Defining and Identifying Stress  

Stress may not be an unfamiliar word for many in the modern world where one has endless amounts of responsibility, from financial pressures to work commitments and personal expectations. As many may experience, stress is a broad concept that refers to a mental or physical response to threatening or challenging events that cause worry or tension. It affects both our mind and body, disrupting our natural balance. Stressors are events, situations, or factors that knock us off our balance and can be absolute or relative. Absolute stressors are real, immediate threats, such as natural disasters or accidents, that trigger a strong stress response in nearly everyone due to their life-threatening nature. On the other hand, relative stressors are situations that cause stress depending on how they are perceived, such as public speaking, deadlines, or relationships. Because humans have complex thoughts and live in a world filled with constant pressures, our relative stressors can seem endless which can lead to many issues (Lupien et al., 2007; Sapolsky, 2004). 

With this said, stress is a natural part of life and is not inherently bad as stress can motivate us to act, stay alert in dangerous situations, or perform well in challenging tasks. We want a healthy amount of stress to have the motivation to engage in self-actualization and fulfilling behaviors or to escape from natural disasters. However, when stress becomes chronic or overwhelming, it can have negative effects on both physical and mental health. It has been found that chronic stress can lead to physical symptoms like fatigue, body pains, cardiovascular issues,  sleep difficulties, obesity, metabolic syndrome, and type 2 diabetes. Chronic stress has also been found to affect psychological symptoms of depression and anxiety (Sapolsky, 2004; Stefanaki et al., 2018). 

How CBT Helps Manage Stress 

As highlighted, chronic stress can be caused by relative stressors, which are perceived threats that vary depending on how you interpret or react to the situation. Given this, Cognitive Behavioral Therapy (CBT) helps manage stress caused by relative stressors by addressing how individuals interpret and react to them, promoting more healthy responses that limit thought-induced stress. Additionally, the behavioral and mindfulness-oriented elements of CBT teach new coping strategies, enhancing stress management (Regehr et al., 2013). Identify Cognitive Stress 

Sometimes stress can feel like it comes from external sources, such as work, relationships, or financial struggles. However, stress can also come from internal sources or cognitive stress such as how we think about situations. Negative thought patterns, self-talk, or worries about the future can create stress even when we are capable of managing the situation. To address this, it’s important to recognize when you’re engaging in these thoughts and separate them from the actual circumstances. 

Using mindfulness can help you pause and reflect on your cognitive stress. The “observe” skill in mindfulness is about paying attention to your thoughts, emotions, and physical sensations without getting caught up in them or reacting to them. It is important to just notice the thoughts and experiences of stress. The “describe” skill in mindfulness is about putting words to what you’re experiencing, helping to create clarity between your thoughts and the facts of the

situation, without adding interpretations or assumptions. When describing, it’s important to label emotions as emotions and thoughts as thoughts, keeping them separate from the facts of the situation. In doing so, notice if you have identified any stress created by your interpretations of the situation. 

Mind-Body Connection for Stress 

When stressed, you may experience physical symptoms of the fight-or-flight response, like increased heart rate, muscle tension, and fatigue. Physiological strategies like deep breathing, progressive muscle relaxation, and exercise can help regulate both body and mind. Deep breathing slows the heart rate to promote relaxation, while paired muscle relaxation, involving tensing muscles on inhale and relaxing on exhale, helps release physical tension. Both can be practiced with guided meditations available online. 

Healthy Distractions to Manage Stress 

Sometimes we need a break from stress to regain internal balance or take a break before we break. Healthy distractions can help when a problem can’t be solved immediately or when emotional pain becomes too intense. The goal of these distractions isn’t to avoid the issue, but to manage the mental and emotional load, allowing us to return to challenges with a calmer mindset. It is important to not use distractions as a routine method to avoid painful emotions. Here are some ideas for healthy distractions: 

● Engaging in activities you enjoy can redirect attention from stress. It’s especially helpful to use activities you’re comfortable with during stressful times like playing games or going on a walk. 

● Helping others can take your focus off your problems. Small acts of kindness, like holding the door, can provide emotional relief and foster positive feelings. ● Using media like music, television, or other forms of entertainment in moderation can help shift focus and generate different emotions, thoughts, or sensations. 

Prioritizing Self-Care 

Self-care refers to behaviors you engage in to maintain and promote physical and emotional well-being and can include factors like sleep, exercise, social support, balanced eating, engaging in hobbies, and more. It has been found that engaging in self-care lowers levels of perceived stress, especially sleep hygiene and social support (Myers et al., 2012). This is a note to start prioritizing and engaging in self-care that you find fulfilling and relaxing. It may be helpful to make a list of self-care practices and set an intention to consistently engage in them. Building these self-care habits over time can create healthy coping mechanisms for stress management. 

Dealing with stress can feel overwhelming and challenging but it is important to recognize that stress management is a skill that can be developed. Identifying the sources of stress, practicing self-care, and using CBT techniques, can help build manageable coping strategies for reducing stress.

References 

Lupien, S. J., Maheu, F., Tu, M., Fiocco, A., & Schramek, T. E. (2007). The effects of stress and stress hormones on human cognition: Implications for the field of brain and cognition. Brain and Cognition, 65(3), 209–237. https://doi.org/10.1016/j.bandc.2007.02.007 

Myers, S. B., Sweeney, A. C., Popick, V., Wesley, K., Bordfeld, A., & Fingerhut, R. (2012). Self-care practices and perceived stress levels among psychology graduate students. Training and Education in Professional Psychology, 6(1), 55–66. 

Regehr, C., Glancy, D., & Pitts, A. (2013). Interventions to reduce stress in university students: A review and meta-analysis. Journal of Affective Disorders, 148(1), 1–11. https://doi.org/10.1016/j.jad.2012.11.026 

Stefanaki, C., Pervanidou, P., Boschiero, D., & Chrousos, G. P. (2018). Chronic stress and body composition disorders: implications for health and disease. Hormones (Athens, Greece), 17(1), 33–43. https://doi.org/10.1007/s42000-018-0023-7 

Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping (3rd ed.). Henry Holt.