Stress Management
Stress: The body’s alert system
Stress is an inevitable part of life, and its causes can vary depending on one’s environment. The discomfort that stress creates motivates us to seek out ways to feel better. Learning how to respond to uncomfortable emotions like stress helps us harness their energy to achieve a sense of balance, peace, calmness, and happiness. At Gate Healing, PLLC, we have more than 20 years of experience helping people in Austin manage stress effectively. Don’t wait for burnout to set in…get in touch now!
Effectively Managing Stress
Responding vs Reacting to Stress
Responding to stress instead of reacting to stress is a key component of effective stress management. When we react to stress, we often act without thinking, which can result in impulsive and potentially harmful behavior. On the other hand, responding to stress means taking the time to consider our options and choosing a course of action that is more likely to help the situation rather than making it worse.
Letting stress help you, not paralyze you
Additionally, it’s important to recognize that stress can also be an opportunity for growth and learning. By facing and overcoming stressful situations, we can build resilience and gain valuable insights, experience and skills. Ultimately, by letting stress help us rather than paralyze us, we can live more fulfilling and meaningful lives.
Cognitive Symptoms of Stress
- Worrying
- Obsessive thoughts
- Forgetfulness
- Confusion
- Pessimistic attitude
- Difficulty working through logical problems
Emotional Symptoms of Stress
- Irritability
- Anxiety
- Emotional tension
- A sense of not being in control
- Feeling emotionally flooded/overwhelmed
- Difficulty relaxing
- Depression
Physical Symptoms of Stress
- Muscle tension (ex. clinched jaw)
- Body aches (including headaches and stomach aches)
- Frequent illness due to a compromised immune system
- Sleeplessness, excessive tiredness/lethargy during the day, sleeping too much
- Sexual dysfunction and/or low libido
- Trembling hands, rapid “twitchy” movements
- Excessive sweating
- Rapid heartbeat, erratic heartbeat, chest pain
- Shallow, rapid breathing
- Grinding teeth or clenching your jaw
- Dry mouth, trouble swallowing
Stress Management FAQs
Can stress cause physical health problems?
Yes, prolonged or chronic stress can have negative impacts on physical health. Chronic stress can lead to issues such as high blood pressure, heart disease, weakened immune system, gastrointestinal problems, and more. It’s important to manage stress effectively to prevent these negative impacts on physical health.
What are some effective ways to manage stress?
There are many effective ways to manage stress, including exercise, meditation, deep breathing, spending time in nature, socializing with loved ones, getting enough sleep, and engaging in hobbies or activities that bring you joy. It’s important to find what works for you and make it a regular part of your routine.
When should I seek professional help for stress management?
If you feel overwhelmed and unable to manage stress on your own, it may be time to seek professional help. Counseling can be a helpful tool for managing stress, especially if it is impacting your daily life or relationships. Additionally, if you are experiencing physical symptoms due to stress, it may be important to seek medical attention.
What is the difference between ‘good stress’ and ‘bad stress’?
While the brain only recognizes general stress, we classify it as ‘good’ or ‘bad’ based on the context. For instance, getting a flat tire is considered ‘bad’ stress, while getting a promotion or winning the lottery would be considered ‘good’ stress. The body releases the same stress hormones in both cases, but our interpretation of the stress is based on the circumstances.
If stress is supposed to help us, why do we try to get rid of it?
Stress is a survival mechanism that can protect us, but we don’t necessarily want to eliminate it altogether. Rather, we aim to manage it effectively through counseling and other techniques so that it helps us make healthy decisions. When we talk about ‘getting rid of stress,’ we’re really referring to responding to it in a way that allows it to dissipate.
Why do some things stress me out, but not other people?
Our genetics, upbringing, and environment all contribute to making us unique individuals with different stress triggers. We are all wired differently, raised differently, and exposed to different circumstances, so what stresses us out can vary from person to person.
Stress Management Resources
National Institute of Mental Health – 5 Things You Should Know About Stress
National Center for Complementary and Integrative Health – Great information and links about stress
National Alliance on Mental Illness – Stress management and stress reduction techniques
National Suicide Prevention LifeLine Live Chat – 1-800-273-8255 is the 24/7 hotline
(512) 472-HELP – 24/7 Texas Crisis Line
Learn about Stress Management: Stress Management Articles
Jonathan F. Anderson, LPC-s has worked in the helping profession since he started college in 1990. After completing his Bachelor’s degree at the University of Texas, Austin in 1994, he attended the highly-regarded University of Minnesota to earn his Master’s degree in 1997. He is a Licensed Professional Counselor and is recognized as a Board Approved Supervisor by the State of Texas Board of Examiners of Professional Counselors. Jonathan has completed Level-2 of the Gottman Method of Couples Counseling, and in 1998 received training by the International Critical Incident Stress Foundation in Advanced Critical Incident Stress Management & Debriefing. To learn more about Jonathan’s practice, click here: Jonathan F. Anderson, LPC-s.