Stress vs. Stressors, Explained
I wrote last time about how burnout – and burnout denial -- are rampant in our sector.
A new book offers hope to prevent everyday stress from burning us out.
First, let’s be clear what "burnout denial" means. Burnout denial is the tendency we have to ignore, minimize, rationalize or otherwise deny that our bodies and minds are hurting from chronic work stress.
We may see sleepless nights, tight muscles, irritability, digestive problems, high blood pressure, to name a few symptoms, as nothing to worry about, something we can handle or put off till we have time. We may view exhaustion as a badge of honor -- the cost of doing the work we love. These beliefs discount the fact that chronic stress can literally kill us.
Burnout: The Secret to Unlocking the Stress Cycle describes “the stress response cycle” and offers effective strategies to complete it so we stay healthy.
Authors Emily Nagoski, PhD, a sexual health educator (author of Come As You Are) and identical twin Amelia Nagoski, DMA, a choral conductor, wrote the book after Amelia suffered two stress-related hospitalizations.
The Nagoskis explain that the physiological "stress response" is triggered by emotions, which they call “tunnels with a beginning, middle and end.” Stress becomes chronic and harmful to our health when we get “stuck in the middle of the tunnel.”
The authors distinguish between our stress response and the external factors that trigger it – “stressors”. Managing our stress response is an internal process, while reducing stressors typically involves other people. Important to note, we have choices when dealing with both.
As may be obvious, people who work in nonprofit mental health and social services face a higher burnout risk. “No wonder the helping professions are so exhausting,” they say. “You’re confronted with people in need, all day, day after day.”
WHAT’S GOING ON INSIDE US?
Our brains’ “threat detection system” evolved when we lived around saber-toothed tigers. It's perfect for protecting us from predators, but not so great for coping with chronic stressors such as long commutes, difficult clients or co-workers and impending deadlines.
How it works: When a threat is detected, the body instantly diverts blood from non-emergency systems to our muscles and pumps energizing hormones into our blood to enable us to fight or escape immediate danger.
When the risk has passed, our body must receive a specific message that we’re safe now. Only when it gets that signal will regular blood flow return to the whole body and flush out the hormones that made us ready to fight or flee.
Here's the rub: These days we’re more likely to get stuck in "the tunnel" -- an incomplete stress cycle -- than face a hungry tiger. For instance, when we get home from work after an hour commute, those stress hormones are still fueling energy that makes us tense. If not successfully discharged, this may lead us to say something we regret to a loved one, kick the dog or drink too much.
TRY THESE ACTIVITIES
As the authors point out, simply telling yourself (or being told), “Relax, you’re safe now” doesn’t do it. Sometimes even doctors dismiss stress symptoms, which can mask serous health issues, as this NYT piece notes.
To prevent harm, we must do something to let our body know that the threat has passed. Positive ways to release daily stress include the following evidence-based strategies:
Movement: Swimming, walking, dancing, yoga or other exercise (my go-to)
Breathing Intentionally: Deep, slow breaths, several in a row, e.g., breath meditation
Social Connection: Sharing with a friend or spouse – even a short friendly exchange with a barista
Affection: A 20-second hug with a trusted person or petting a dog or cat are great options
Genuine Laughter: Joking with friends or watching a funny movie or TV show
Crying: A powerful release that completes the stress cycle and discharges stress hormones
What stress-busting practices work best for you?
Next time, I'll talk about what nonprofit leaders can do to create healthy workplaces and employees.