Completing the Stress Cycle

By Erica Altomare, Workplace Wellbeing Learning Specialist

In today’s society, it is not a question of if, but when we will experience stress. This month’s editorial will explore a strategy that I’ve found helpful in navigating and processing stress in the workplace: completing the biological stress cycle. Below, we will unpack what this means and what it can look like through the many resources and support available at UBC.

Stress Vs. Stressors

Before we explore the stress cycle, it is important to understand the difference between stress and stressors.

Stressors are what activate the stress response in our bodies. Examples of stressors include work, family, cultural norms, discrimination, self-criticism, and trauma (Nagoski E. & Nagoski A., 2019).

Stress on the other hand is a physiological, neurological, and evolutionary response that happens in our bodies when we experience one of these stressors to help us cope. When our body encounters stressors, it activates a stress response (Ibid.). This shift looks like an increase in cardiovascular functioning (heart rate, breathing, blood pressure) and an increase in short-term thinking and processing. At the same time, other systems like your digestion and immune system are deprioritized and slow down (Ibid.).

Differentiating between these two terms is an important starting point because oftentimes, we may deal with a stressor but not the stress itself that still exists in our bodies (Ibid.). In order to address the stress, we need to do something to tell our bodies we are safe (Ibid.).

When we better understand the stress response, we can better protect ourselves from the negative impacts of lingering and chronic stress.

Understanding The Stress Response

The concerning part is that we are often in a constant stress response (stages 1-3) due to work demands, current events, family, deadlines, our identities, and technology. Our brains are constantly in the fight, flight, or freeze mode leading to chronic stress (Nagoski E. & Nagoski A., 2019).

The Danger of Chronic Stress

Over time, continued strain on your body from ongoing stress can lead to health problems, such as heart disease, high blood pressure, diabetes (increase in eating, especially high sugar foods, reduction in sleep and exercise), depression, anxiety disorder (changes brain pathways and mechanisms), and other illnesses (Nagoski E. & Nagoski A., 2019).

Stress also impacts our ability to function and thrive professionally and as a leader at work. It increases cortisol (known as the stress hormone), impacts decision-making, and reduces empathy​ (Wahjudi JW et. al., 2019; American Psychological Association, 2020).

Learn about Dr. Tanya Forneis’ research on managing our stress response through a biofeedback program at UBC Okanagan.

Completing the Stress Cycle

​So how do we break the stress cycle? Completing the stress cycle – and thus taking yourself out of the stress response – is imperative for your health. ​

​Completing the stress cycle can look like the following:

With the busyness of a new school year, we encourage you to reflect on what strategies and practices help you complete the stress cycle.

Other resources:

• Understanding stress and the stress response: Student Services
• Need to talk with someone? Eligible faculty and staff can access on-demand counsellors through UBC’s Employee and Family Assistance Program.
• A reminder that UBC’s extended health benefits plan provides 100% coverage based on reasonable and customary charges for licensed psychologists, social workers or registered clinical counsellors up to a maximum of $3,000 for each person per benefit year (includes counselling services and psychological testing).

References

American Psychological Association (2020). Stress management for leaders responding to a crisis. https://www.apa.org/topics/covid-19/stress-management

Canavan, Claudia (2021). How to De-Stress: Why You Need to Learn How to Complete the 'Stress Cycle'. Women’s Health Mag. https://www.womenshealthmag.com/uk/health/mental-health/a27098268/how-to-de-stress/

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

Singh, Y., & Sharma, R. (2012). Relationship between general intelligence, emotional intelligence, stress levels and stress reactivity. Annals of neurosciences, 19(3), 107–111. https://doi.org/10.5214/ans.0972.7531.190304