How CBT Can Help Manage Stress
Please note: our blog posts are solely informational and are not meant to replace individualized therapeutic advice or healthcare.
Do you find yourself floundering in your ever-expanding list of responsibilities? You complete one task and 4 more get added to your plate creating a scenario where you feel like you cannot give your best effort to every task. Maybe your attention to detail slips and the results of your efforts are less than ideal now. But even still, life goes on and more things get added on your list. Ugh, it’s never-ending and it can feel like you’re drowning.
Meet stress!
In today's fast-paced world, stress has become a constant companion for many of us. The demands of work, family, and daily life can take a toll on our mental and emotional well-being.
Stress is a natural and adaptive response that our bodies and minds experience when we encounter challenges, demands, or threats. It is a complex reaction involving physical, emotional, and psychological elements. Stress can vary in intensity and duration, and it often manifests as a feeling of pressure or tension.
There are two main types of stress:
Eustress: This is considered "good" stress and can be motivating and energizing. It arises from positive events or situations, such as starting a new job, getting married, or pursuing personal goals.
Distress: This is the more commonly recognized "bad" stress. It results from negative or challenging events, like work-related pressure, relationship problems, or financial difficulties.
Stress triggers a series of physiological responses in the body, including the release of stress hormones like cortisol and adrenaline. These responses prepare the body to deal with the perceived threat, commonly referred to as the "fight or flight" response. While this response can be beneficial in acute situations, chronic or excessive stress can have detrimental effects on physical and mental health.
Stress is a highly individualized experience, and what one person finds stressful, another may not.
There is no shame here, what you find stressful is valid and worth understanding, managing and supporting. Just because your friend or colleague doesn’t have the same stress response to an event, doesn’t mean that you’re broken or should be able to manage the stress just like them. You’re a unique individual and so is your stress response.
Additionally, our ability to cope with stress varies from person to person. Effective stress management involves recognizing and understanding stress, developing healthy coping strategies, and seeking support when needed to maintain overall well-being.
If this sounds familiar to you and you’re wondering what you can do about it, the good news is that there's an effective tool in the therapist's toolbox to help us manage stress - Cognitive Behavioral Therapy (CBT).
Let's explore how CBT can be a powerful ally in finding serenity amidst life's chaos.
Understanding Stress and Its Impact
Stress is a natural response to challenging situations, but when it becomes chronic, it can have a detrimental impact on your physical and mental health. Maybe you’re suffering from sleepless nights, anxiety, depression or even some physical ailments like tension headaches, digestion issues, heart palpitations, weight loss or weight gain and waaay more. The effects of unmanaged stress can be profound and shouldn’t be ignored.
Your wellbeing is worth it and you are worth it. Period.
Irrespective of how productive you are or how much care you’re able to offer others, your body might be trying to give you signs that it needs care right now. Hopefully if you’re reading this blog it means that you’re at the point where you can center your wellbeing a bit and can identify that working on your stress management skills will have a positive effect on you. That's where CBT comes in.
How CBT Works
CBT is a structured and goal-oriented therapeutic approach that focuses on the connection between your thoughts, feelings, and behaviours. In the context of stress management, it helps individuals identify and change the negative thought patterns and behaviours that contribute to their stress.
Identifying Stressors: The first step in CBT is to recognize the sources of stress in your life. Whether it's work-related pressure, family conflicts, or personal expectations, pinpointing the stressors is crucial. Likely, it’ll be a not-so-fun combination of several factors that makes up your unique tapestry and that’s normal. You’re not broken or too stressed out to make meaningful change, we promise.
Challenging Negative Thought Patterns: CBT will encourage you to examine your thoughts and beliefs as they’re related to stress. Maybe you’re catastrophizing or engaging in negative self-talk that exacerbates your stress levels. By challenging these thought patterns, you can create a more balanced and realistic perspective.
Developing Coping Strategies: Once negative thoughts are identified and challenged, CBT will help you develop healthier coping strategies. This can include some really tangible tools like relaxation techniques, problem-solving skills, and time management strategies.
Behavioural Change: CBT also focuses on changing behaviours that contribute to stress. This might involve learning to set or enforce boundaries, saying no when necessary, or adopting healthier habits like sleep hygiene, exercise or dietary changes.
The Role of a Caring Therapist
At Access Therapy, our commitment to anti-oppressive and equity-focused therapy means that you will receive support that respects your unique circumstances and experiences. In stress management, this approach involves understanding and addressing how systemic inequities and social factors can contribute to stress. A therapist's role is not only to provide practical tools but also to create a safe and compassionate space for you to explore your feelings and experiences.
Read more about Cognitive Behavioural Therapy or if you’re ready; Book a Consultation.
