Stress Therapy: Techniques, Effectiveness, & More

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.”

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.