Stress Management

Stress

We all know what it’s like to feel stressed, but what exactly is stress? At the most basic level, stress is our body’s response to pressure. Feelings of stress are often triggered by life events such as being under pressure, facing life changes, being overwhelmed by responsibilities, or feeling uncertain. Sometimes you may be able to notice stress right away, while other times it may go unnoticed. Stress that goes unnoticed can sometimes lead to burnout. In some cases, stress can be healthy when it helps us to meet deadlines or avoid an accident. However, prolonged stress is unhealthy, both mentally and physically. Stress can be divided into three categories: 

  • Acute Stress - This type of stress happens to everyone. This is our body’s immediate reaction to challenging situations. However, severe acute stress develops after facing a life-threatening situation and can lead to post-traumatic stress disorder. 
  • Episodic Acute Stress - This is when you’ve had frequent episodes of acute stress, and may occur alongside anxiety. This type of stress can affect physical health and mental well-being. 
  • Chronic Stress - When high stress levels occur for an extended period of time, this is called chronic stress. This long-term stress can have a negative impact on health and may lead to anxiety, depression, high blood pressure, and a weakened immune system. 


Some signs of stress may include: 

  • Feeling irritable or impatient 
  • Feeling anxious, nervous, or afraid 
  • Being unable to enjoy yourself 
  • Feeling depressed or feeling a sense of dread 
  • Feeling uninterested in life 
  • Being worried about your health 
  • Avoiding situations 
  • Difficulty concentrating 
  • Feeling restless 
  • Increased use of substances 
  • Having panic attacks 
  • Physical symptoms such as shallow breathing, muscle tension, fatigue, headaches, indigestion
  • Hypersomnia or insomnia 

Stress isn’t a psychological disorder, but it is closely linked to mental health in two important ways: 

  • Stress can cause mental health problems or worsen existing mental health concerns
  • Coping with mental health concerns can cause stress 


How is stress treated? 


Cognitive-behavioural therapy, stress management, and mindfulness can all be used to effectively reduce stress. 


If you are experiencing stress and find it hard to cope with, contact us for a free 15 minute consultation to see how we can help.

Causes of Burnout 


We often hear the term burnout when talking about work. However, anyone who feels overworked and undervalued is at risk for burnout. Some causes of burnout can include having little or no control over your work, feeling underappreciated, working in a high pressure environment, not having enough time to socialize or relax, having a lack of close relationships, not getting enough sleep, or taking on too many responsibilities. Additionally, several personality traits can place individuals at risk for burnout including being a perfectionist, having a pessimistic view of the world, having a need to be in control, or being a high-achiever. 


How is burnout treated? 


Treatment of burnout focuses mostly on reducing stress and learning stress management techniques. Additionally, learning self-care strategies and accessing social support are crucial for reducing the impact of stress in one’s life. 


If you’re feeling burnout or recognize some of the above symptoms in yourself, consider contacting us to see how we can help you. 

Burnout

Burnout can be defined as a state of emotional, physical, and mental exhaustion. Burnout often occurs when we feel overwhelmed with stress, overworked, and/or emotionally drained. Burnout can have many negative effects including reduced productivity, increased feelings of helplessness or hopelessness, as well as long-term changes to our bodies due to prolonged stress. 

Signs and symptoms of burnout can include:  
  • Feeling tired and drained often 
  • Lowered immunity, frequently sick 
  • Frequent headaches or pain
  • Changes in appetite or sleeping habits 
  • A sense of failure or self-doubt 
  • Feeling helpless or defeated
  • Detachment or feeling alone in the world 
  • Loss of motivation 
  • An increasingly negative outlook 
  • Decreased life satisfaction 
  • Withdrawal from responsibilities 
  • Isolation 
  • Procrastination or taking longer to complete tasks 
  • Using food, drugs, or alcohol to cope with stress 
  • Taking out frustrations on others or aggressive behaviour 
  • Skipping work or tardiness 

    Coping Skills

    When dealing with stress, everyone deals with it in different ways. Coping strategies are the behaviours, thoughts, and emotions that we use to adjust to situations occurring in our lives. There are many different coping styles that individuals use. However, some are healthier and more effective than others. 


    Examples of healthy coping strategies include: 

     

    • Humour or positive reframing
    • Seeking support from others 
    • Problem solving 
    • Relaxation 
    • Physical activity or exercise 
    • Adjusting expectations 
    • Seeking professional help 

    Some examples of negative coping strategies include 

     

    • Denial 
    • Self-blame 
    • Drug or alcohol use 
    • Overeating 
    • Procrastination
    • Social withdrawal 
    • Self-harm
    • Aggression  

     

     

    How do you cope with stress? 


    Contact us to see how we can help you increase the use of positive coping strategies in your life. 

    Emotional Dysregulation

    Emotional dysregulation can be characterized as an inability to control or regulate both the intensity and duration of emotional responses. A person with emotional dysregulation may react to situations in an exaggerated manner by engaging in bursts of anger , crying, passive aggressive behaviour, or creating conflict.


    Emotional dysregulation has been associated with depression , PTSD , ADHD , substance use , and borderline personality disorder , as well as difficulty in interpersonal relationships. 


    Signs of emotional dysregulation can include: 

     

     

    How is emotional dysregulation treated? 


    Dialectical behaviour therapy (DBT) is one of the most successful therapies used to treat emotional dysregulation. During DBT, individuals can learn how to effectively manage and regulate their emotions and cope with emotions that may be distressing. 


    If you or someone you know is struggling with emotion dysregulation, contact us to see how we can help.