Stress Management Therapy: Deep Breathing And Mental Health Tools For Managing Stress
Stress is a common experience that affects people from all walks of life. Although it’s usually associated with negative situations and emotions, stress can be positive when well-managed and in smaller doses. This type of stress is called hermetic stress, and it can be helpful for motivation, performance enhancement, and, in some cases, memory and resilience.
Chronic stress, however, can be uncomfortable and have a significant impact on how we function mentally, emotionally, and physically. This article explores chronic stress and how stress management therapy can reduce it to improve well-being. You’ll also discover practical strategies to use in daily life to help you cope with stress.
Understanding chronic stress and anxiety
Common causes of chronic stress
The causes of stress vary from person to person. While one person might find that their work environment elevates their stress levels, another may become stressed when faced with relationship challenges. Common causes of chronic stress include significant life changes, traumatic events, financial issues, work environments, relationships, parenting, and daily life challenges. When such events go unmitigated, happen with frequency, and/or persist over an extended time, they can lead to overwhelm and conditions like anxiety and depression.
The role of stress management therapy
Stress management therapy generally refers to a range of therapeutic methods designed to help individuals prevent, reduce, and cope with stress. Part of stress management therapy involves psychoeducation, in which people learn about their personal relationships to stress, its roots, and how stress affects their thoughts, emotions, and behaviors. Therapists typically tailor the individual’s treatment program according to their needs and personal goals, sometimes combining multiple techniques.
Cognitive-behavioral therapy (CBT)
Cognitive-behavioral therapy (CBT) is one of the most widely used, clinically proven methods of stress management therapy. It works by identifying negative thought patterns that contribute to stress and anxiety. Once the individual understands their relationship with stress, they’ll generally work with their therapist to address and challenge any beliefs or cognitive distortions that hinder their ability to manage stress healthily. From there, the individual can learn cognitive restructuring strategies to reframe their perceptions of stress and change their behavior to more effectively manage stress in daily life.
Mindfulness-based stress reduction (MBSR)
Like CBT, mindfulness-based stress reduction methods are evidence-based and aim to help people cultivate a greater awareness of their thoughts, emotions, and physical responses to stress. Once the individual becomes better acquainted with their relationship to stress, they can cope more effectively as it arises. MSBR strategies can be self-led, guided by a trained therapist, practiced in group sessions, or combined, depending on the individual's needs.
Biofeedback and hypnotherapy
Both biofeedback and hypnotherapy can be effective stress management techniques for many people, although they involve differing approaches. Biofeedback usually focuses on monitoring and providing feedback on an individual's physical responses to stress, such as their heart rate, breathing rate, and muscle activity. Once the individual understands how their body responds to stress, they can learn to modify these responses consciously.
Hypnotherapy, on the other hand, uses either therapist-guided or self-guided activities to achieve a state of focused attention and relaxation, allowing an individual to access their subconscious mind and make positive changes to their thoughts, feelings, and behaviors.
Deep breathing and other therapeutic techniques for managing stress
Stress management methods, such as guided meditation and yoga, are typically considered a "practice" and may require setting aside a few minutes each day. Others can be used to handle stress as it arises in the moment. Here are some examples of practical, self-guided techniques for coping with stress:
Meditation for mental health
Meditation can be practiced sitting, lying down, or while taking slow, deliberate steps (this is often called walking meditation). Meditation usually involves focusing on the breath and paying attention to your mind's activity in the present moment. Some people prefer simple mindfulness meditation, while others respond well to guided meditation. Other examples include transcendental meditation, in which the individual repeats a sound or mantra to quiet the mind, and vipassana meditation, in which the individual actively observes their thoughts and feelings without reacting to them.
Yoga, tai chi, or qigong for managing stress
Each of these techniques involves gentle, mindful movements combined with breathwork to enhance the mind-body connection and promote relaxation. Yoga integrates physical, mental, and spiritual components to improve physical and psychological health. Tai chi is a form of exercise designed to condition the body while calming the mind. Qigong is similar to tai chi, focusing on movement and breathwork to promote relaxation and improve physical health. Like other forms of physical exercise, you should consult your healthcare provider before beginning a yoga, tai chi, or qigong practice.
Deep breathing exercises
Research suggests that deep breathing exercises promote relaxation and reduce tension by regulating the body’s physiological response to stress. Like other forms of stress management, they can be self- or therapist-guided. Examples of deep breathing techniques include diaphragmatic breathing (also called belly breathing), box breathing, and 4-7-8 breathing. While deep breathing exercises are generally considered safe and effective, consult your healthcare provider before practicing, particularly if you have underlying health conditions.
Body scans and grounding techniques
Body scans and grounding techniques focus on bodily sensations to shift a person’s awareness to the present moment. They are simple exercises in which you get comfortable in a quiet space (either sitting, standing, or lying down), focus on the breath, and slowly move your attention down the body from head to toe. Note any sensations in the body, such as temperature, pressure, or tension. Don't judge or try to change the sensations; simply use them to stay anchored in the present moment.
For extra stress relief, you can incorporate progressive muscle relaxation, in which you mindfully relax the body as you scan. Like breathwork, you can do a quick body scan or grounding exercise to calm yourself during a stressful moment, or you may choose to incorporate them into a daily mindfulness practice.
Lifestyle practices for better mental health
Your therapist may recommend the above stress management techniques along with lifestyle changes, including regular exercise, nutrition, and quality sleep, as part of a comprehensive stress management program. Therapists sometimes assign "homework" to complement these lifestyle changes as well. For example, they may ask you to keep a regular journal reflecting on your thoughts, feelings, and experiences. They might also recommend spending time in nature, hiking, or gardening, or engaging with creative outlets, such as painting, writing, or sculpting, as a form of complementary therapy.
Other healthy lifestyle practices to reduce stress and improve well-being include the following:
Exercise and physical activity
Ample research indicates that exercise can be effective in supporting a healthy stress response and reducing stress levels. Exercise can regulate adrenaline and cortisol levels (hormones released in response to stress) and release endorphins (neurotransmitters associated with stress reduction and mood enhancement). It can also improve sleep, promote muscle relaxation, and enhance blood flow. A wide range of physical activities can be used for stress relief, including walking, jogging, dancing, swimming, resistance training, and playing a sport.
Eating habits and nutrition
Like exercise, nutritious eating habits can support a healthy stress response. Eating nutrient-rich foods may reduce stress by regulating hormone levels, supporting healthy brain and gut function, and stabilizing blood sugar levels. It can also reduce inflammation and boost the immune system, which can be essential to help the body cope with stress.
Sleep
Sleep and stress often share a cyclical relationship; that is, poor sleep can exacerbate stress, and stress can lead to sleep disruptions. To fight stress, your therapist might recommend a regular sleep hygiene regimen, including going to bed and waking at the same time every day, reducing nighttime activities that can promote sleeplessness, and practicing relaxation techniques to help you fall asleep and stay asleep. In some cases, people find that keeping a sleep journal can help them better understand what causes their sleep problems and how to develop lifestyle habits that promote better sleep.
Social support and connection
Studies suggest that strong social connections can improve mental health outcomes and buffer against the harmful effects of stress. Social support can come in various forms, including emotional support, practical support, and companionship. People who feel loved, valued, and cared for by others may be less overwhelmed and better able to cope with stress as it arises.
When to consider therapy for stress management
When stress becomes overwhelming and interferes with daily life, or when self-care measures aren't effective, you may consider contacting a mental health professional for guidance. You might also watch for symptoms like lack of interest in activities you once enjoyed, difficulty with emotional regulation, and memory problems or difficulty concentrating. The right therapist can help you cope with chronic stress and stress associated with significant life changes. They can also treat mental health disorders like depression and generalized anxiety disorder, which can sometimes develop in response to chronic stress.
Where to find stress management therapy
If you think it's time to seek mental health services, you have many options. Some find psychologists or other mental health professionals through their general practitioner or insurance provider. In many cases, people struggling with stress, anxiety, and other mental health conditions benefit from internet-delivered therapy through platforms like BetterHelp. Not only can online therapy offer a more convenient, accessible alternative to in-person treatment, but it can also give users the option to choose a therapist based on their preferences.
Studies suggest that internet-delivered CBT (iCBT) and other online stress management interventions can be highly effective in reducing stress, anxiety, and depression symptoms. For example, a 2022 meta-analysis found that online cognitive-behavioral therapy reduced participants’ self-rated stress, anxiety, and depression symptoms. It also found that stress reductions remained stable over time.
Takeaway
What is the most effective therapy for stress management?
Cognitive behavioral therapy is frequently used for stress management and a variety of mental health conditions, including anxiety disorders and depression. This type of therapy enables people to make beneficial behavioral changes by first changing their thought patterns. For example, a fight with a family member, divorce, or job loss can lead to stress. By changing the way you think about these situations, however, you can alleviate stress and embrace acceptance instead.
What are five stress management techniques?
Five stress management techniques include breathing exercises, physical activity, quality sleep, mindfulness techniques, and time outdoors. Nutrient-rich eating habits can also be helpful for stress management and overall well-being.
What kind of therapist is best for stress?
A licensed therapist who offers cognitive behavioral therapy (CBT) can help clients learn to cope with stress more effectively. CBT focuses on identifying unhelpful thought patterns and adjusting them to be more constructive. By changing your thoughts, you can then change your emotions and behaviors as well. This can help you respond to stressful events in more effective ways and avoid unhealthy behaviors like substance misuse.
What are the four As of stress management?
The four As of stress management are Avoid, Alter, Accept, and Adapt. Avoid involves avoiding stressors, while Alter involves stating your boundaries and asking people to alter the way they’re treating you. Accept requires letting go of the need to control a situation that is uncontrollable. It can also involve talking to a friend or family member about the situation. Finally, Adapt means changing your expectations and standards around stressful situations.
What is the best vitamin for stress and anxiety?
Eating nutritious foods regularly can help you feel energized and manage stress more effectively. If you’re interested in trying supplements for stress and anxiety relief, talk to your doctor about your options. However, you may find it more helpful to identify the root of your stress and anxiety and address it with the help of a mental health professional.
What are five warning signs of stress?
A few warning signs of stress include tension headaches, irritability, self-doubt, increased focus on negative experiences, and fatigue. If you feel overwhelmed with long-term stress, it can be important to respond to it in a healthy way that promotes psychological well-being. This may involve lifestyle changes, time management skills, or some form of stress therapy, such as cognitive behavioral therapy or psychodynamic therapy.
What are two emotional warning signs of stress?
Two emotional warning signs of stress include difficulty concentrating and mood swings. These personal challenges can indicate that it’s time to find a healthy way to respond to stress and induce the relaxation response.
How can you get rid of mental stress?
While stress tends to be unavoidable, you can find ways to respond to it that boost mood and help you move forward. Exercise is one way to reduce stress both immediately and in the long term. According to a 2022 randomized controlled trial, exercise can also reduce anxiety symptoms. In addition, children with high stress levels can speak to school counselors, and adults struggling with stress can try in-person or online therapy.
Why can't I handle stress?
If it seems like you can’t handle stress, you may not have the appropriate tools to respond to it. Learning about various stress management techniques, such as deep breathing, mindfulness, yoga, and more, can be helpful. Talking to a licensed therapist can help you develop strategies that work for you.
How can you reset your body from chronic stress?
Resetting your body from chronic stress often involves developing several healthy habits. Staying hydrated, getting plenty of quality sleep each night, eating nutrient-rich foods, and exercising regularly can make a significant difference in your stress levels. Spending time outdoors, enjoying quality time with loved ones, and engaging in hobbies can also be helpful.
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