Lazarus Stress: Why It Happens & How To Finally Manage It

Feeling overwhelmed and drained even after thinking you’ve overcome a stressful period? You might be experiencing lazarus stress. Burnout, a significant issue in today’s demanding work environment, often masks the presence of lazarus stress. This phenomenon is closely related to the concepts explored by organizations like the American Psychological Association, which provides valuable resources on stress management. Mindfulness practices, for example, can be powerful tools in recognizing and addressing lazarus stress, offering insights into the subconscious effects it has on us. And just like what Hans Selye explains, knowing how stress affects us is crucial to managing lazarus stress.

Lazarus Stress: A Guide to Understanding and Managing Re-Emerging Stress

Lazarus Stress, while not a clinically defined term, aptly describes the unsettling phenomenon of stress that seems to have faded, only to resurface later with renewed intensity. This guide aims to help you understand why this happens and, more importantly, how to manage it effectively. Our focus throughout will be on providing practical strategies to alleviate the underlying causes and build resilience against future episodes of "lazarus stress".

Understanding the Nature of Lazarus Stress

Lazarus Stress isn’t about the original stressful event itself necessarily being unresolved. Rather, it’s about the incomplete processing of the emotional and physiological impact of that event. It’s like a wound that appears to have healed on the surface but is still festering beneath.

What Triggers the Resurrection?

The reappearance of stress can be triggered by several factors:

• Reminders of the Original Stressor: This is the most common trigger. These reminders can be direct (e.g., revisiting the location where the stressful event occurred) or indirect (e.g., encountering a person who reminds you of the situation).
• Accumulation of New Stressors: When new challenges arise, our capacity to cope with additional stress decreases. The old, unprocessed stress then acts as a “reservoir” that overflows easily.
• Lifestyle Factors: Poor sleep, inadequate nutrition, lack of exercise, and social isolation can all lower our resilience and make us more vulnerable to the return of stress.
• Changes in Perspective: Sometimes, with time and distance, we gain a new understanding of the original stressor. This new perspective, while potentially helpful in the long run, can initially trigger renewed feelings of stress, anxiety, or regret.
• Anniversary Reactions: Significant dates (e.g., the anniversary of a loss or a traumatic event) can subconsciously reactivate stored stress responses.

Recognizing the Symptoms

Lazarus Stress can manifest in a variety of ways, both physically and emotionally. It’s crucial to identify these symptoms to address the issue effectively.

Here’s a table outlining some common signs:

Symptom Category	Common Manifestations
Emotional	Anxiety, irritability, sadness, hopelessness, feeling overwhelmed, difficulty concentrating
Physical	Fatigue, headaches, muscle tension, digestive problems, changes in sleep patterns
Behavioral	Social withdrawal, procrastination, increased substance use, changes in eating habits
Cognitive	Negative self-talk, difficulty making decisions, memory problems

Effective Strategies for Managing Lazarus Stress

Dealing with resurfacing stress requires a multi-faceted approach that addresses both the immediate symptoms and the underlying causes.

Immediate Symptom Relief

These techniques provide quick relief from the acute symptoms of stress:

1. Deep Breathing Exercises: Practice slow, deep breathing to calm the nervous system. A simple technique is the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
2. Mindfulness and Meditation: Even a few minutes of mindfulness meditation can help you become more aware of your thoughts and feelings without judgment.
3. Progressive Muscle Relaxation: Systematically tense and release different muscle groups to reduce physical tension.
4. Engage in Enjoyable Activities: Do something you find relaxing and enjoyable, such as listening to music, reading a book, or spending time in nature.

Addressing the Underlying Causes

This section focuses on long-term strategies to build resilience and prevent future episodes of Lazarus Stress.

Processing Unresolved Emotions

• Journaling: Write down your thoughts and feelings about the original stressful event. This can help you gain clarity and process unresolved emotions. Use prompts like: "What specifically bothered me about that situation?" or "What did I learn from that experience?"
• Therapy: A therapist can provide a safe and supportive space to explore your emotions and develop coping mechanisms. Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) are often effective for processing traumatic experiences.
• Creative Expression: Express your emotions through art, music, dance, or writing. This can be a powerful way to release pent-up feelings.

Building Resilience

• Healthy Lifestyle: Prioritize sleep, nutrition, and exercise. A healthy body is better equipped to handle stress. Aim for 7-9 hours of sleep per night, eat a balanced diet, and engage in regular physical activity.
• Stress Management Techniques: Practice stress management techniques regularly, such as yoga, tai chi, or meditation. These practices can help you develop a greater sense of calm and control.
• Social Support: Maintain strong social connections. Spend time with loved ones, join a support group, or volunteer in your community. Social support can provide a buffer against stress.
• Setting Boundaries: Learn to say "no" to requests that will overextend you. Protecting your time and energy is crucial for managing stress.
• Time Management: Develop effective time management skills to reduce feelings of being overwhelmed. Break down large tasks into smaller, more manageable steps.

Cognitive Reframing

• Challenge Negative Thoughts: Identify and challenge negative thought patterns. Ask yourself: "Is this thought based on fact or opinion?" and "Is this thought helpful or harmful?"
• Focus on the Positive: Practice gratitude and focus on the positive aspects of your life. Keep a gratitude journal or take time each day to appreciate the good things in your life.
• Learn from the Experience: Look for the lessons you can learn from the original stressful event. How did it make you stronger or more resilient? How can you use this experience to help others?

By understanding the triggers, recognizing the symptoms, and implementing effective management strategies, you can take control of Lazarus Stress and build a more resilient and fulfilling life.

So, what do you think? Have you ever felt the sting of lazarus stress creeping back into your life? Hopefully, this helps you recognize it next time and gives you some tools to fight back! Take care of yourselves!