Stress is something we all encounter on a regular basis, whether it’s making sure we get all of our work done, keep the house clean, manage a hectic schedule, or drive in traffic. It is important, however, to differentiate between acute and chronic stress.
Read more about the differences between acute and chronic stress below.
Fortunately, there is a wide variety of tools and strategies that the therapists at Rosetta Mental Health can use to assist you in reducing your chronic stress. Mindfulness techniques and cognitive behavioral therapy (CBT) can help you stop and notice how much you live in an unconscious, auto-pilot-type state that keeps you locked in to certain unhelpful behavioral habits, and help you understand the subconscious automatic negative thoughts (“ANT’s”) which trigger ongoing stress-inducing and ‑perpetuating behaviors. Supplemental time management, self-care, and relaxation training can also be used to accelerate your stress reduction.
Acute stress is usually short-lived, but intense: anxiety before a presentation at school or work, a first date with someone we like, a meeting with a demanding boss.
Acute stress is healthy and appropriate, and helps us achieve important goals.
Chronic stress, on the other hand, is prolonged stress over a longer period of time, or even never-ending. Chronic stress releases a steady stream of cortisol and adrenaline into our systems that makes it difficult to relax, sleep, or enjoy a sunset or a nice meal with loved ones.
The physical, emotional, and behavioral symptoms of chronic stress can add even more to be stressed about: sweating, irritability, indigestion, headaches, fatigue, restlessness, reduced sex drive, social withdrawal, substance abuse, mood instability, nausea, teeth grinding…the list goes on and on.
Unfortunately, chronic stress seems to be an accepted norm of our modern society. We have lost the ability to stop, smell the roses, evaluate and prioritize what really matters, what is really worth being upset about and what is not.
Poor stress management can sometimes come with a motto you might experience on a pirate ship: “The beatings will continue until morale improves.” Working with a therapist can help you unpack the subconscious resistance that won’t allow you to let go of your dysfunctional habits. Fortunately, there are many other, less harmful ways to manage your day-to-day duties and still accomplish a great deal.
Poor stress management can sometimes manifest via various physical and mental symptoms or ailments. Keep an eye out for the following signs and symptoms of excess stress:
Disrupted sleep patterns
Feeling depressed or down more often than not
Excessive anxiety and/or irritability
Digestive issues, IBS, etc.
Frequent headaches, migraines
High blood pressure
Acne
Strained relationships
Getting sick often
Low libido
Unexplained and/or frequent aches and pains
Psychotherapy often incorporates various stress management techniques. Some commonly used techniques include deep breathing exercises, progressive muscle relaxation, mindfulness meditation, cognitive restructuring, time management strategies, assertiveness training, and developing healthy coping mechanisms.
Psychotherapy provides a supportive and structured environment where individuals can explore the underlying causes and triggers of their stress. Therapists help clients identify unhelpful thought patterns and behaviors that contribute to their stress levels. Through techniques such as cognitive-behavioral therapy (CBT) or relaxation training, therapists assist clients in developing effective coping strategies and improving their overall resilience to stress.
The duration of therapy varies depending on individual circumstances, severity of stress, and the specific therapeutic approach used. Some clients may experience noticeable improvements in stress management within a few weeks or months, while others may require more extended periods of therapy. Regular attendance and active participation in therapy sessions, along with consistent implementation of stress management techniques, are generally key factors in achieving positive outcomes.
