Stress Management Approaches to Reduce Stress and Improve Mental Well-Being
Written by Diana Tutschek – Psychologist – Stress & Anxiety Management
Stress management therapy provides tools that will help you better manage multi-faceted life stressors that include work-related problems, relationship difficulties and mental health concerns.
What are Potential Consequences of Stress?
Stress is the adverse response of people to extreme pressures or other sorts of excessive demands they face. However, there is a clear difference between pressure or acute stress, which can be encouraging, and chronic stress, which happens when this pressure turns out to be extreme.
Workplace, relationship or any other type of stress relates to a wide variety of adverse outcomes. These include chronic fatigue, depression, backache, anxiety, weakened immune functioning, sleep-related difficulties, issues with digestion, high blood pressure and cardiovascular disease.
Innate Stress Responses
Stress is a part of human life. The autonomic nervous system of our body generates an innate stress response comprising reactions that allow the body to manage stressful situations. This stress response turns on in emergency cases as the “fight or flight response”, which results in the release of cortisol – a stress hormone. Our bodies are well equipped to handle stress and cortisol in small doses.
Chronic Stress and Excessive Cortisol Release
However, the release of cortisol can become continuously triggered during longer periods of stress. This recurrent stimulation of the stress response leads to physical and emotional depreciation of the body. Thus, chronic or recurrent stress affects all bodily systems. It is a reaction that involves emotional, behavioural and physical components.
Emotional symptoms include excessive worrying, anxiety, irritability, moodiness and extreme mood swings. Moreover, it may lead to panic attacks, impulsive behaviour, social isolation and emotional withdrawal. Physical symptoms may comprise gastrointestinal problems, headaches, dermatological issues and high blood pressure. Finally, behavioural symptoms may include increased consumption, compulsive dieting or food intake, sudden loss of interest in activities and changes in social behaviour.
Stress-Induced Physical and Mental Conditions
Stress tends to increase and, characteristically, starts with slightly upsetting feelings before manifesting in physical and mental disorders. Persisting stress symptoms may lead to diagnosable physical illnesses, including allergies, strokes, hypertension, asthma, ulcers and migraines. In addition, mental conditions may comprise depression, anxiety, panic attacks, anger or impulse control issues.
Stress Management: A Multimodal Approach
The multimodal approach follows the assumption that most psychological problems are complicated and multi-faceted. Thus, a comprehensive approach requires a thorough assessment of seven “modalities” or dimensions in which individuals function – Behavioral, Affective, Sensory, Imaginative, Cognitive, Interpersonal and Biological.
BASIC ID is the abbreviation representing the first letters of each dimension. The BASIC ID modalities often interrelate and may function in a reciprocal mode. For instance, an image of being unsuccessful at work could trigger a cognition of “I’m totally useless” which, in turn, could lead to a state such as depression.
People usually do not present with a single issue. Therefore, a stress management course may require various techniques to address various issues. In multimodal stress management, a stress management therapist and client collaboratively test all modalities of the BASIC ID. Multimodal evaluation considers that different individuals depend on or are more affected by certain modalities than others. Once the origin of the problem is identified, solution-focused counselling and cognitive-behavioural coaching are used to work on that specific modality.
A Cognitive-Behavioural Approach to Stress Management
Cognitive-behavioural therapy (CBT) and cognitive-behavioural coaching (CBC) are two distinct but affiliated approaches that can be used in stress management therapy. These approaches share the essential assumption that our thoughts, emotions and behaviours are interrelated. Consequently, by addressing and altering these elements, people can effectively manage and reduce stress.
Cognitive-behavioural coaching focuses on helping people set and achieve personal and professional goals and enhance performance. Moreover, CBC aims to overcome specific challenges, such as self-sabotage, indecisiveness, procrastination and self-doubt.
On the other hand, cognitive-behavioural therapy is a structured therapeutic procedure that aims to treat a wide range of psychological and emotional issues, including chronic stress, depression, anxiety and relationship issues.
Yet, when applied to stress management, both cognitive-behavioural therapy and coaching highlight the significance of understanding and modifying one’s thinking processes and behavioural responses.
Physiological Stress Management Strategies
Essential physiological stress-management strategies include relaxation, physical exercise, healthy nutrition and adequate sleep.
Activity/ Exercise
It may appear counterintuitive that physical exercising, a type of physical stress, can help us manage common stress. However, exercising is a form of stress that can aid us in becoming more resilient. A study by Hackney (2006) demonstrates that although physical exercise initially elicits the stress response, levels of stress hormones, such as cortisol and epinephrine, reduce after physical activity.
Nutrition
Poor nutrition can augment stress and lead to fatigue and deterioration of our capacity to perform tasks. Moreover, over time, it can become a risk factor for developing major health-related issues, including tooth decay and obesity, some types of cancers, depression and hypertension.
Sleep hygiene
Proper sleep helps alleviate stress and manage our emotions adequately.
Relaxation
Relaxation antagonises the adverse effects of stress. There are several ways to achieve relaxation, including meditation, breathing practices, acupuncture, massage, yoga, progressive muscle relaxation and visualisation techniques among others. Breathing practices are considered the fastest and easiest way to relax your body and mind.
More to Consider in Managing Stress
Stress therapy typically involves solution-focused counselling and coaching but may also involve mental health and trauma counselling.
Stress Management Therapy (In-Person and Online) to Prevent Depression and Anxiety: Book a Session
About Diana Tutschek – Psychologist, Counsellor, Stress Management Therapist
Excessive Stress Image by pikisuperstar on Freepik.