Why You Crash After Stress: The Hidden "Let-Down Effect"
Discover why your body feels worse when you finally rest—and what to do about it
Have you ever noticed how you feel invincible during stressful times, only to crash emotionally and physically once the stress passes?
In this newsletter, we’ll explore the so-called let-down effect, a natural response to the sudden drop in stress hormones, particularly cortisol, after a period of intense activity.
Understanding the Let-Down Effect
During prolonged stress and amid a challenge, your body's sympathetic nervous system (fight-or-flight) takes over. In these periods, the body releases stress hormones like cortisol and adrenaline to maintain a heightened state of arousal, alertness, focus, and energy.
Once the stressor is removed and when you finally rest, the shift to the parasympathetic system (rest-and-digest) can trigger an emotional and physical release and other various symptoms. This is referred to as the "let-down effect".
In the “let-down phase”, the sudden drop in cortisol and other stress hormones can leave the body vulnerable. This sudden decline can overwhelm the nervous system, leading to physical fatigue, emotional distress, or even illness as the body processes accumulated stress.
Stress affects immune function and inflammation. When the body is in the sympathetic nervous system mode (fight-or-flight), the immune system is suppressed and it can’t efficiently manage the inflammation in the body. After stress, when the body returns to the parasympathetic system mode (rest-and-digest) inflammation can spike, triggering symptoms like migraines, digestive issues, or flare-ups of chronic conditions.
The let-down effect can also include neurotransmitter imbalance. Stress depletes neurotransmitters like serotonin and dopamine, which are responsible for feelings of well-being and happiness. When their levels drop post-stress, it can result in mood swings, irritability, or sadness.
The let-down effect often manifests as fatigue, mood swings, irritability, and emotional overwhelm and even illness. Physical symptoms can include headaches, muscle tension, or flare-ups of chronic conditions like digestive issues. You might also feel emotionally sensitive or experience a dip in motivation and energy.
How to manage the Let-Down Effect?
Here are some actionable tips on how to manage and ease the let-down effect.
Destress Regularly
To avoid the let-down effect, it’s essential to destress regularly rather than letting stress accumulate. Engage in daily relaxation practices like mindfulness, deep breathing, or yoga, which can help regulate your nervous system and prevent the sudden crash in cortisol.
You can learn more about destress in the article below:
Mindful Transitions and Gradual Rest
Instead of stopping abruptly, ease into rest with light activities like walking or breathing exercises. Instead of complete relaxation, try engaging in light mental stimulation to ease the body from high alert into a state of rest.
Physical Care
Engage in light physical activity during stressful times to activate parasympathetic rest-and-digest mode. During the let-down phase, practice gentle physical activities like yoga or stretching to relieve tension and ease inflammation.
Emotional Awareness
Acknowledge suppressed emotions as they start to arise. Journaling or talking to someone can help release pent-up feelings in a controlled manner.
You can learn more about emotional release and detox in the newsletter below:
Understanding these mechanisms will help you conquer burnout and manage the after-effects of intense stress.
By balancing your nervous system and recognizing the natural rhythm of stress recovery, you can avoid emotional and physical crashes, paving the way for sustainable well-being.
Stay tuned for more tips in next week’s Conquering Burnout newsletter!
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If I do a big presentation I am shot for the rest of the day. Can’t concentrate on anything afterwards.