By Lipika Chablani, Ph.D.
With the recent challenges due to the pandemic, job security and health concerns, worries about immunocompromised family members, long-COVID, increases in prices for staples, etc., it is not surprising that more people are feeling stressed. Additionally, work can contribute to that feeling of being stressed or burnout. If you are exhausted, running on depleted energy, having reduced professional efficacy, and distancing yourself from work, you might be experiencing burnout too.
According to the World Health Organization’s International Classification of Diseases (ICD-11), burnout is defined as a syndrome due to chronic workplace stress that is poorly managed. To dig deeper, stress is further caused by stressors. These stressors can be chemical, biological, or environmental, which stimulate an individual, leading to challenging conditions, threatening his or her safety. Competing work deadlines, unrealistic expectations, toxic work environments, and challenging projects can all contribute to stressors and, eventually, stress. Often professional stressors are combined with personal stressors to complicate things further. Biologically stress is expressed in various forms by our bodies. It can manifest as higher blood pressure, heart palpitations, insomnia, body aches, inflammation, etc. So, the next time you catch a cold or fall sick in the middle of a high-stakes project, it might be the stress impacting your immune system preventing you from remaining healthy!
It is evident that stressors and stress are connected, but what if they form a vicious loop and continue to feed each other? Such vicious loops or “stress cycles” are standard for individuals experiencing repeated stress and experiencing burnout. It is often challenging to escape the stress cycles and turn them off by eliminating the stressors associated with work. Often the project, peers, or work environment-related stressors are beyond an individual’s control, and that can limit how they respond to the stress cycles. The overall physical, emotional, and social ramifications of such stress cycles are detrimental to an individual and their personal/professional success. This impacts the organization regarding work ethics, morale, employee hiring, and retention.
However, published literature offers some solutions to closing stress cycles to avoid the build-up and its associated challenges. Authors Amelia Nagoski and Emily Nagoski have explored this subject in detail, as seen in their book “Burnout: The Secret to Unlocking the Stress Cycle” and they suggest several ways to terminate stress cycles1. These strategies include the following seven tools:
1. Mindful breathing – Breathing is considered one of the simplest yet effective methods for reducing stress. It can be executed at any time and anywhere. It allows the individual to focus on their breath and simultaneously relax multiple muscle groups in the body. Various techniques involving shallow and deep diaphragmatic breathing can be used to relax muscles and calm the senses. Often mindfulness activities/ apps and yoga employ breathing exercises to yield stress-reducing output. A simple technique involves breathing in slowly for a count of five, holding one’s breath for five, and exhaling slowly for ten seconds, repeated for a duration of at least four minutes.
2. Movement – Physical movement is the single most efficient way to close stress cycles. Movement anywhere between 20-60 minutes per day can resolve stress. However, having medical clearance to engage in exercise regimens is vital. But physical movement can come in various forms, providing a wide variety of options to users of diverse age groups, physical strengths, and mobility. Individuals need to invest resources in finding their ideal movement activities and remain consistent to benefit in the long run. Physical movement has multifold benefits that impact physical and mental well-being2.
3. Creative Expression – Individuals who enjoy creatively expressing themselves via music, art, craft, pottery, gardening, etc., can benefit from them dually by enjoying the activity and reducing their stress levels. Some of these activities also include physical movement and can relieve stress. Several of these creative activities also involve positive social interactions, another way to support mental health and reduce stress.
4. Crying – Crying is often underrated and has a negative perception in society. However, it serves as an outlet for emotions and bottled-up stress. Crying offers natural venting out, contributes as a self-soothing mechanism, and can uplift mood3. Crying also results in gaining more social support from close community members, which eventually supports stress release. Research demonstrates that crying increases oxytocin levels, which is further boosted by social interaction post-crying3. Oxytocin is linked to calming the body and relieving stress.
5. Laughter – Laughter undoubtedly improves mood and reduces stress, and published literature has supported it as a go-to tool for stress relief4. Laughter physiologically suppresses stress-related hormones such as epinephrine and cortisol and boosts dopamine and serotonin activity (the “feel good” neurotransmitters)5. A dose of laughter may not require many resources and can be consumed individually or in a social setting. Laughing episodes in the presence of social connections offer dual benefits in stress reduction.
6. Physical Affection – Physical contact, like touches, hugs, and kisses, has positively impacted stress management. Individuals demonstrate reduced cortisol levels upon receiving physical affection from a trusted partner/contact from their community. Nagoskis documents that a six-second-long kiss or a 20-second-long hug can be a stress-reducing mechanism. Such interactions are only possible with trusted partners/contacts in an individual’s network. This kind of social support is essential in implementing this stress management tool.
7. Positive social connection – The six techniques mentioned above elude to the importance of positive social connection and how it can overall support mental health. Social connections are natural for human beings and can feed or deprive them of mental well-being. Overall, a trusted community that provides opportunities for positive interactions, belly laughs, uninhibited crying moments, and valuable physical affection serves the individual wholly.
Considering the extent of burnout prevalent in society, these seven tools should be widely and frequently utilized. A stress-free society and work environment offer opportunities for growth and excellence along with positive health outcomes.
References
1. Nagoski, Emily, and Amelia Nagoski. Burnout: The Secret to Unlocking the Stress Cycle. Ballantine Books, 2019.
2. Jackson, Erica M. Ph.D., FACSM. STRESS RELIEF: The Role of Exercise in Stress Management. ACSM’s Health & Fitness Journal 17(3):p 14-19, May/June 2013. doi: 10.1249/FIT.0b013e31828cb1c9
3. Gračanin A, Bylsma LM, Vingerhoets AJ. Is crying a self-soothing behavior? Front Psychol. 2014 May 28;5:502. doi: 10.3389/fpsyg.2014.00502. PMID: 24904511; PMCID: PMC4035568.
4. Akimbekov NS, Razzaque MS. Laughter therapy: A humor-induced hormonal intervention to reduce stress and anxiety. Curr Res Physiol. 2021;4:135-138. doi: 10.1016/j.crphys.2021.04.002. Epub 2021 Apr 30. PMID: 34642668; PMCID: PMC8496883.
5. Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016 Jul;239(3):243-9. doi: 10.1620/tjem.239.243. PMID: 27439375.