Get the Stress Out of Your Body

9 Science-Backed Ways to Complete the Stress Cycle

Most of us think stress ends when the stressful situation ends — the exam is over, the difficult email is sent, the kid finally stops melting down. But your body doesn’t work that way. Stress isn’t just emotional; it’s physical. And unless you release that biological tension, it piles up until you’re exhausted, irritable, or totally burnt out.

The good news?

Your body is brilliantly designed to move stress all the way through the cycle — and it only takes about 20 minutes a day to keep yourself out of burnout.

Here are nine science-backed ways to help you (and your teens!) complete the stress cycle and feel human again.

1. Physical Activity (The Most Effective Method)

Anything that raises your heart rate helps clear stress hormones from your body.

Run, swim, dance in your kitchen, do a Zumba video — anything that gets your blood moving.

2. Have a Big Ol’ Cry

Crying is a full-body stress release. Your body knows it’s “done” when you experience a shudder, big sigh, or deep exhale.

If you don’t feel relief? Your body probably wasn’t done yet.

3. Belly Laughter

Laughing with someone else co-regulates your nervous system.

Think deep, impolite, stomach-hurting giggles.

4. Positive Social Interaction

Tiny human moments help complete the stress cycle: say hello at school drop-off, thank a cashier, wave to a neighbour. Even small interactions remind your brain that the world isn’t all threat.

5. Primal Scream

Your body sometimes needs a full-volume release. Scream into a pillow, in your car, or in nature until your body softens.

6. Deep Breathing

Slow breathing helps your nervous system shift out of fight-or-flight. Try box breathing: inhale 4, hold 4, exhale 4, hold 4.

7. Physical Affection

Connection calms your body: a 20-second hug, a 6-second kiss, cuddling with a pet, or connecting spiritually.

8. Creative Expression

Drawing, journaling, singing, painting, dancing — creativity gives your emotions somewhere to go.

9. Clench All Muscles & Release

Lie down, clench every muscle for 10 seconds, then release slowly. Repeat a few times.

Conclusion (TL;DR)

Stress isn’t just in your mind — it lives in your body. And unless you intentionally complete the stress cycle, that leftover tension builds up and can lead to burnout, overwhelm, and emotional shutdown.

The good news? It only takes about 20 minutes a day to help your body reset. Choose one or two of the science-backed methods above and let your body finish what it started. Small, consistent practices make a huge difference. Your nervous system will thank you.