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  • What Is Stress?What Is Stress?
  • Benefits of Stress TherapyBenefits of Stress Therapy
  • Types of Stress TherapyTypes of Stress Therapy
  • Are They Effective?Are They Effective?
  • How to Reduce StressHow to Reduce Stress
  • How to Find a TherapistHow to Find a Therapist
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources
Articles on Therapy Techniques What Type of Therapy Do I Need Types of Therapists Best Online Therapy

Stress Therapy: Techniques, Effectiveness, & More

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena specializes in grief, PTSD, anxiety, and depression. She also has experience in many other areas of mental healthcare.

See My Bio Editorial Policy
Lynn Byars, MD

Medical Reviewer: Lynn Byars, MD Licensed medical reviewer

Published: February 21, 2024
  • What Is Stress?What Is Stress?
  • Benefits of Stress TherapyBenefits of Stress Therapy
  • Types of Stress TherapyTypes of Stress Therapy
  • Are They Effective?Are They Effective?
  • How to Reduce StressHow to Reduce Stress
  • How to Find a TherapistHow to Find a Therapist
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

Stress therapy is essential when facing intense, chronic, and long-lasting stress. Constant stress can negatively impact physical and mental well-being, but professional support can help individuals learn healthy coping skills, management techniques, and prevention strategies. Common examples of therapy for stress include CBT, MBCT, and MBSR.

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What Is Stress?

Stress is a natural response to threatening, dangerous, or demanding experiences. The body responds to these events by releasing hormones and neurotransmitters to increase heart rate, blood pressure, and energy to prepare someone. While short-term stress can help a person feel focused on goals or escape a dangerous situation, chronic stress can lead to emotional, mental, and physical problems.

Below are possible causes of stress:

  • Starting a new job
  • Losing a loved one
  • Relocating
  • Health problems for oneself or a loved one
  • Relationship problems
  • Perfectionism
  • Rigid, inflexible thinking
  • Unexpected events

Benefits of Therapy for Stress

The benefits of stress management and therapy are numerous. Professional support offers opportunities for individuals to gain self-awareness and determine solutions or beneficial lifestyle changes. Because stress affects the whole system (both body and mind), learning healthy coping and prevention strategies can counteract muscle tension, sleep issues, low mood, and more.

Benefits of stress therapy include:

  • Reduced muscle tension
  • Improved sleep
  • Increased productivity
  • Lower blood pressure
  • Lower risk of health problems
  • Improved mood
  • Better communication in relationships
  • Greater life satisfaction

Stress Therapy Types

Stress therapy comes in many forms, and individuals can explore different approaches to determine what works best for them. While each method differs, the main goal of stress management therapy is to promote relaxation and problem-solving skills so clients feel equipped to cope with challenges as they occur.

Below are common types of therapy for stress:

1. Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a common stress therapy through which clients learn to identify negative thought patterns that impact behaviors and emotions, empowering them to reshape their experiences.

For example, therapists may ask clients to “self-monitor” their thoughts, emotions, and behaviors outside sessions, possibly with a tracking log or worksheet. These exercises help them become more aware of what feeds their stress and reactions. Learning to interrupt and replace unhelpful thoughts with new, more helpful alternatives can increase competence, reduce stress, and boost self-esteem.1

2. Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) combines CBT with mindfulness strategies to improve well-being. This stress counseling helps individuals detach from their automatic negative thoughts, increase their awareness of the present moment, and develop positive coping skills.

3. Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-based stress reduction (MBSR) helps people lower their stress levels by increasing their awareness of the present moment and observing their emotions without judgment. Mindful stress reduction strategies can help calm the nervous system, allowing individuals to address challenging situations with clarity and balance.

4. Psychodynamic Therapy

Psychodynamic therapy for stress management aims to discover profound insights into past experiences that affect well-being. Therapists may guide clients in exploring childhood traumas or major events that triggered a significant change in their ability to cope with challenges. This self-awareness can help individuals identify areas most in need of change.

5. Solution-Focused Therapy

Solution-focused therapy helps clients identify and take action to improve stressors and problems. Therapists encourage clients to identify techniques and strategies that directly improve their situation rather than focusing on the background causes or responses.

6. Exposure Therapy

Exposure therapy is a more experiential treatment for stress designed to help clients confront their fears. The therapist will help them identify the specific problems that lead to their stress and gradually expose them to those stressors. Over time, individuals will become desensitized to these anxieties and experience fewer symptoms.

7. Acceptance & Commitment Therapy (ACT)

In Acceptance and commitment therapy (ACT), a stress therapist would likely endorse emotional acceptance and mindfulness skills. They may encourage clients to let negative emotions pass rather than avoiding or trying to control them. Over time, stress becomes less intense and impactful when they “drop the struggle.”

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Is Stress Therapy Effective?

Evidence suggests stress counseling is an effective way to reduce the impact of stress on mental and physical health. Some research shows acupuncture, yoga, CBT, mindfulness, and MBSR are especially beneficial.2 Some therapies, such as solution-focused therapy, may even help reduce stress when coping with terminal illnesses like cancer.3

How to Reduce Stress Outside Therapy

In addition to therapy for stress and anxiety, individuals can practice specific activities and lifestyle changes to help them deal with difficult situations. Stress counseling provides professional guidance in sessions, but clients must learn to apply relaxation and coping skills outside treatment to reduce the impact of stress on their physical and mental health. Mindfulness, healthy movement, and journaling are positive examples of stress management.

Below are ways to cope with stress:

  • Use problem-focused coping strategies: Problem-focused coping skills are helpful when dealing with chronic overwhelm. Identify what causes your stress and develop a plan with small, achievable steps to address these stressors.
  • Try yoga: Yoga can improve mental health, so consider exploring local classes or finding online courses.
  • Practice mindfulness: Start a simple mindfulness routine, such as practicing breathwork or repeating mantras. These tools can help combat stress when overwhelmed.
  • Stay physically active: Physical activity and movement can help reduce stress by releasing endorphins and boosting energy. Consider adding a daily movement break into your routine, whether walking around the block or a dance session at home.
  • Get enough sleep each night: Sleep problems feed into the vicious cycle of stress and exhaustion. Practice healthy sleep hygiene by avoiding screens an hour before bed and sleeping in a dark, cool room.
  • Eat a healthy diet: Eating a healthy diet can help nourish your body, stabilize blood sugar, and prevent energy and mood fluctuations.
  • Stay connected with friends and family: Strong connections can increase your resilience and provide support, encouragement, and perspective when coping with stress.
  • Journal your thoughts: Journaling provides an outlet for expressing thoughts and emotions to gain insight into what contributes to stress.
  • Find a creative outlet: Painting, drawing, or playing a musical instrument can reduce stress, allowing you to focus on something fun and inspiring rather than your anxieties.
  • Engage in enjoyable activities: Making time for fun activities can provide a welcome distraction from stressors. Doing things you enjoy can boost serotonin and improve mood.
  • Avoid using drugs or alcohol to cope: While drugs and alcohol may provide temporary relief, they can actually worsen stress. Substance use can mask underlying issues and create additional emotional, mental, and physical problems.
  • Keep a structured routine: A structured routine helps provide predictability and stability, thus reducing stress caused by uncertainty.

How to Find a Stress Therapist

The first step toward recovering from stress is finding the right therapist. An online directory can help you choose a provider based on insurance, specialty, and location. Requesting a referral from your physician can also be beneficial, as this offers them opportunities to collaborate with you on treatment.

Many types of mental health professionals can help those struggling with stress. Ultimately, a healthy therapeutic relationship with your therapist is more important than the type of therapy they provide. Approach treatment with an open mind and the goal of addressing your issues.

Types of stress therapists and professionals include:

  • Psychiatrist: A psychiatrist can assess for underlying mental health concerns and prescribe medications to reduce symptoms if needed.
  • Group counselor: These counselors facilitate a supportive and open environment where group members can share their challenges and coping skills.
  • School counselor: School counseling provides individual and classroom sessions to help students reduce the impact of stress and support their emotional and academic success.
  • Family therapist: Family therapy helps address and resolve conflicts and improve communication.
  • Couples counselor: Couples counseling helps foster a stronger emotional connection to reduce relationship-related stress for both partners.
  • Child psychologist: These specialists focus on childhood mental, emotional, and behavioral development. They help kids build coping skills and strategies to regulate emotions and decrease stress.

In My Experience

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C

“Stress is a normal and natural response to upsetting circumstances and events. While avoiding stress altogether is impossible, you can reduce the impacts on your life. Stress therapy is helpful for those who need support while navigating a stressful life event or transition.”

Stress Therapy Infographics

Benefits of Therapy for Stress   Common Types of Therapy for Stress   Ways to Cope with Stress

Additional Resources

To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

Learn Mindfulness, Meditation, & Relaxation Techniques

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Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Terp, U., Hjärthag, F., & Bisholt, B. (2019). Effects of a Cognitive Behavioral-Based Stress Management Program on Stress Management Competency, Self-efficacy and Self-esteem Experienced by Nursing Students. Nurse educator, 44(1), E1–E5. https://doi.org/10.1097/NNE.0000000000000492

  • Johns Hopkins Medicine. (n.d.). Stress Busters: 4 Integrative Treatments. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/stress-busters-4-integrative-treatments

  • Aminnasab, A., et al. (2018). Effectiveness of Solution-Focused Brief Therapy (SFBT) on Depression and Perceived Stress in Patients with Breast Cancer. Tanaffos, 17(4), 272–279.

Show more Click here to open the article sources container.

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

February 21, 2024
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C (No Change)
Reviewer: Lynn Byars, MD (No Change)
Primary Changes: Revised sections titled “Stress Therapy Types,” “How to Reduce Stress Outside Therapy,” and “How to Find a Stress Therapist” to improve factual accuracy. Added sections titled “What Is Stress” and “Is Stress Therapy Effective.” Fact-checked and edited for improved readability and clarity. New content written by Michelle Risser, LISW-S and medically reviewed by Kristen Fuller, MD.
August 22, 2023
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C (No Change)
Reviewer: Lynn Byars, MD (No Change)
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources.
February 12, 2021
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C
Reviewer: Lynn Byars, MD
Show more Click here to open the article update history container.

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