Learn how to manage overwhelming stress with expert advice from psychotherapists, covering techniques for immediate relief, long-term well-being, recognizing stress signs, and knowing when to seek help.
This article offers comprehensive strategies from psychotherapists for managing stress, from recognizing its physiological and emotional signs to implementing practical coping mechanisms. It distinguishes between addressing the stressor and the body's physiological stress response. Key recommendations include seeking professional help through a GP or mental health directories like Hub of Hope, or connecting with trusted friends if therapy isn't accessible. For immediate relief, techniques such as breathwork (e.g., 4/7/8 method), cognitive restructuring to challenge negative thoughts, making lists to prioritize tasks, listening to calming music, and using cold water therapy (splashing face, cold showers) are suggested to activate the parasympathetic nervous system. Long-term stress reduction involves maintaining a healthy diet (reducing processed foods, focusing on whole foods for gut health), prioritizing consistent sleep hygiene, and engaging in physical movement to release tension. The article also addresses modern stressors, advising on mindful phone use, setting digital boundaries, and exploring creative hobbies for the process rather than achievement. Further tips include seeking genuine laughter, practicing mindfulness, and setting personal boundaries to prevent burnout and enhance overall well-being.
