![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
Quick burnout/stress relief methods
Mar. 15th, 2022 12:15 pmThis is better (and more immediately useful) than anything else I've read about stress relief:
Brené Brown's podcast on "Burnout and How to Complete the Stress Cycle" with Drs. Emily & Amelia Nagoski
I read the transcript because I don't have Spotify. It is well worth it, and I'm putting their book Burnout on my to-read list. Meanwhile, I'll provide a summary of the summary.
Basically, dealing with stressors is not the same as eliminating stress. Quick ways to complete the stress cycle and reduce the physiological stress response include:
* Physical activity. Exercise, running, dancing, a long walk. Or tense every muscle in your body very hard, and hold them until they beg you to stop; then completely relax, lying down.
* Deep, long breaths for 90 seconds. Breathe out all the way.
* Positive social interaction. Being with someone who makes you feel at home. Or even just complimenting a stranger.
* Laughter. (Good laughter. Not deliberate, social noise laughter.) Even reminiscing with someone about a time you laughed hard can help.
* A warm hug in a safe and trusting context. At least 20 seconds, until you are relaxed. (Upright, not leaning on each other.) This releases oxytocin. So does a kiss of over six seconds.
* Have a good cry. (If it goes too long, end the cry by focusing on all of the physical sensations of crying rather than the thing that is making you cry. Five minutes is good.)
* Creative expression. You can put your emotions into your creation. Carrie Fisher said, "Take your broken heart and make it into art." You can also think your way through a story that gives you power or closure. (See the podcast for a clarifying example.)
Important but not mentioned there is to immerse your face in cold water. (This activates the diving reflex, resets the sympathetic nervous system, calms the body, and halts anxiety.) If you can't do that, a cold compress or a plastic bag of ice water on the face or the back of the neck may work.
See also progressive muscle relaxation, which is gentler than the full body clench.
Brené Brown's podcast on "Burnout and How to Complete the Stress Cycle" with Drs. Emily & Amelia Nagoski
I read the transcript because I don't have Spotify. It is well worth it, and I'm putting their book Burnout on my to-read list. Meanwhile, I'll provide a summary of the summary.
Basically, dealing with stressors is not the same as eliminating stress. Quick ways to complete the stress cycle and reduce the physiological stress response include:
* Physical activity. Exercise, running, dancing, a long walk. Or tense every muscle in your body very hard, and hold them until they beg you to stop; then completely relax, lying down.
* Deep, long breaths for 90 seconds. Breathe out all the way.
* Positive social interaction. Being with someone who makes you feel at home. Or even just complimenting a stranger.
* Laughter. (Good laughter. Not deliberate, social noise laughter.) Even reminiscing with someone about a time you laughed hard can help.
* A warm hug in a safe and trusting context. At least 20 seconds, until you are relaxed. (Upright, not leaning on each other.) This releases oxytocin. So does a kiss of over six seconds.
* Have a good cry. (If it goes too long, end the cry by focusing on all of the physical sensations of crying rather than the thing that is making you cry. Five minutes is good.)
* Creative expression. You can put your emotions into your creation. Carrie Fisher said, "Take your broken heart and make it into art." You can also think your way through a story that gives you power or closure. (See the podcast for a clarifying example.)
Important but not mentioned there is to immerse your face in cold water. (This activates the diving reflex, resets the sympathetic nervous system, calms the body, and halts anxiety.) If you can't do that, a cold compress or a plastic bag of ice water on the face or the back of the neck may work.
See also progressive muscle relaxation, which is gentler than the full body clench.
