The Stress Cycle: What It Is and How to Complete It Daily
Apr 16, 2025
Breaking the Loop: Why Stress Lingers Even After the Trigger Is Gone
A client of mine, whom I’ll call Maria (name and identifying details changed), came to me feeling utterly drained. As a healthcare worker, she faced high-stress situations daily. Yet, even after her shifts ended, she couldn’t shake the tension.
“I go home exhausted, but I can’t relax,” she told me. “I replay every difficult moment, and my body feels like it’s still in crisis mode.”
Maria was stuck in an incomplete stress cycle—a concept that many of us experience but don’t recognize. Even after the source of stress disappears, our bodies remain on high alert. The good news? There are simple, evidence-based ways to complete the stress cycle and reset your nervous system daily.
Understanding the Stress Cycle
When we encounter stress, our bodies initiate the fight-or-flight response—a survival mechanism that prepares us to face a threat. This response floods our system with cortisol and adrenaline, increasing heart rate, muscle tension, and alertness (Sapolsky, 2004).
The problem? In modern life, stress is often psychological rather than physical. Unlike our ancestors, who would burn off stress by running from danger, we sit with unresolved tension. If we don’t complete the cycle, stress lingers, leading to burnout, anxiety, and even chronic health issues (Nagoski & Nagoski, 2019).
So how do we complete the stress cycle? Here are three simple, research-backed strategies.
1) Move Your Body: The Fastest Way to Signal Safety
Maria’s body was stuck in stress mode because she wasn’t physically releasing the tension. Movement is one of the most effective ways to tell your nervous system that the threat has passed.
Why It Works:
- Physical activity helps metabolize stress hormones, restoring balance to the body (Salmon, 2001).
- Even brief movement activates the parasympathetic nervous system—the body’s natural relaxation response (Ratey, 2008).
How to Use It:
- Take a brisk 5-minute walk after a stressful meeting.
- Stretch for 60 seconds when transitioning between tasks.
- Dance to your favorite song for an instant stress reset.
Try This: If you feel tense at the end of the day, shake out your arms, jump in place, or do a few squats. This quick burst of movement helps complete the stress cycle.
2) Connect with Others: The Power of Social Support
One of the reasons Maria struggled was that she processed stress alone. Human connection is a powerful tool for completing the stress cycle.
Why It Works:
- Social interaction releases oxytocin, a hormone that counteracts the effects of stress (Taylor, 2006).
- Feeling seen and heard helps regulate emotions and calms the nervous system (Coan et al., 2006).
How to Use It:
- Call or text a friend after a stressful moment.
- Hug a loved one for at least 20 seconds—a proven way to lower cortisol levels.
- Share a laugh with a coworker to relieve workplace tension.
Try This: The next time you feel overwhelmed, reach out to someone you trust. Even a short conversation can help your brain and body return to a state of calm.
3) Engage in Creative Expression: Let It Out
Stress often builds up when we suppress emotions instead of expressing them. Creativity provides an outlet for releasing stress in a safe and productive way.
Why It Works:
- Creative activities activate brain regions associated with relaxation and emotional regulation (Kaimal et al., 2017).
- Expressing emotions through art, music, or writing helps process and release stress (Pennebaker, 1997).
How to Use It:
- Journal about your day for five minutes to clear mental clutter.
- Draw, paint, or doodle—no artistic skill required!
- Play an instrument, sing, or listen to music that matches your emotions.
Try This: Set a timer for 10 minutes and free-write whatever comes to mind. Don’t filter or judge—just let your thoughts flow onto the page. This simple practice can help you process stress before it builds up.
Make Stress Completion a Daily Habit
Maria’s story isn’t unique—many of us experience stress without realizing we’re stuck in the cycle. But by moving our bodies, connecting with others, and engaging in creative expression, we can release stress before it accumulates.
The key? Practice these small habits daily. Stress isn’t the problem—unresolved stress is. By completing the stress cycle regularly, you’ll feel calmer, more energized, and better equipped to handle whatever life throws your way.
References
References
- Coan, J. A., Schaefer, H. S., & Davidson, R. J. (2006). Lending a hand: Social regulation of the neural response to threat. Psychological Science, 17(12), 1032-1039.
- Kaimal, G., Ray, K., & Muniz, J. (2017). Reduction of cortisol levels and participants' responses following art-making. Art Therapy, 34(2), 74-80.
- Nagoski, E., & Nagoski, A. (2019). Burnout: The secret to unlocking the stress cycle. Ballantine Books.
- Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166.
- Ratey, J. J. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown and Company.
- Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress. Clinical Psychology Review, 21(1), 33-61.
- Sapolsky, R. M. (2004). Why zebras don't get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Henry Holt and Company.
- Taylor, S. E. (2006). Tend and befriend: Biobehavioral bases of affiliation under stress. Current Directions in Psychological Science, 15(6), 273-277.
