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Living an active life is expected today and doesn't have to be a problem. However, if you feel stressed, it's essential to consider how to manage it. Here, we will explain stress management and what you can do about it.
What is stress?
Stress is a normal part of human life and is the body’s way of reacting to various challenges and stresses. It is a response activated when we face situations that require adaptation or change, whether physical, mental, emotional or environmental. While stress at work is a common problem, it is often more nuanced than that. If stress has become prolonged, it may be time to work on stress management.
What is stress management?
Stress management is a different way of balancing activation and recovery in life. It can mean taking breaks in your everyday life but also saying no to increased work tasks if you find it difficult to set limits. It is about identifying what gives and takes energy to prevent and treat more severe stress problems, such as fatigue syndrome. By changing your everyday habits and with a psychologist or psychotherapist’s support, you can better manage your stress.
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Long-term and short-term stress
When we activate ourselves and focus our energy on something, we can experience a stress response. The evolutionary “fight and flight” response kicks in. The brain reacts to threats, but we are rarely afraid of predators in today’s society. Instead, it may be that we have taken on too much at work, that we are afraid of failure, or that we feel inadequate in other ways.
Short-term stress is not dangerous but part of being human. However, it can be problematic if we live with it constantly for a long time. Then, we are at high speed, and initially, it may work, but in the long run, it can cause severe symptoms. This is why it is so important to use stress management to review how you live, what you value, and how you can recover.
When to seek help to manage stress?
Identifying stress is key to preventing long-term negative consequences. It is important to recognize the signs early, both in the short term but also to prevent problems later on.
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Symptoms of stress
If you are under a lot of stress over a long period of time, it is important to pay attention to your symptoms so that you can prevent further illness, but also to get help to break your patterns. Here are some common stress symptoms:
- Emotional and mental symptoms: These can include anxiety, depression, irritability, feeling overwhelmed, difficulty concentrating, and a decreased sense of well-being.
- Physical symptoms: Prolonged stress can lead to headaches, muscle tension, upset stomach, fatigue, and sleep problems. It can also affect the immune system, making you more prone to infections.
- Behavioral changes: You may start overeating or eating less, drinking more alcohol or taking drugs, avoiding social contacts, and becoming less effective in everyday life at work, for example.
- Health problems: Long-term stress can include cardiovascular disease, high blood pressure, diabetes, and other chronic diseases. Stress can also contribute to weight problems, skin problems like eczema, and gastrointestinal problems like IBS (irritable bowel syndrome).
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Methods to deal with stress
There are many different ways to manage stress, from lifestyle changes to psychological treatment. Stress problems can be of varying severity from preventative to severe problems of exhaustion. It is important to work on finding a balance between stress and recovery in order to prevent long-term ill health. If you need to, you can also seek more help from a licensed psychologist or therapist.
Stress management with CBT
If you have mild or moderate problems, you can seek help from a psychologist, who can work with CBT to manage stress. This includes using a stress diary to see how stress affects your daily life and various cognitive techniques to examine values and beliefs related to your behaviour. They also work on learning how to manage performance-related emotions and setting boundaries. They also work on increasing restorative behaviours in everyday life.
Stress management with ACT
Newer forms of CBT, such as ACT, can also be helpful for stress. ACT focuses on what you value in life and recovery through mindfulness. Research shows that ACT can help manage stress.
Mindfulness and meditation
To manage your stress, you need to increase your recovery. There are several ways to do this, and mindfulness, or conscious presence, has become popular in recent years. There are elements of mindfulness in treatment with ACT. Still, other mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR), an evidence-based group treatment for managing stress and fatigue, can be helpful. If you want to practise independently, many apps, such as Insight Timer, provide meditations to listen to. Alternatively, you can take a yoga or meditation course.
When should you consider a psychologist?
If you feel that too much stress in your daily life is affecting your health and well-being, it may be time to seek professional help. A psychologist can offer support and tools to manage your stress more effectively.
Remember, it is never too late to address stress. Your health and well-being should always be a priority, and if you feel the stress is too much, don’t hesitate to contact us for support and guidance.
12 FAQs about Stress
What is stress?
Stress is a normal part of human life and is the body’s way of reacting to various challenges and stresses.
What causes stress?
Stress is a response activated when faced with situations that require adaptation or change, whether physical, mental, emotional, or environmental. These can range from getting to the bus on time to a new job or becoming a parent.
How do you know if you are stressed?
Signs of work-related stress can include feelings of overwhelm, irritability, decreased motivation or productivity, difficulty concentrating, fatigue, and changes in sleep habits. Physical symptoms such as headaches, muscle tension, or stomach problems can also indicate stress. If these symptoms affect your daily life, it is important to seek professional help.
How can I reduce my stress level at work?
Focus on creating a healthy working environment to reduce stress levels. This can mean adjusting your schedule, setting realistic goals, and taking breaks during the day. Mindfulness and relaxation techniques, such as deep breathing, can also be effective. Ensure you maintain your physical health through regular exercise and a balanced diet. Maintaining a strong social support network outside of work is also important.
What are the long-term effects of stress?
Long-term stress at work can lead to several negative health consequences, such as fatigue, cardiovascular disease, and mental health problems such as depression and anxiety. It can also affect the immune system, making you more susceptible to infections. On a personal level, it can lead to problems in relationships and overall quality of life. Managing stress effectively is, therefore, crucial for both your physical and mental health.
Can the work environment affect my stress level?
Yes, the work environment plays a major role in your stress level. A noisy, cluttered, or conflict-ridden environment can increase stress. On the other hand, a supportive, organized, and positive work environment can contribute to lower stress levels. It is important to create a workplace that promotes well-being, including ergonomic workstations, sufficient light, and a culture that encourages breaks and social support.
What role does time management play in stress management?
Effective time management is crucial to reducing stress at work. Organizing and prioritizing your tasks can reduce the feeling of being overwhelmed. Learning to say no to tasks that exceed your capacity and delegating when possible are also important aspects. Using planning tools and setting realistic deadlines can also help keep stress reasonable.
Are there any effective relaxation techniques for managing stress?
Yes, several relaxation techniques can help manage stress at work. Deep breathing, progressive muscle relaxation and mindfulness exercises are effective methods. Short walks or stretching during the day can also help. Some people find listening to quiet music or practising yoga relaxing. Experimenting with different techniques can help you find what works best for you.
How can a psychologist help me manage stress?
Psychologists use evidence-based methods, such as Cognitive Behavioural Therapy (CBT) or Acceptance and Commitment Therapy (ACT), which can help manage stress. You can also use different techniques and a stress diary to improve your recovery and balance.
Where can I seek help for stress?
You can seek help from one of our psychologists or therapists here at Lavendla. If you have more severe problems, you should contact a doctor for assessment through, for example, your health centre.
Treating stress – step-by-step
If you need to manage your stress, there is help available. Here you can get an idea of what a treatment could look like:
Understanding and assessment
The first step is to map your history and how your symptoms have developed. A professional psychologist or therapist can help you evaluate your situation and understand what is causing your stress. You may also be asked to complete assessment forms.
Psychoeducation
You will learn about stress and how it affects you physically and mentally. It is important to understand what happens in your body, as well as your thoughts and feelings when stress occurs.
Tools to change behaviours and patterns
In CBT, you will work on identifying patterns linked to your stress. This may include working on lifestyle values, completing a stress diary and learning to set healthy boundaries and identify needs. You will also be given homework to practice between sessions, which may include various mindfulness exercises.
Follow up and evaluate progress
Your psychologist will support you throughout the process. At the end of the treatment, you will also receive a plan to continue practising and maintain your progress over time.
Involve specialists (if necessary)
If your symptoms are severe, they may require more specialized care. In this case, it is a good idea to contact a doctor at your health centre for an assessment.
Book a first session with one of our psychologists or therapists to see how we can help you.
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