Burnout: The Secret to Unlocking the Stress Cycle

Emily and Amelia Nagoski argue that treating stress as a biological cycle, not just an emotional experience, is essential for preventing burnout because the body cannot return to equilibrium until the physiological stress response is fully completed. This means that dealing with a stressor, such as finishing a work deadline or resolving a conflict, does not automatically resolve the stress still circulating in the nervous system. To apply this insight, people can build deliberate cycle-completing practices into their daily routines. A healthcare worker finishing a demanding shift might take a brisk walk or practice deep breathing before heading home, allowing their body to downshift before re-entering family life. Teachers who leave school exhausted can incorporate short laughter breaks or brief moments of creative play with colleagues to release accumulated tension. Even remote workers can signal “closure” by stretching after a heavy meeting or listening to a favorite song to move their bodies from activation to calm. These actions serve as biological resets, reducing emotional residue, improving clarity and patience, and safeguarding against chronic exhaustion.

The book suggests that recognizing that burnout reflects gendered expectations, not just personal habits, allows people to respond with strategies that address the real sources of strain.