“How to Recover from Stress before the Burn Out”
“It is not stress that kills us, it is our reaction to it!”
Hans Selye
Background to stress research
Hans Selye (1907-1982) is often referred to as the “father of stress research.” His ground- breaking study: General Adaptation Study (GAS) is equally as relevant in today’s modern times as, it was during the early pioneering years. Hans Selye: The Discovery Of Stress – BrainHQ
We are wired for health
ANS
How the body is designed to deal with stress is determined by the autonomic nervous system (ANS) which has two parts: sympathetic (SNS) and para-sympathetic (PNS).
Sympathetic
The function of the sympathetic nervous system is designed to prepare the individual to react when faced with a threatening event or trauma by physically and mentally preparing for action. When faced with an event that threatens safety on either a psychological, physical or emotional level the “fear, flight or fight” stimulus is activated from that part of the brain known as the hypothalamus. This response to stress shuts down the body’s biological functions as part of the adaptive mechanism. This includes the immune system, being closely linked with the nervous system. The immune system is suppressed to conserve energy and, reallocate energy to other vital organs.
Parasympathetic
The role of the parasympathetic system is restorative to promote balance and harmony within the body after the fight and flight response. The parasympathetic response especially the vagus nerve plays an important role in calming the body down after a stress response by stimulating the release of acetylcholine. It is a very long nerve travelling through the chest and diaphragm and, branches wrap around the body organs
The General Adaptation Study by Hans Selye
Describes three different stages by which the body physically responds to stress:
- The first stage
Known as “fight or flight”. It is a signal or alarm that alerts you (mental and/physical)
The brain signals the release of hormones (chemical agents into the blood stream). Your heart beats faster and, your blood pressure rises (the pressure exerted on the walls of your arteries).
Why do you feel fearful?
Do you believe that you are responding to a perceived threat, right now?
Is your brain alerting you about a trigger or stressful event?
Perhaps you are used to managing elevated levels of stress?
You say to yourself, “I have coping mechanisms”
“I work well under pressure”
Perhaps you are already at the second stage?
- The second stage
The body builds up resistance to the stress encountered.
Because the body is coping, the mind convinces you to stay the course…
You might say, to yourself “feel the burn…carry on…”
Perhaps your levels of stress are going un-checked for some time…perhaps for many weeks or even a few years..?
- The third stage
The body begins to show signs of wear and tear.
At this stage, of burnout your coping mechanisms are no longer working.
Burnout
Is caused by prolonged stressful events and triggers.
It is a state of becoming totally depleted with nothing left to give: emotionally, mentally and, physically. (ref AI)
Facts about Stressors
A “stressor” is a stimulus
An internal or external event that causes stress to an organism.
Examples of some everyday stressors being experienced in the world today:
* Environmental (elevated sound levels, over-crowding)
* Daily stress events (traffic, lost keys, school, work, home, family)
* Life changing events (divorce /separation, bereavement, moving house, giving birth, loss of work)
* Traumatic (abuse, war, major illness/surgery)
* Financial concerns
* Physical (over-exertion on exercise, medical problems, exposure to cold temperatures
*Fear of competition from another business
*Stalking and harassment
Stressors causing economic impact in the UK
Cost of living crisis impacts consumer spending and, is probably the biggest threat affecting the survival of small business owners.
A report by the Mental Health Foundation in 2023 found that 48% of UK adults felt anxious about their financial situation, and 29% felt hopeless. (ref: AI)
Who is responsible, for stress management?
The good news about research, is that over time, organisations and, governments world-wide, recognise the importance of wellbeing and, incorporate a package of support as part of policy and, working practice.
Root cause of Burn out
Lack in self love / self awareness
Not having the awareness of how a “stressor”, trigger or recurring situation/s exacerbates the stress you are experiencing today.
Stress affects us all
It is important to rest and recover.
It is urgent to find a healthy balance before the burnout (exhaustion) stage.
Complementary and alternative therapies offer an integrated approach which effectively support the treatment of stress (including post traumatic stress disorders) and, symptoms of burnout.
How to channel stress (examples)
There are many ways to channel stress effectively that can be both cathartic and healing – helping individuals work through feelings of grief, loss, anger and self-blame. It is my belief, that an holistic approach can help address the impact of stress before burnout as part of a personal and professional lifestyle package.
Group or therapy work – Cognitive Therapy
Helps challenge negative belief patterns, to help the individual become aware of their thoughts and actions. Looking at how their response address the fear/s they might have.
Yoga fitness
Engaging in physical exercise such as yoga helps improve mental and physical health through physical postures, breath control and focused concentration and meditation.
Increasing Self – Awareness
Increasing self-awareness is key to finding a balance for stress management before burnout. By learning how to work through own experiences through the practice of becoming more self-aware can significantly help reduce symptoms of stress over time.
Self -Awareness and Breathing
Breathing is a direct link to the central nervous system. and, is the best coping mechanism in times of stress Learning how to breathe correctly and, fully , helps restore balance.
GP support
However, there are cases, where treatment of stress leading to burn out, might involve treatment with medication. For example, where a patient might be prescribed anti-depressants for a co-occurring condition. The treatment programme might run alongside the therapy with their health professional/GP recommendation. (Ref: American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders. 5th ed. Arlington, VA: American Psychiatric Publishing; 2013.).
Disclaimer: always follow the advice from your General Practitioner and Healthcare Professional
As a Yoga Fitness Instructor and, Wellness Coach, I work in 4 main areas
Positive psychology: looking at factors that affect your thinking, and behaviour
Nutrition: exploring your choices regarding nutrition
Exercise: working with you to build your fitness options
Balance: techniques for rest and recovery
Author: Ros Ferguson, adapted version for this post “How to Recover from Stress before the Burn Out”
Ref: Dealing with Stress an Holistic Approach for Mind, Body Health and Wellness 2011 by Ros Ferguson