Stress Management
WHAT IS STRESS?
Stress is the process by which we perceive and respond to conditions that we see as threatening or challenging. Our perception of a stressful condition leads to a series of emotional, behavioral, cognitive, and physiological changes.
Challenges can range from simple fluctuations in our day-to-day life, such as a change in plans or being bored, to looming deadlines or extreme emotional distress. Stress can manifest as real, life-threatening challenges or as hidden stressors, like the act of worrying or low self-esteem. The most common modern-day stressors involve work, money, and relationships with partners, children or other family members.
Our thoughts about our experiences play a significant role in determining whether something is experienced as stressful and the degree of stress that we experience. For example, if we are running late for an appointment, we might ruminate about how it’s unfair and unacceptable to the person waiting for us, which can increase our stress. Alternatively, we can accept that all humans are flawed and fallible and despite our best efforts, we will occasionally not be as punctual as we had intended, and in most cases, this does not result in a catastrophic outcome.
ACUTE VS. CHRONIC STRESS
Stress is not actually bad. We all need stress to help us live, grow, adapt, and survive. Stress connects us directly with the most challenging and important aspects of our lives. It can make us more alert and help us perform better in certain situations. For example, it can motivate us to study for an exam, prepare for a job interview or train for a marathon.
However, stress tends to be beneficial if it is short-lived. Excessive or prolonged stress can make us vulnerable to experiencing physical illnesses such as heart disease and/or mental health problems such as anxiety and depression. Examples of short-lived or acute stressors include getting into an argument with a friend, being surprised with a pop quiz, or getting stuck in a traffic jam. Examples of chronic stressors include caring for a loved one with terminal cancer, experiencing discrimination, or having a high-stress job with low control.
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WHAT IS THE STRESS RESPONSE?
The stress response refers to our reaction to the stressors we experience. This ‘fight or flight’ response includes the physiological and psychological changes that occur in response to stress. We evolved to have the fight or flight response for our survival. When we face a threat or danger, we are catapulted to move because of the release of stress hormones into the bloodstream, which causes our senses to become hyperalert and aroused, our pupils to dilate, and our muscles to tense up in preparation to flight or flee.
These and other physiological symptoms associated with the fight or flight system would be very beneficial if we were to be chased by a saber-tooth tiger. However, our brains cannot distinguish between running for our lives and running late for work, because both can be appraised as threats to our livelihood. Cognitive Behavioural Therapy (CBT) treatment helps clients learn how to work with our automatic fight or flight system so that we can cope more effectively with stress.
WHAT IS STRESS MANAGEMENT?
A moderate amount of stress can help us perform better in challenging situations, but too much or prolonged stress can lead to physiological and psychological problems. Cognitive and behavioral strategies are effective ways to learn to respond to problems in life. Mechanisms used to cope with stress might include overriding automatic unhelpful beliefs or using mindful acceptance of the stressor that is being experienced.
CBT involves a thorough assessment of the thoughts, actions, and circumstances that influence the amount of stress that you experience. Based on the assessment, your therapist will develop a strategic plan to better manage your stress. Such a plan will involve approaches to modify stress-producing thoughts, change behaviours that might be maintaining stress, and improve coping capabilities. Plans for stress management work best when they are tailored to a client’s specific needs, issues, and resources. During CBT treatment, the therapist and client consistently evaluate the effectiveness of these interventions and make adjustments as necessary.
WHAT ARE SYMPTOMS OF STRESS?
- Worrying or feelings of anxiety
- Irritability or moodiness
- Difficulty Sleeping
- Back and neck pain
- Frequent headaches
- Chest pain
- Upset stomach
- Increased blood pressure
- Changes in appetite
- Fatigue or exhaustion
- Muscle tension or jaw clenching
WHEN SHOULD I SEEK HELP?
When people are suffering from stress which is frequent or severe, it can seriously impact their quality of life. Chronic activation of the stress response can result in physiological changes that increase the likelihood a person will experience mental and/or physical health issues. If stressors in your life are leading to ongoing distress, we recommend you reach out to the Firestone CBT Clinic to discuss ways that a psychologist can help you.