The Effectiveness of Using CBT Stress Management Techniques

What is stress?

Stress is the body’s natural response to challenges or threats that activate the “fight or flight” mechanism. The “fight or flight” response is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival.

When this response is triggered, several changes happen in the body, including increased heart rate, faster breathing, and a release of adrenaline and other stress hormones. These changes give the body the energy and strength to deal with the threat.

Examples of stressors which may cause this response are work demands, health issues, a relationship breakdown, or family issues. When these stressors persist they can result in chronic stress.

What are the types of Stress:

• Acute stress: Short-term stress that arises from immediate challenges, such as meeting a deadline or narrowly avoiding an accident.
• Chronic stress: Long-term feelings of stress from ongoing situations, such as job pressure, relationship problems, or financial difficulties​.

What are the causes of stress?

There are many different causes of stress that can be grouped into objective factors, subjective factors, and interactive factors:

• Objective factors: Events that are naturally stressful, regardless of whether they are good or bad. Experiencing the death of a loved one, dealing with medical issues, getting married and being promoted are all examples of objective stressors.
• Subjective factors: Personal thoughts and feelings about situations and experiences can cause stress, which differs between people. For example, someone might feel stressed if they are running late to an appointment, in case it comes across poorly or results in the need to reschedule.
• Interactive factors: The way we interact with the world and how we look after ourselves can influence how stressed we feel. Lack of sleep and exercise are two examples of interactive factors that can increase stress levels.

Other common examples of stressors are work demands, a relationship breakdown, or family issues.

When these stressors persist, they can result in chronic stress.

What are the symptoms of stress?

• Headaches
• Muscle tension
• Fatigue
• Anxiety
• Irritability
• Depression
• Difficulty concentrating
• Memory problems
• Changes in appetite
• Sleep disturbances
• Withdrawal from social activities

When stress symptoms start to impact daily life, it’s crucial to invest in ways to manage them, such as cognitive behavioural  therapy and self help techniques.

Using Cognitive Behavioural Therapy (CBT) for Stress Management

What is CBT?

Cognitive behavioural therapy (CBT) is a type of talking therapy that aims to help individuals reframe the negative thoughts, feelings, and behaviours that contribute to mental health issues like stress, anxiety, and depression. CBT can be conducted in-person or online.

It is a well-established, evidence-based type of therapy that can help individuals identify and change negative thought patterns and behaviours around stress through use of stress management techniques.

Cognitive Behaviour Therapy (CBT) is a well-established, evidence-based therapy designed to help individuals identify and change negative thought patterns and behaviours around stress through stress management techniques.

How does CBT help with stress management?

Numerous studies have validated the efficacy of CBT for stress management. It is often recommended as a first-line treatment due to its strong empirical support and adaptability to individual needs.

CBT techniques can help individuals with stress management by:

Identifying and changing thought patterns: CBT helps individuals identify negative, distorted thinking patterns contributing to stress. Recognising these patterns makes it possible to view stressful situations more clearly and respond to them more effectively.

Developing coping strategies: CBT equips individuals with practical skills to cope with stress. These strategies include problem-solving to address the source of stress, relaxation techniques to reduce physical impact, or assertiveness training to improve communication in stressful interactions.

Improving emotional regulation: In therapy sessions, individuals learn to manage their emotional responses to stress. This includes techniques for calming the mind and body, which can help prevent stress from escalating and leading to more serious anxiety or depression.

Building resilience: Over time, the skills developed through CBT foster resilience, allowing individuals to handle future stressors more effectively. This proactive approach helps manage current stress and prepares individuals to face future challenges with greater confidence and less anxiety.

Evidence-based effectiveness: Numerous studies have validated the efficacy of CBT for stress management. It is often recommended as a first-line treatment due to its strong empirical support and adaptability to individual needs.

CBT techniques for stress management

CBT can provide individuals with a range of techniques, tools, and exercises for stress management. Common CBT techniques for managing stress include:

Identifying negative thoughts 

It is important to first identify any negative thoughts you are having that are contributing to your stress and anxiety.

By paying attention to your thoughts, noticing when they are adding to your stress levels, and writing them down, you can reflect on them and analyse how ‘realistic’ they are.

Once you have identified any unrealistic, negative thoughts, you can work on reframing them to be more positive and productive.

Reframing and changing your perspective

Reframing thoughts is a common CBT technique for stress management as it helps individuals approach stressful situations in a more positive and productive way.

After identifying negative thoughts you are having, try challenging them by asking yourself questions like:

• Are there any positive aspects of the situation I am overlooking?
• Are there any other explanations for what’s happening that are more realistic?
• Can I view the situation in a more helpful way?

Challenge yourself to approach the situation using positive language and regularly writing down and reciting your reframed thoughts.

Problem solving

CBT can also help teach you how to use problem-solving exercises for stress management. This technique can help you approach situations in a more measured, objective way and make you feel more in control of managing stressors.

Problem-solving techniques include identifying the problem that is causing you stress, coming up with possible solutions, evaluating each solution individually, and choosing the best option to take forward for tackling the problem.

Practising relaxation techniques

Relaxation techniques help you maintain a calm, quiet mind and reduce tension in the body.

There are a wide range of relaxation techniques you can try, such as deep breathing, muscle relaxation, mindfulness, and engaging in calming activities like reading a book, listening to music, or colouring in.

Setting realistic goals 

Having big, unrealistic goals that you are trying to achieve can overwhelm you and add to your stress. Breaking down big goals into smaller, more achievable targets can help you feel a sense of achievement and motivate you to take smaller steps towards your overarching goals.

Start by identifying your ultimate goal, then break it down into more manageable steps. Prioritise these more achievable tasks by urgency and importance, set realistic deadlines for completing them, and celebrate successes along the way.

Being more assertive

Being assertive and learning when and how to say no to people can help reduce stress. Practising assertiveness can help you feel more in control by ensuring your boundaries are being respected by others and that you are managing the demands placed on you.

Make sure to set and maintain boundaries, limit expectations, and be clear and direct when saying no. Most importantly, ensure you practice self-care and prioritise your own needs in order to protect your mental health.

Manage your stress with online CBT

Stress management is crucial for maintaining mental and physical health, and online CBT therapy offers a practical, convenient, and accessible way to achieve this.

Whether you are dealing with work-related stress, personal challenges, or general anxiety, Onebright Online Therapy can help you manage these issues and improve your well-being.

Fill out the form below to book your first online cognitive behavioural therapy session with Onebright.