How to Master Stress Management

Fidget spinners and weighted blankets are only the latest in a slew of products contributing to anxiety consumerism. From essential oils and aromatherapy to adult coloring books, the growing popularity of stress relief products has made one thing clear: Americans are stressed, and they’re looking for a solution.

However, there’s little—if any—scientific evidence to support that these products actually work.

With the latest American Psychiatric Association (APA) poll showing the first significant uptick in stress levels in a decade, it’s no shock that Americans are looking for a quick way to relieve stress. However, stress management is not a one-size-fits-all endeavor.

While stress is universally experienced, finding the best way to manage stress should come down to what’s best for you. Whether you suffer from chronic stress or anxiety, or simply want to alleviate the effects of daily stressors, we’re here to help you discover a variety of stress management options.

Effects of Stress

According to the Anxiety and Depression Association of America , around 40 million American adults—roughly 18 percent of the population—have an anxiety disorder. Though degrees to which people experience it may differ, stress generally refers to two things: the psychological perception of pressure and the body's response to it.

Whether physical or mental, stress triggers a rush of hormones such as cortisol and cortisone-like compounds called glucocorticoids. In reaction, our blood starts pumping, increasing our heart rate and mobilizing fat and sugar for fast energy, focus, muscle reaction and more. Though a natural, adaptive reaction , prolonged or repeated stress responses can have serious effects on our physical and mental health.

Stress Management Techniques

One study from the University of Connecticut found that 20 minutes was an effective amount of time to build resilience toward future stress. However, finding the right technique for you still makes all the difference.

Daily Stress

Though day-to-day stressors may seem more mundane, repeated daily stress over time can have can have a profound effect on our health, making it all the more important to take a proactive approach to finding relief. For those who aren’t overly stressed, certain hobbies can provide a source of eustress —a healthy type of stress that comes with a sense of motivation, performance and emotional well-being. Activities like exercise or engaging in art and drawing have shown to work particularly well in relieving daily stress.

Acute Stress

Acute stress often comes quickly and unexpectedly, which means taking quick mental breaks through meditation or breathing exercises can help you take the step back you need to calm down, regroup and resume your daily tasks. One study found that mindfulness techniques such as counting your breaths can result in a positive effect on mood as well as reverse your stress response , which, if continuously triggered, can lead to chronic stress.

By making some of these acute stress-relieving activities a habit, you’ll be less reactive to common stressors in the future and have a strategy to overcome them.

Chronic Stress

Managing chronic stress often requires a combination approach. Whether it be short-term stress relief strategies or long-term approaches such as medication or therapy sessions —it’s essential to have at least one consistent, stress-relieving practice to turn to.

For chronic stress , relief may include things like exercising regularly, journaling or practicing yoga in order to reduce stress and increase overall wellness. Even listening to music has been proven to help combat both the physical and emotional effects of stress. Research has found that the change in brainwave activity brought on by music can enable your brain to shift speeds, regulating your state of mind and improving your mood, along with other long-term benefits.

Though these techniques may not be able to eradicate your stress completely, finding healthy habits and strategies to cope with stress can have tremendous positive effects on both daily life and your overall mental health.

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Looking for a more in-depth approach to managing your stress? Clayton Behavioral offers a variety of resources to help cope with stress, anxiety and other mental disorders. Feel free to call Feel free to call Madeline Goodwill, our CBT Program Director, at 314-222-6320 for a free 15-minute consultation to answer any questions you may have.