Escaping the Hippo: Understanding the Stress Cycle and Managing Anxiety
Learn how the stress cycle works, how anxiety fits into the analogy, and effective strategies to complete the stress cycle for improved emotional wellness
Imagine walking peacefully through the savannah when suddenly, you hear the unmistakable charge of a hippo coming straight at you. In real life, encountering a hippo would immediately set off a robust response in your body: a rush of adrenaline, quickened breathing, and a heart pounding as if it were racing the hippo itself. Our bodies are built to handle these bursts of stress to help us survive, just as if facing an actual threat.
But let’s say the hippo eventually moves on, and the immediate danger passes. Although the hippo is gone, the physiological response remains. Your body is still primed to act, flooded with stress hormones that don’t instantly disappear. If this physical response is left unaddressed, the stress cycle remains incomplete, leaving us feeling anxious, jittery, and on edge.
The Role of Anxiety in the Stress Cycle
When stress lingers, even after the “hippo” has left, it’s common for anxiety to creep in. Anxiety amplifies that feeling of hyper-vigilance, as though the hippo might return at any moment. This heightened state keeps us alert, making it harder for the body to reset and calm down. Essentially, we’re left carrying the weight of stress long after the actual stressor is gone.
The “hippos” we encounter in everyday life may be work stress, family responsibilities, financial challenges, or health issues. Each time we experience stress, our body triggers the same physiological response to prepare us for action. Without completing the stress cycle, however, these physiological changes accumulate, feeding into chronic stress and anxiety and impacting our emotional and physical health.
Completing the Stress Cycle
Completing the stress cycle helps release the body from this heightened state, signalling that the stress has passed. Here are some practical ways to complete the cycle and restore calm:
Physical Activity: Moving your body helps dissipate the energy that stress creates. Whether it’s a brisk walk, a short jog, or even some stretching, movement signals to your body that it’s safe to relax.
Deep Breathing and Relaxation: Techniques like deep breathing or progressive muscle relaxation can activate the body’s natural relaxation response, bringing the heart rate down and calming the nervous system.
Connecting with Others: Spending time with supportive people, talking, or sharing a laugh can foster a sense of safety, reminding your body that you’re no longer under threat.
Expressing Emotions: Allowing yourself to feel and express your emotions helps release stored tension and stress. Journaling, creating art, or simply acknowledging your feelings can help.
Self-Care and Rest: Setting aside time for activities that nourish and relax you can be grounding and effective in breaking the stress cycle.
Embracing Emotional Wellness
Completing the stress cycle is vital for maintaining emotional wellness. We can reduce anxiety and restore balance by allowing our bodies to release stress. Next time a “hippo” enters your day, remember that the key is not just avoiding stress but learning how to release it fully. When we complete the stress cycle, we strengthen our ability to manage life’s challenges and move forward with a greater sense of calm and resilience.
Resources
"Burnout: The Secret to Unlocking the Stress Cycle" by Emily and Amelia Nagoski is an excellent choice. This book explains the stress response cycle and offers science-backed strategies for completing it, which can help readers understand why stress sometimes lingers and how they can effectively “release” their hippo.
Insight Timer: This free app offers guided meditation, breathing exercises, and stress-focused courses that help people cope with stress and manage anxiety. It provides practical tools for building calm and resilience and instructions on how to “handle your hippo.”
Ready to Reclaim Calm and Balance?"
If you’re feeling the effects of a constantly overworked nervous system, now’s the time to start slowing down. Try one of the tips above today, even if it’s just a few minutes of mindful breathing or stepping outside for a quiet break.
Are you looking for more support? Contact me to schedule a session and explore personalized strategies for calming your mind and restoring balance. Slowing down isn’t easy in a busy world, but together, we can make it a natural and sustainable part of your life.
Email me at cait@wanderingwillowpsychotherapy.ca to book an appointment!