Chronic stress has a significant impact, both mentally and physically. Often, reducing stress is essential to regain balance. In this blog, you'll learn how to recognize the stress cycle and what you can do to break it.
What is chronic stress?
Prolonged stress is often experienced as a form of mental and physical tension that is difficult to release. You might feel agitated, restless, or tired, or have trouble relaxing and sleeping.
Stress consists of a process with different phases. If your body doesn't receive a signal that it's 'safe' again after a stressful situation, the system remains activated. This way, stress can build up over a long period.
The five phases of stress
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External stressor – The trigger, such as deadlines, conflicts, or overload.
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Internal assessment – The way your brain evaluates this stimulus.
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Physiological response – The activation of the sympathetic nervous system (fight or flight response).
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Internalization – The moment you physically and emotionally notice you are stressed.
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Coping – How your body and mind deal with stress: do you recover, or does the cycle continue?
Consequences of prolonged stress
If stress persists for a long time, it can affect:
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Your sleep quality
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Your energy level
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The absorption of nutrients
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Your overall sense of well-being
Prolonged stress is associated with physical discomfort, including tension, reduced immunity, and fatigue. Therefore, it's important to give your body signals of recovery and relaxation.
How do you break the stress cycle?
1. Exercise
Regular exercise helps the body release tension. Think of walking, yoga, or strength training.
2. Breathing exercises
Conscious breathing supports your nervous system and can contribute to a calming effect.
3. Laughter and social contact
Lightheartedness in your day, a good conversation, or laughing with others can positively influence your mood.
4. Crying
A good cry can sometimes create space for relaxation and relief.
5. Creative activities
Drawing, dancing, baking, or singing helps your brain switch from stress to relaxation.
6. Hugging
Physical contact can contribute to feelings of safety and calm.
7. Supplementing nutrients
Prolonged stress demands extra from your body. Magnesium is often mentioned in relation to relaxation and muscle comfort, especially during increased exertion or stressful periods.
