plants how to be resilient, and keep growing even when things aren’t exactly the way we want them to be.  Seeing your plants overcome challenges can inspire you to do the same, reminding you that growth often comes through overcoming obstacles. 

Whether you’re a full-time working parent, an overloaded student, or simply working on defining the next chapter of your life, finding intentional time to be outside between daily events can prove challenging. In the US, the average person spends 87% of their time in enclosed buildings and another 6% in vehicles, leaving a measly 7% of outdoors time (Student Conservation Association, 2017). 7% of our outdoors time is unfortunately mostly composed of short-lived transitions between vehicles and buildings. Furthermore, following the COVID-19 pandemic, many once office-based workers have transitioned into remote positions; increasing the percentage of indoor time as travel to-and-from work decreases. Currently, 66% of Americans work from home at least part-time, and it’s projected that by the year 2025, 36.2 million Americans will be working remotely full-time (Flynn,2023). With this in mind, how do we fit in time to be outdoors with such busy schedules? Why even bother?

Give Yourself a Boost

If you feel unfocused, fatigued, or stuck, it may stem from a lack of movement and intentional time outside! Spending time outside daily improves our body and mind’s stress recovery, and refreshes us so we may have longer attention spans (Avitt, 2021). You can start improving your wellbeing without outdoors time at any point, however, it has been found that the earlier you begin getting yourself outside the better. Researchers in Denmark conducted a study on 900,000 children ranging from birth to the age of 10 years old. After 18 years of conducting this study, the researchers found that children who were less exposed to time outside in green spaces were 55% more likely to develop mental health strife in adulthood than those who grew up frequently spending time outdoors (Weir, 2020).

Relational Improvement

Spending times outdoors also has the power to better our relationships. Spending time outdoors has been correlated with increased empathy and bonding with others. In a study where green initiatives were implemented in neighborhoods, the residents reported not only having a 41% decrease in depression, but a change in interactions with their neighbors as well (Avitt, 2021). The residents stated there was an increase in positive interactions between them and their neighbors as compared to their interactions prior to the green initiative. Wilderness couple’s therapist Jeff Adorador has found that spending routine time outside with your significant other can prompt stronger cooperation, intimacy and communication within your relationship ( Kwak-Hefferan, 2023).

Furthermore, the outdoors can also improve connectivity for those who are sometimes overstimulated by the task of connecting with other people. Environmental psychologist Matthew White, in a study of people who experience social anxiety, found that one’s desire to connect could be quelled by spending time outdoors (Wier, 2020). White explained, “There are people who don’t necessarily want to spend their time with others, but they feel connected to the natural environment, and that can enhance their well-being.”

How and Where

As psychologists, social workers, environmentalists, and sociologist continue to study the correlation between human health and the outdoors, there’s no set-in-stone recommendation on how often one needs to be outside to reap wholistic benefits to their health and wellbeing. While experts have found the greener (fauna and flora) and bluer (marine spaces) spaces are the higher quality environments for mental restoration (Wier,2020), it has also been proven that increasing your outdoor time, in even in urban spaces, brings more mental stability (Student Conservation Association, 2017). People who increased their time outside by 2 hours a week, whether consecutively or spread out, felt an increase in wellness and motivation (Avitt,2021). Begin forming the habit of being outside by scheduling just 20 minutes every day. Other ways to motivate yourself to get outside hours include: joining a hiking group, designing a more thorough walking schedule for you and your furry friends, signing up for a community gardening project, going on walking dates with friends, planning date nights as a bike ride to a restaurant nearby, or planning some of your weekend meals as picnics!

References

Avitt, A. (2021, March 24). The wellness benefits of the great outdoors. US Forest Service. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors#:~:text=There%20are%20many%20mental%20wellness.

Kwak-Hefferan, E. (2023, April 6). How Time in Nature Can Improve Your Relationship. Outside Online. https://www.outsideonline.com/health/wellness/nature-time-relationship/.

Student Conservation Association. (2017, December 11). How Going Outside Improves Our Mood and Health Even in Winter. Student Conservation Association. https://www.thesca.org/connect/blog/how-going-outside-improves-our-mood-and-health-even-winter/?gclid=CjwKCAjw-b-kBhB-EiwA4fvKrCwFZ22WaNodVUmcyJMrWsNXwWE4YSW2jOzgMAx1o6cX9CaYURKhdRoCBE4QAvD_BwE.

Weir, K. (2020, April 1). Nurtured by nature. American Psychological Association, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature.

In my last blog post, I shared an overview of 7 Tips to Move Towards Well-Being, that work together in a holistic, connected way to create a healthy, optimized life. I began my work within each dimension hoping to feel better and more balanced, though I sometimes found myself overwhelmed by the information. I continued reading and researching so I could better understand each dimension. In this blog post you’ll find a short summary of the 8 Dimensions of Wellness. As you read, reflect on which dimensions feel like strengths and which areas could be improved. To help you with this, I have provided a link to an 8 Dimensions of Wellness assessment in the references below.

People often think about wellness in terms of physical health, nutrition, exercise, and weight management, but it’s so much more than that. Wellness is an integration of physical, mental, and spiritual well-being that fuels the body, engages the mind, and nurtures the spirit. Wellness is about maintaining mental and physical fitness and having enough energy to meet your occupational and personal commitments. The Global Wellness Institute (n.d.) describes it as “the active pursuit of activities, choices, and lifestyles that lead to a state of holistic health.” By increasing your understanding of, reflecting on, and nurturing each of these dimensions, you can achieve growth and a higher quality of life.

Like any system where multiple components work together, attending to each of the dimensions will result in overall health and a balance in life, but often one or more dimensions will fall out of balance. We have all experienced a financial setback causing emotional stress or forcing a change to our environment, or we have experienced a loss of a loved one or a job impacting our emotional, financial, intellectual and/or social wellness. So many events, outside of our control, can take life out of balance.

Wellness involves a sense of empowerment. Every day represents a new set of choices. Remember, achieving Wellness is an ongoing journey rather than a destination. By making small intentional choices in each dimension, we can strive for a harmonious life that promotes physical vitality, emotional resilience, intellectual growth, and a deep sense of fulfillment. In which dimensions did you find strengths? Which dimensions seem “okay?” And which dimensions can use some focus?

References:

Personal Assessment: 8 Dimensions of Wellness 

What is Wellness? Global Wellness Institute. (2021, September 3). https://globalwellnessinstitute.org/what-is-wellness/ 

Substance Abuse and Mental Health Services Administration (SAMHSA). (2016, April 28). The Eight Dimensions of Wellness. Retrieved from http://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness 

Stoewen D. L. (2017). Dimensions of wellness: Change your habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne, 58(8), 861–862. 

It’s no surprise that the average person gets a lot of screen time each day. According to the Brussel Times, smart phone users tap or swipe on their phones up to 2,617 times every 24 hours (2022). As remote work becomes more common and digitized, the total amount of time our eyes are on a screen has also increased, making blue-light glasses an essential accessory for many. The American Psychological Association found that, following changes made in the workplace and across society in general because of the COVID-19 pandemic, people now get an average of 10 hours of screen time every day (2022). Things we once wrote down or read on paper are going digital too, like journals, drawings, books, mindfulness tools, homework, and menus. With social media platforms and other apps consuming so much of our attention these days, the content we’re choosing to consume in our free time is essential to our mental stability.

Negative Impacts

Do you find yourself often scrolling mindlessly through your phone and, regardless of how bored you are, you keep scrolling anyway? Do you catch yourself watching videos for hours and becoming frustrated when you realize just how much time you just spent doing so? Do you scroll aimlessly, even when you’re out socializing with other people? We often struggle to detach from our comfort objects – in this case, our smart phones – even when they’re not enriching our experience or making us any happier. McLean Hospital (2023) explains that our dependency on social media platforms has been correlated with a variety of mental health issues and physical ailments, including:

1. Depression

2. Anxiety

3. Imposter syndrome

4. Disrupted sleep cycles

5. Headaches

6. Nausea

7. Muscle tension

8. Tremors

The root of these social-media related ailments is negative content (Morrison, 2020) and the feelings that come from watching others live a perceived good or perfect lifestyle (Kristenson, 2023). As a society, our desire for happiness has us caught in a trap. We can’t help but compare our own lives to the lives of those we follow online, and then may find ours lacking. Furthermore, it can prove detrimental when our posts get less attention than posts from people we follow, or if our posts receive judgmental comments. With so many negatives, why would we keep these platforms around?

Ways to Improve What We Consume

Although media gets a bad rap these days, our cell phones still have so many benefits! Never have we been able to connect so quickly, globally, or frequently as we do today. Staying in touch with friends and family, near and far, and being able to keep up with their achievements in real time gives us a serotonin boost (Morrison, 2020). As the world begins to take mental health issues more seriously, an explosion of mindfulness, positivity, wellness, and body-positive social media accounts has made healthy content

more readily available than ever before. So how does one keep the web in their life while staying healthy?

1. Follow more positive content! Believe me, it’s out there. For example, if you struggle with body positivity because the bodies you see on your feed cause you internal distress, follow accounts that empower bodies like your own!

2. Follow a positive affirmations feed or download an affirmations app. With as many hours as you spend on your phone each day, having positive reminders pop up during your scroll time will feed you daily encouragement and empowerment.

3. Block accounts that leave unfriendly comments. Your media platform should be a place to share your life with those who empower your uniqueness or celebrate your expression of self. You don’t need to grant access to others if they’re just going to bring negativity to your life.

4. Follow more accounts with nature present in the content. Studies have shown that watching videos of the outdoors grows and refocuses your mind in a ways that’s similar to being outdoors (Avitt,2021)! So if you’re stuck inside on a cold day or running from class to class, following some nature content could serve as a reset in your day.

It can take time, but intentionally developing and altering your media accounts and apps can reverberate positivity in one’s life. As algorithms work, the more of something you follow the more of that kind of content you’ll see in your feed. Removing superficiality and negativity from your daily view is something we can never completely wipe out, but we have the power to limit and force it into the backseat of our accounts.

References

Avitt, A. (2021, March 24). The wellness benefits of the great outdoors. US Forest Service. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors#:~:text=There%20are%20many%20mental%20wellness.

The Brussels Times. (2022, June 3). People touch their smartphone over 2,600 times a day, research shows. Www.brusselstimes.com. https://www.brusselstimes.com/232851/people-touch-their-smartphone-over-2600-times-a-day-research-shows.

Kristenson, S. (2021, October 19). Should You Fake Happiness on Social Media? Our Answer. Happier Human. https://www.happierhuman.com/fake-happiness-social-media/.

McLean Hospital. (2023, January 18). The Social Dilemma: Social Media and Your Mental Health. Www.mcleanhospital.org; McLean Hospital. https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health.

Morrison, G. (2020, January 15). How to Turn Depressing Social Media Into a Positive Influence. The New York Times. https://www.nytimes.com/2020/01/15/smarter-living/how-to-fix-social-facebook-instagram-twitter.html.

The concept of wellness goes beyond physical well-being. It encompasses various interconnected aspects of an individual’s life. Here I’ll share how therapists can assist individuals in cultivating a balanced and fulfilling life by nurturing each dimension of wellness. Below I present the 8 dimensions of wellness: emotional, intellectual, social, spiritual, physical, environmental, financial, and occupational.

Emotional Wellness:

Emotional wellness involves understanding and managing our feelings effectively. Therapists help clients explore their emotions, develop emotional intelligence, and learn healthy coping strategies. Through techniques like cognitive-behavioral therapy (CBT) and mindfulness practices, therapists can guide clients in processing emotions, reducing stress, and improving overall emotional well-being.

Intellectual Wellness:

Therapists can support intellectual wellness by encouraging clients to engage in lifelong learning, stimulating their minds, and exploring new interests. This may involve setting personal goals, pursuing educational opportunities, and developing critical thinking skills. Therapeutic discussions can also help clients challenge negative thought patterns and enhance problem-solving abilities.

Social Wellness:

Maintaining healthy relationships and fostering a sense of belonging are crucial aspects of social wellness. Therapists assist clients in developing communication skills, setting boundaries, and enhancing social connections. Group therapy sessions can be particularly beneficial in providing a supportive and understanding community.

Spiritual Wellness:

Spiritual wellness involves finding meaning and purpose in life, whether through religion, nature, or personal beliefs. Therapists can help clients explore their spirituality, connect with their values, and develop a sense of inner peace and acceptance.

Physical Wellness:

Therapists play a vital role in promoting physical wellness by encouraging clients to adopt healthy lifestyle habits. This may include regular exercise, balanced nutrition, and adequate sleep. By addressing body image issues and supporting clients in developing positive self-care routines, therapists can contribute significantly to physical wellness.

Environmental Wellness:

Environmental wellness involves understanding and nurturing the connection between individuals and their surroundings. Therapists can guide clients in creating a healthy and sustainable living environment, as well as developing eco-friendly behaviors and attitudes [6].

Financial Wellness:

Therapists can support financial wellness by helping clients manage financial stress, develop budgeting skills, and improve financial decision-making. Through discussions and therapeutic interventions, individuals can gain greater control over their financial situations and work towards economic stability.

Occupational Wellness:

Occupational wellness involves finding satisfaction and fulfillment in one’s work or chosen career. Therapists can assist clients in exploring career goals, identifying strengths, and addressing work-related stressors. This may lead to increased job satisfaction and overall contentment in the professional sphere.

We all benefit from utilizing the support of a therapist to guide and help us achieve a balanced and fulfilling life. By addressing emotional, intellectual, social, spiritual, physical, environmental, financial, and occupational well-being, therapists can play a significant role in promoting overall health and happiness. Through therapeutic interventions and evidence-based practices, individuals can develop the skills and mindset necessary to embrace wellness in all aspects of life.

References

Carpena, F., Cole, S., Shapiro, J., & Zia, B. (2017). The Abcs of Financial Education: Experimental Evidence on Attitudes, Behavior, and Cognitive Biases. https://doi.org/10.1596/26068

Davis, M. C., Zautra, A. J., & Smith, B. W. (2004). Chronic pain, stress, and the dynamics of affective differentiation. Journal of Personality, 72(6), 1133–1160. https://doi.org/10.1111/j.1467-6494.2004.00293.x

Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65. https://doi.org/10.1038/nrn2298

Hinds, J., & Sparks, P. (2008). Engaging with the natural environment: The role of Affective Connection and Identity. Journal of Environmental Psychology, 28(2), 109–120. https://doi.org/10.1016/j.jenvp.2007.11.001

House, J. S., Landis, K. R., & Umberson, D. (1988). Social Relationships and health. Science, 241(4865), 540–545. https://doi.org/10.1126/science.3399889

Warburton, D. E. R. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351 Warr, P. (2011b). Work, Happiness, and Unhappiness. https://doi.org/10.4324/978020393685