Toxic stress keeps us in a state of hypervigilance- becoming easily reactive and stuck in

patterns of anxiety, fear, depression, and emotional turmoil.

Why It’s Important to Complete the Stress Response Cycle

Our bodies are wise, our nervous systems are equipped with survival mechanisms of

flight, flee, freeze, and fawn. Ideally, once a stressor is gone, our bodies recover to a

state of calm and balance. However, when life events are overwhelming and complex, it

is often impossible for us to process these emotions when we don’t have time to do so.

In addition, daily life often overloads us with constant stressors, leaving our nervous

systems in an incomplete stress response cycle, unable to process the depth and

complexities of our emotions. This creates chronic states of stress and overwhelm

leading to insomnia, anxiousness, obsessions, states of detachment, and shut down,

feeling trapped in emotional and physical distress.

Nervous System Repair: Vital for Healing

Taking time to re-wire chronic dysregulation is essential for healing. Restoring balance

to the autonomic nervous system (ANS) involves practices that promote relaxation and

activate the parasympathetic nervous system (PNS) soothing the “rest and digest”

response.

Effective Somatic Techniques for Completing Stress Cycles Include

1. Breathwork: Deep, diaphragmatic breathing stimulates the vagus nerve,

promoting relaxation and helping complete stress cycles.

2. Creative Expression: Activities like drawing, writing, or playing music can help

process emotions and complete stress cycles.

3. Physical Activity: Movement, whether it’s yoga, walking, or dancing, helps

discharge the stored stress energy, allowing the body to return to a state of calm.

4. Mindfulness and Meditation: These practices enhance our awareness of the

present moment, reduce the impact of stressors, and aid in nervous system

regulation.

5. Social Connection: Engaging with supportive relationships provides a sense of

safety and connection, which is essential for completing stress cycles.

6. Therapeutic Touch: Techniques such as craniosacral therapy, massage, and

reiki can help regulate the nervous system and support the completion of stress

cycles.

7. Physical release: crying, laughing, singing, soothing your nervous system with

another (a pet, a child, a partner).

8. Sound Healing: Listening to healing frequencies, vagus nerve stimulation allow

the body to relax and create a state of ease.

9. Being in nature: Getting outside is an excellent way to connect with quiet and

calm as nature enhances states of calm and well-being.

It’s a practice

Taking time to allow your body to relax and unwind is essential for our bodies to un-

learn hypervigilant response to toxic stress and trauma. The more we practice

completing the stress response cycle, the more resilient we become. We are able to

shift our focus from surviving to thriving.

Listening to our bodies

Our bodies know when something is wrong and they tell us through physical and

emotional discomfort. When we learn to listen and tend to the emotional and physical

discomfort through somatic healing, we begin to heal.

-Inspired by Dr. Emily Nagoski and Dr. Amelia Nagoski in the book “Burnout: The Secret to Unlocking the Stress Cycle"