Stress is an inevitable part of modern life, affecting individuals across all walks of life. When traditional coping mechanisms fail, it’s crucial to explore new strategies to manage stress effectively. Psychotherapists offer a range of techniques to help individuals navigate stress, seek help, and minimize its impact on daily life.
Understanding Stress: Recognize the Signs
According to Hannah Stebbings, an integrative therapist at Priory Hospital Barnt Green in Birmingham, stress triggers physiological changes in the body as part of the fight or flight response. “We experience increased heart rates, and stress hormones like cortisol and adrenaline flood our bodies,” she explains. These changes can lead to physical symptoms such as headaches and digestive issues, as well as emotional symptoms like irritability, anxiety, and low motivation.
Lauren Baird, a psychotherapist from Glasgow, emphasizes that everyone experiences stress, whether it’s triggered by work, finances, or personal relationships. “Even if you eliminate the stressor, stress hormones remain in your body and need to be discharged,” she notes. Baird suggests physical activity, such as a brisk 20-minute walk, to alleviate stress. “Dealing with the stressor is different from dealing with the physiological response in your body,” she adds.
Seeking Help and Building Connections
Know When to Get Professional Help
If stress becomes overwhelming, seeking professional help is crucial. Stebbings advises accessing NHS talking therapies for anxiety and depression through a GP. The Hub of Hope online directory, created by the charity Chasing the Stigma, is a valuable resource for finding mental health services. In a mental health crisis, individuals should call emergency services immediately.
Lean on Social Connections
When therapy isn’t accessible, talking to a trusted friend or relative can be beneficial. Niro Feliciano, a psychotherapist in Wilton, Connecticut, highlights the importance of social connections in reducing stress. “We are more isolated than ever, and social connections are vital for thriving,” she says.
Practical Techniques for Stress Management
Focus on Breathwork
Breathwork is a powerful tool for managing stress in the moment. Feliciano emphasizes the importance of longer exhalation for emotional regulation, which stimulates the vagus nerve and calms the nervous system. Stebbings recommends the 4/7/8 breathing technique: “Inhale for four seconds, hold for seven, and exhale for eight.”
Challenge Negative Thoughts
Stebbings uses cognitive restructuring to help clients challenge unhelpful thoughts. “Ask yourself, ‘What is the evidence for and against this thought?’ and reframe it in a balanced way,” she advises. A technique called “I’m having a thought that…” can create distance between oneself and stressful thoughts.
Incorporate Physical and Creative Activities
Physical movement, such as shaking the body, can release pent-up stress. “Moving releases endorphins and promotes healthy emotions,” says Stebbings. Creative activities like art, music, and writing are also effective stress relievers. Baird emphasizes that these activities should be enjoyed for the process, not for achieving a specific outcome.
Cold Water Therapy
Cold water exposure can shift the body into a calming mode by activating the parasympathetic nervous system. Stebbings suggests holding an ice cube, splashing the face with water, or taking a cold shower to break the stress cycle and increase emotional stability over time.
Lifestyle Adjustments for Long-term Stress Reduction
Mindful Diet Choices
Diet plays a significant role in stress management. Feliciano recommends reducing processed foods and sugar while incorporating a variety of fruits, vegetables, and whole grains. “Balanced meals stabilize blood sugars and mood,” adds Stebbings, noting that the gut holds about 95% of the body’s serotonin.
Prioritize Sleep Hygiene
Quality sleep is essential for stress reduction. “Sleep is like your body’s reset button,” says Stebbings. A consistent sleep routine, with seven to nine hours of sleep nightly, can help regulate stress hormones.
Set Digital Boundaries
Excessive screen time can contribute to burnout. Feliciano suggests setting digital boundaries, such as using grayscale mode on phones to reduce dopamine hits. Baird recommends limiting phone use before bed to improve sleep quality.
Embrace Mindfulness and Laughter
Practicing mindfulness by staying present in the moment can alleviate stress. Feliciano advises making time for enjoyable activities to boost motivation. Laughter, whether through comedy or spending time with friends, can complete the stress cycle and strengthen social connections.
Conclusion: Taking Control of Stress
Managing stress effectively involves a combination of professional help, social connections, practical techniques, and lifestyle adjustments. By recognizing stress signs, seeking support, and implementing these strategies, individuals can take control of their stress and improve their overall well-being.
For those in need of immediate support, resources such as Samaritans in the UK and Ireland, the National Suicide Prevention Lifeline in the US, and Lifeline in Australia are available to provide assistance.
