As I've turned my coaching focus to authentic leadership development, I realized how much my experience in therapeutic massage and coaching around stress management and burnout is coming back around.
It's fascinating to me how as we grow older and wiser, the eras of our life experience all start to weave together.
This week I discovered a really interesting way to describe the difference between the cause of stress, and what to do with the stress itself.
Stressors are what causes the physiological response to start in the body. Stressors show up as deadlines, traffic, kids, money, office politics and family drama. They can also include war, the news, politics, and the economy just to name a few.
You cannot always control stressors.
But here's the fascinating thing...
You CAN control the stress.
Stress is your body's physiological response to the stressor.
It's the chemical process that happens in your body when you experience emotions.
When you release the stress caused by the stressor, you are completing the stress cycle.
If you don't, the stress stays and builds in the body.
Chronic stress over time can lead to all kinds of health issues like hypertension, heart disease, obesity and metabolic syndrome, Type II diabetes, arthritis, addictions, anxiety disorders, and depression.
This cycle was what ultimately led me to coach because people would get off the massage table, pick up their phone, and go right back to mindlessly engaging with the stressors - starting the whole cycle over again.
With a little bit of intention, you can start dealing with the stress that is caused by the stressors in your world.
Physical Activity: The Most efficient way to complete the stress cycle:
Any physical Activity: walking, running, doing jumping jacks, dancing, cycling, rock climbing, rowing, tensing all of your muscles for 20 minutes, and then flopping over to release.
90 seconds of Deep Breathing: downregulates your nervous system. Try to breathe all the way into your belly. This is the gentlest and quickest way to complete the stress cycle and I love it because you can do it anywhere, any time.
Positive social interaction: This is like calling a friend when you almost get into a car accident or when you have a really stressful day at work. It's the natural inclination to connect with someone else. If the person is a safe and trusted friend or family member, this connection signals to the body that it's safe. This can also be a brief yet positive interaction with the barista at your local coffee shop! It sends a surge of oxytocin into your bloodstream and clears the stress chemicals. So next time you see someone and you love their scarf, tell them!
Laughter: Real, genuine laughter. It can’t be fake laughter. “Laughter is an ancient, evolutionary system that mammals have evolved to make and maintain social bonds and regulate emotions." - Sophie Scott, Neuroscientist.
Affection: A 20-second hug. This is hugging until relaxed. You both hold your own center of gravity until you feel the shift in your chemistry. The hug releases oxytocin. 20 seconds and voila, the stress cycle completes!
Big Cry: It doesn’t solve the stressor itself but allowing yourself to cry and paying attention to the physical sensations will allow you to complete the stress cycle. This is why sometimes after a tough day at work you might find yourself crying over a silly romcom. Your body needs it, so let the tears flow!
Creative Expression: Turn towards something that helps you feel creative. This could be painting, knitting, making friendship bracelets for fellow Taylor Swift Fans! My husband Devin plays guitar for a few minutes between Zoom meetings and it helps him complete the stress cycle.
“Take your broken heart and turn it into art” - Carrie Fisher
How do you know when you’ve completed the cycle?
You feel it in your body. When you tap into it and allow yourself to feel it, you will begin to know when you've completed the stress cycle.
Here's your homework:
Play around with the suggestions and start to land on what works specifically for you!
Personally, I love to get on the rowing machine and listen to my energy-reboot playlist as loud as I can! I push hard for 3000 meters! Then lift some heavy weights. Within 30 minutes, the stress has left my body.
When I don't have time for that, it's a 20-second hug from the hubby or a walk around the block.
And when I'm SUPER short on time, it deep, controlled breathing for two minutes. That's how I prep for every coaching session, and it works like a charm every time.
Now I want to hear from you!
How will you complete your own stress cycles?
Reach out to me on Instagram or send me an email at carly@carlyclarkzimmer.com
Here's to your success,
Carly
P.S. If you're experiencing high levels of stress and symptoms of burnout, Rise & Thrive is opening up in September! Click here to learn more.
Also, the Coaching Biz Mentor Lab is open this month for coaches! Send me a message on Voxer to learn more!
©2024 All RIghts Reserved Balance by the Bay, LLC
Carly Clark Zimmer - Heart-Centered Coach Courses
