What to Do When You're Burnt Out, Stressed, and Overwhelmed
We just wrapped up a group book club challenge inside the Creating Confidence Society, where we read Burnout: The Secret to Unlocking the Stress Cycle. Naturally, it was an incredibly eye-opening read, and a reminder of the importance of taking care of ourselves and dealing with our stress and stressors. (They’re different—did you know that? I didn’t.)
Your stressors = the situations and people that are causing you to feel some type of way.
Your stress = the body’s physiological response to the stressor.
The book uses an example of a lion chasing you to unpack the differences between the two. The lion is the STRESSOR, because it’s very obviously going to eat you if it catches up to you, and your body reacts with STRESS. You know, the fight/flight/freeze/fawn shit. If the lion changes his mind and stops chasing you, the stressor is gone, but your stress is not.
This was the biggest takeaway for me. Just because the stressor’s gone, doesn’t mean you’ve dealt with the stress. Trapped stress inside your body is your one-way ticket to mental overwhelm, physical illness, and burnout.
So how do we deal with the stress? We need to close the stress cycle.
HOW TO CLOSE THE STRESS CYCLE
Physical activity
Engaging in physical exercise and movement helps release built-up tension and stress hormones. It can involve activities such as walking, running, dancing, or any form of exercise that suits your preferences and abilities.
Deep breathing
Taking slow, deep breaths can help activate the body's relaxation response and counteract the effects of stress. Focusing on your breath and consciously slowing it down can induce a sense of calm.
Laughter
Laughing has been found to reduce stress and release tension. Find moments of humor and incorporate laughter into your day as often as you can.
Crying
Allowing yourself to cry and express your emotions can be a cathartic release. It helps to acknowledge and process emotional stress, allowing the body to “feel it to heal it” and complete the stress response.
Creative expression
Engaging in creative activities such as painting, writing, playing music, or any form of artistic expression can provide an outlet for emotions and help close the stress cycle. (This is one of my favorites, and a BIG piece of The Creating Confidence® method!)
Connection and social support
Spending time with loved ones, sharing your feelings, and receiving support from others can help close the cycle. Meaningful connections and a strong support system play a crucial role in managing stress.
Mindfulness and relaxation techniques
Practicing mindfulness, meditation, or other relaxation techniques can promote a sense of calm and help the body recover from stress. It involves focusing on the present moment and letting go of tension and worries.
Physical contact
Engaging in comforting physical touch, such as hugging, cuddling, or receiving a massage, can activate the body's relaxation response and promote stress relief. (My favorite one of these is the six-second kiss, because like they say in the book, there’s no way you’re willingly kissing someone you don’t like for more than six seconds.)
All of this is what the Creating Confidence Society is all about, my friend. It’s your place to consistently pursue a version of yourself that you love waking up to. It’s about more than confidence. Inside, we’re creating community, accountability, peace, motivation, self-awareness, joy, camaraderie, laughter, and so much more.
Join us inside, won’t you?