For those who need help with stressful situations or feelings, stress therapy, also known as stress management or stress management therapy, is an option. This is a group of techniques, strategies, or programs that are used to address stressful situations and your stress response to those situations.
This article will discuss stress, types of stress therapy, how to know if you need stress therapy, how you can benefit from it, and tips for finding a therapist that suits your needs.
What Is Stress?
Stress is a feeling of overwhelm or doubt related to situations or things that happen to us. It can be physical, mental, or emotional. For example, stress can feel like an upset stomach, lots of thoughts racing through the mind, or self-doubt. Many stressful events or situations involve changes or adjustments, such as moving to a new place or starting a new job.
It is important to understand that stressful situations or events are not limited to negative experiences. Stress can come from positive changes, too. The Social Readjustment Rating Scale (also known as the Life Events Rating Scale) was developed by Thomas Holmes and Richard Rahe, two American psychiatrists. This tool includes life events that may lead to stress, some that people generally consider to be positive and those considered negative.
Stress Management Therapy
Stress management therapy is the use of techniques, strategies, or programs specifically to reduce stress levels, prevent stress, or cope with situations or events that could lead to increased stress levels. Some examples include psychotherapy (talk therapy) for stress and relaxation training.
Addition of a new family memberChanges in personal habits, education, career, or relationship dynamicsChanges in eating or sleeping habitsChanges experienced by a spouse or partnerConflict at work or school, or with family or friendsDeath, injury, or illness of a friend or family memberDivorce, separation, breakup, or reconciliation of a partnership, marriage, or relationship Financial status change, new loan or mortgage, or mortgage or loan defaultHigh personal achievementHolidays or vacationsInjury or recovery or physical, mental, or emotional health challengesLegal challengesLife transitions such as pregnancy or retirementLiving condition changes or a household member moving in or outRecreational or social activity changesResponsibility changesSexual challengesSocial relationship conflict
Stress therapy can be beneficial when someone is:
Experiencing stress for a long period of timeExperiencing high levels of stressGoing through life changes or transitionsAnticipating future changes or transitions
Therapy Benefits
There are many benefits of stress therapy, including reducing the risks associated with stress. Negative effects of stress include physical, mental, emotional, and social challenges, and compromised quality of life. Some examples are anger, negative interactions with family, friends, or others, trouble sleeping, and an increased chance of getting sick.
Stress negatively impacts every body system, including digestion, reproduction, bones and muscles, breathing, the heart and circulation, nerves, tissues, organs, and hormones. For example, people who are stressed are likely to have high blood pressure.
Stress therapy can help to reduce stress levels, prevent and address these negative effects, boost mood, and increase your quality of life.
Benefits of stress therapy include:
Better digestion Better mood Better sleep Chronic disease management Increased productivity Improved immune system function Improved mental and emotional health Improved physical health Improved relationship interactions Lower blood pressure Reduced pain
Therapy Types
There are different types of stress management therapy. Cognitive behavioral therapy (CBT) and mindfulness-based cognitive therapy (MBCT) are talk therapy methods that can focus specifically on stress. Preventive stress management teaches how to recognize, prepare for, and respond to stressors, such as with coping strategies, and is provided before the stressful event takes place.
Cognitive Behavioral Therapy (CBT)
Cognitive behavioral therapy is a type of talk therapy commonly used for stress management. This method focuses on the connection between thoughts, feelings or emotions, and behaviors, and how making changes to one can change the others, as well as their outcomes.
There are CBT programs and treatments specifically for stress that can help people to change their thoughts, feelings, and behaviors in ways that promote relaxation and reduce stress. CBT-based stress management has been found to reduce levels of stress and anxiety, improve psychological well-being, and increase confidence.
Mindfulness-Based Cognitive Therapy (MBCT)
Mindfulness focuses on awareness of internal thoughts and feelings, as well as external surroundings and environments. For example, it may include focusing on how the sun and breeze feel on your skin, or noticing thoughts that pop into your mind.
CBT focuses on identifying faulty thought patterns that impact emotions and behaviors. For example, it may include noticing how the thought of not being good at something can lead to a fear of trying.
Mindfulness-based cognitive therapy is a type of talk therapy that combines mindfulness practices such as meditation with cognitive behavioral therapy. This method can focus specifically on stress management.
Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-based stress reduction combines mindfulness techniques with stress management techniques to prevent and address stress. It may include meditation, relaxation, yoga, body awareness, and other techniques. MBSR has been shown to reduce stress, anxiety, depression, and burnout, and to improve quality of life.
Tips to Reduce Stress
In addition to stress therapy, there are many things people can do to prevent and cope with stress. This can be anything relaxing, including taking a walk, reading a book, or taking part in a personal hobby. Lifestyle choices can also help. For example, being physically active and volunteering can reduce stress levels.
Some other practices that can help you prevent and manage stress include:
Avoid drugs and alcohol Create, communicate, and hold boundaries Connect with loved ones Meditate Eat a well-balanced diet Exercise regularly Follow a routine or keep a daily practice Help others and volunteer Manage your expectations for yourself Make time for hobbies Practice relaxation techniques Prioritize self-care
Relaxation
The relaxation response is the opposite of stress and happens by calming the mind and body using relaxation techniques. There are many relaxation techniques that can help to reduce—and even prevent—stress. These can be used alone, combined with other relaxation techniques, or along with stress therapy.
Examples of relaxation techniques include:
Art therapy and music therapy Body awareness that focuses on breathing and muscle relaxation Mantras and prayer Massage Meditation and visualization Tai chi or yoga
Breathing Techniques
Breathing techniques can promote relaxation and reduce stress. There are many different breathing techniques that work in different ways. For example, ujjayi breathing, or ocean breathing, is a yoga breathing technique that has been shown to have a relaxing effect and reduce stress.
Breathing techniques for relaxation and stress reduction include:
Abdominal breathing (also called diaphragmatic breathing or belly breathing): A breathing technique that involves breathing in through the nose and out through the mouth, and focusing on pulling the air into the diaphragm and expanding the abdomenUjjayi breathing or ocean breathing: A yoga breathing technique that involves breathing in and out through the nose, with inhaling and exhaling of the same duration4-4-4 breathing technique: A count-based breathing technique that involves inhaling for a count of four, holding the air in for a count of four, exhaling for a count of four, allowing the lungs to remain empty for a count of four, and then repeating the process
Finding a Therapist
The first step to getting support with stress therapy is finding a therapist or other mental health professional who practices stress therapy. Primary care providers may be able to give recommendations. Insurance companies can often provide a list of professionals who are covered by the plan.
It is a good idea to make sure the provider works with people to address stress of your specific concern before scheduling an appointment. This information may be available on the provider’s website if they have one, and it is something that can be asked at the time of scheduling an appointment.
Summary
Stress is the response of the mind and body to external events, situations, and pressures that can feel overwhelming. It can be caused by life changes and transitions, both positive and negative.
For more mental health resources, see our National Helpline Database.
Stress therapy is a group of talk therapy methods, techniques, strategies, or programs to prevent and treat stress. The benefits of stress therapy go beyond stress prevention and reduction and include improved physical, mental, and emotional health and quality of life. Cognitive behavioral therapy, mindfulness-based cognitive therapy, and mindfulness-based stress reduction are examples of stress therapy methods.
A Word From Verywell
Stress can feel overwhelming, and it can impact every area of your life, including your relationships and your physical, mental, and emotional health. If you or someone you know is experiencing high stress levels, a long phase of increased stress, or anticipating a stressful life event or transition, help is available. Reach out to a primary care provider or mental health professional to determine if stress therapy is a good option for you.
