National Stress Awareness Day

Tips for Managing Stress from a Mental Health Therapist

Heather Rafanello, MSW, LCSW

@GrowingMindsetTherapy 

November 6, 2024

Between the election, looming holiday's, and Q4 this is certainly a time of high stress for many. Stress is defined as 1. "pressure or tension exerted on a material object" and 2. "a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances." (Oxford Dictionary). While we cannot always control when we experience stress, we can control how we respond to it.

Stress is a natural part of the human experience

Stress is one of the ways that our body communicates with us, saying 'hey you! there's something important going on and we need to be prepared!' It’s also a form of protection. For example, the body releases stress hormones when we are in danger, allowing us to respond appropriately. Stress becomes problematic, however, when it’s chronic, happening too frequently, or when the amount of stress we feel doesn’t match the size of the stressor. 

Once you better understand your stressors (or the things that cause you stress) you can then work to manage, reduce, and eliminate the stress. Many people have a tendency to want to avoid their emotions, but instead we want to learn how to build our tolerance - learning how to sit with our emotion.

Understanding your Stress

Here are some questions to help you explore how you experience stress, and to practice sitting with it (pro-tip: these are great journal prompts!):

• Where is this feeling coming from?

• What could it be trying to teach me? 

• How does it impact my energy? 

• Where am I feeling it in my body? 

• Name the emotion (or take a guess) 

• What is the weight of this feeling? 

• What is the shape of this emotion? 

• What physical sensations am I feeling? 

• What is my brain saying? 

• What is the tone of my thoughts? 

• Does this feeling have an age? 

• Am I having any urges? 

• What does it look like? 

• How intense is it? 

• What color is it?

Once you have some answers to some of these questions you can more effectively manage the stress. If your stress is draining you - you might need to do something to recharge. If your stress instead is giving you energy, or causing anxiety - it might help to take a break, or do something to cool off, or slow down. Alternatively, if your stress is causing too much energy we might also need to release it through movement, or venting. 

Tools for Managing Your Stress

Here are some tools to manage stress, proactively and reactively: 

• Take care of your basic needs: nourish your body, sleep, stay hydrated, etc.

• Breathing techniques (check out our free RECTANGLE BREATHING exercise)

• Mindfulness (present focused awareness, or paying attention on purpose)

• Mindful movement

• Spend time in nature

• Read a book

• Journal

• Maintain a routine 

• Limit caffeine (I know, I know - I love a good iced coffee too but for some caffeine can really intensify anxiety symptoms)

2 Types of Stress Management

Think about approaching stress management from two angles: proactively and reactively. Proactively managing stress means regular, and consistent efforts to maintain balance. This balance looks different for everyone, but often includes regular movement, sleep, balanced diet, structure, and routine. 

Reactive stress shows up when there’s added stressors, danger, or something unexpected. Managing this stress requires an understanding of the stressor, and a specific plan for action.

While today is a day of awareness for stress, it’s something that should be monitored and addressed much more consistently. Let today be the day you commit to understanding your stress and see where this journey takes you!

Our team is here to help, and we're accepting new clients. 

DISCLAIMER: This article is not intended to treat, or diagnose and medical conditions, nor is it a replacement for mental health or medical treatment. If you or someone you know is in need of clinical support, our team is able to provide therapy services to those in NJ and FL. Contact us to learn more. If you or someone you know is in need of immediate support please contact emergency services. U.S. Mental health crisis line: dial 988 ; medical emergency dial 911.