Stress Therapy
When you are facing stress that is severe, long-lasting, and/or chronic, stress counseling may be the answer to your concerns. Continuous stress with no relief can negatively impact both your emotional and physical health.
Stress is a normal, inevitable part of life- it will come and go throughout various life transitions. Whether you are a teen struggling with relationship issues or an adult trying to manage your work stress, challenging situations can trigger a stress response. However, you should not live your life constantly feeling on edge. If you are curious as to how you can manage your stress, we are here to help!
What is a stress response?
Stress is your body’s organic response to an experience or situation that you deem to be demanding, dangerous, and/or threatening. In order to prepare to face this stressful experience, your body releases hormones and neurotransmitters. This release causes the typical symptoms that we associate with a lot of stress, such as a fast heart rate and increased blood pressure.
Some typical causes of stress include the following:
Moving locations
Starting a new job
Starting a new school
Health problems for yourself or a loved one
Relationship problems
Perfectionism
Unexpected events (e.g., losing a loved one)
For some people, short-term stress can be beneficial to them as it helps them focus on their goals or get out of a scary, dangerous situation. But, it is unhealthy to stay in a state of chronic stress as it can lead to physical, emotional, and mental issues.
Some physical signs and symptoms of chronic stress include:
Muscle tension and pain
Skin problems
Chest pain
Headaches
Sleep problems
Appetite changes
Fatigue
Digestive issues
Frequent colds and infections
Some psychological signs and symptoms of chronic stress include:
Low self-esteem
Mood swings
Anxiety (Take our Anxiety Quiz to see if you have anxiety)
Depression (Take our Depression Quiz to see if you have depression)
Irritability
Restlessness
Cognitive issues
Some behavioral signs and symptoms of chronic stress include:
Lessened productivity
Procrastination
Withdrawal
Habit changes
Some emotional signs and symptoms of chronic stress include:
Crying often
Feeling overwhelmed
Lowered motivation
When you fail to address your chronic stress, you may experience some long-term health issues. Chronic stress can turn into cardiovascular disease, mental health disorders, autoimmune diseases, and gastrointestinal issues if left unmanaged.
When trying to get a hold of your chronic stress, it may take a multifaceted approach where you work with a stress therapist in addition to making important lifestyle changes.
What are the three C’s of stress management?
Controlling your stress is important to maintain your health and overall welfare. Ongoing stress is a risk factor for mental illness as it increases your chances of anxiety, depression, and burnout. Managing stress can prevent you from getting these conditions.
Reducing stress can also improve your mood, concentration, and general cognitive function.
In stress management therapy, you will learn many coping skills and techniques so you can feel like your best self again. One of the things you may learn in counseling is the three Cs of stress management, the stress management techniques coined and created by psychologist Suzanne Kobasa.
The three C’s of stress management are as follows:
Control
Commitment
Challenge
The first aspect of stress management under this tactic is control. This is the belief that you are in control of your own life. You have the ability to influence the events and consequences of your life.
To put this principle into practice, you should focus on what is in your control. If you cannot change a scenario, accept it. Clearly, this is easier said than done so your stress management therapist will help you with this process. In stress treatment, you will learn problem-solving strategies, make proactive decisions, and learn how to manage your reaction when a stressor happens. Knowing that you have control over your reaction can reduce any feelings of helplessness that you may be struggling with.
The second tactic, commitment, refers to your ability to fulfill your life purpose. Is your purpose to be a leader in your community? A stay-at-home parent? A partner at your law firm?
To find your purpose, you can invest in the things that matter to you- a romantic relationship, family connections, hobbies, personal growth, and so on. When you commit to your interests and goals, the world around you will begin to change. You will find a sense of purpose which becomes a source of resilience against stress.
Challenge, the final component of the three Cs of stress management, is to alter the way you view stress. Instead of seeing stress as a source of discomfort, view it as a chance for growth. Change and difficult situations give you the chance to improve your life for the better. Stress has the potential to be a motivating source for personal development.
When you integrate the three Cs of stress control in your life, you enhance your resilience and improve your ability to handle stress successfully. A positive mindset will do wonders in helping you deal with life’s challenges with a higher level of self-confidence and self-assurance.
What can a mental health counselor do for stress and anxiety?
Everyone’s journey with stress is different. Some people manage stress rather effectively, employing certain coping skills, such as meditation, journaling, and more. Other people need more help managing their stress levels, or they simply have too high of a stress level to manage on their own.
Luckily, a stress counselor at Anchor Therapy can teach you about different strategies and interventions to manage your stress and anxiety. We offer in-person counseling sessions at our downtown Hoboken, New Jersey office. We also offer virtual therapy sessions to all residents of New Jersey, New York, and Florida.
First things first, you will identify your stressors in mental stress counseling. Sometimes, you may not even know what is the driving cause of your stress. For example, work may be your main trigger, but coming home to a home full of young children who need your help and support constantly may leave you questioning what is bringing you the most stress.
When you know specific sources of stress and anxiety, you can create a plan to tackle your stress. Through assessment and discussions, your stress management counselor can evaluate how severe your symptoms are and the impact that your symptoms are having on your daily life.
One of the main reasons why people attend therapy for stress management is to learn about coping strategies. A stress specialist will teach you practical skills regarding areas like time management, problem-solving, and relaxation tactics.
Here are some effective coping mechanisms to manage your stress:
Physical activity:
Regular physical movement, from yoga to running, can actually lessen your stress hormones and release chemicals, like endorphins, which enhance your mood
Healthy lifestyle changes:
A balanced diet, adequate sleep, and limiting drug and alcohol use are all important components of building a healthy lifestyle
Mindfulness and meditation:
Mindfulness and meditation practices give you a chance to stay present in your life while promoting relaxation
Relaxation techniques:
There are many relaxation techniques that you can try to discover what brings you stress relief, including deep breathing exercises, visualization activities, progressive muscle relaxation, and more
Hobbies and leisure activities:
Making time for the things that bring you joy is important
Cognitive techniques:
A mental health professional will assist you in shifting your cognitive frame so you can practice positive thinking and adopt a growth mindset
Social support:
Connecting with other people and discussing your feelings can be a source of emotional support for you and help you feel less alone
Time management:
Setting boundaries so you can deny extra responsibilities and prioritizing tasks makes your responsibilities more manageable
In addition to learning new coping skills, you will build upon the skills you already have in stress management therapy. For example, perhaps you need help drawing lines in the sand with other people so you can create and enforce firm boundaries with loved ones. Learning how to communicate in an effective manner will help you reduce the stress and anxiety you experience in interpersonal relationships. Constructing a structured approach to troubleshooting your issues will help you feel more in control of your life.
A stress therapist will offer you the emotional support that you need and deserve. Our stress management counselors give you a safe, non-judgmental space so you can express your emotions and share your experiences. A licensed therapist is an active listener who offers empathetic understanding so you are heard and understood.
A stress coach will also offer long-term interventions so you can increase your resilience and cope with future stressors. Setting realistic and achievable goals is all a part of the therapy process at Anchor Therapy so you can feel like your best self again.
What are the different types of counseling for stress?
While working with a licensed stress therapist, you will explore different therapy techniques and modalities. At Anchor Therapy, our stress management mental health counselors use and combine multiple types of therapy to best suit your needs.
While there are different therapeutic modalities available to you, the ultimate goal of stress management therapy is to promote relaxation and enhance your problem-solving skills so you can cope with challenging times in real-time.
Here are some types of counseling that will be used at Anchor Therapy:
Cognitive Behavioral Therapy (CBT)
CBT for stress is a common type of therapy used for stress management. In this form of therapy, you will pinpoint negative thought patterns that influence emotions and behaviors. By identifying them, you will feel empowered to reshape your negative thoughts into more positive, realistic ones.
CBT counseling can help you manage your stress by:
Pinpointing specific stressors
Identifying and challenging negative thoughts
Developing realistic thoughts
Implementing hands-on behavioral strategies
Facing stressful situations
Practicing relaxation strategies
Mindfulness-Based Cognitive Therapy (MBCT)
MBCT for stress management combines all of the goodness of CBT with mindfulness so you can enhance your emotional welfare. In this form of counseling, you will learn to disengage from your automatic thoughts pertaining to stress. MBCT increases your present moment awareness and creates positive coping skills.
Psychodynamic Therapy
Psychodynamic counseling for stress is similar to CBT in that it encourages you to identify your thought patterns that trigger certain behavioral responses. However, unlike CBT, psychodynamic therapy can be used for long-term treatment.
If you have long-standing problems that you are facing or are dealing with co-existing mental health issues, psychodynamic therapy may be the answer for you.
A psychodynamic therapist will uncover the link between past experiences and your current well-being. This process may look like exploring childhood trauma or major life transitions that have impacted your ability to cope with challenges. The self-awareness you gain through psychodynamic therapy for stress management will help you discover what areas you need to change in your life.
Exposure and Response Prevention (ERP) Therapy
ERP therapy for stress is another form of mental health counseling. You will identify specific situations that trigger your stress response, and you will gradually expose yourself to those stressors under the professional guidance of an exposure therapist for stress. By exposing yourself to your stressors time and time again, you will become desensitized to them, thus making them lose power over you.
If your stress and anxiety is causing you to avoid specific situations, objects, people, and/or places, exposure therapy may be a great fit for you. Practicing avoidance to avoid stress may seem like a fruitful solution in the present moment but it will not serve you long-term. In fact, it may lead you to feeling more uneasy, worsening your stress and anxiety.
Stress is a natural response to different occurrences in life. It is not possible to avoid stress forever, but you can reduce the effect that stress has on your life by working with a licensed mental health counselor for stress management, making lifestyle changes, and practicing positive thinking. Stress management counseling is a great option for clients of all ages so you can navigate your stress effectively.
How Can I Start stress therapy at Anchor Therapy?
WORKING WITH US IS EASY
Fill out the contact form below.
An Intake Coordinator will respond to your email, and provide more information about working with a stress therapist on our team.
Rest easy knowing that you are on a path of peace and resilience.
