3.3. Explain psychological approaches to managing stress

This guide will help you answer 3.3. Explain psychological approaches to managing stress.

Stress is a common experience that affects mental, emotional, and physical health. Managing it is important for maintaining overall wellbeing. Various psychological approaches help individuals cope with stress effectively. These approaches are grounded in understanding mental processes and behaviour, focusing on ways to reduce or manage the negative impacts of stress.

Different methods suit different people, depending on their unique situations and needs. In this guide, we cover several psychological approaches to managing stress.

Cognitive-Behavioural Therapy (CBT)

CBT is one of the most widely used approaches for managing stress. It focuses on the connection between thoughts, feelings, and behaviours. The aim is to identify and challenge negative thinking patterns that may worsen stress and replace them with healthier alternatives.

CBT typically involves:

• Recognising unhelpful thought patterns (e.g., “This is too much, and I cannot handle it”).
• Challenging these thoughts with evidence (e.g., “I have managed similar challenges before, so I can do it again”).
• Developing coping mechanisms, such as problem-solving skills or relaxation techniques.

By changing the way a person interprets a stressful situation, CBT can reduce its emotional impact and lead to more constructive behaviour.

Mindfulness-Based Techniques

Mindfulness involves paying attention to the present moment without judgement. It helps individuals become more aware of their thoughts and feelings without being overwhelmed by them.

Mindfulness techniques for stress management include:

• Deep breathing exercises
• Meditation practices
• Body scans (focusing on different parts of the body to release tension)

Mindful awareness can help someone recognise stress triggers and respond in calmer, more thoughtful ways. Over time, it can reduce the intensity of stress reactions and improve emotional resilience.

Progressive Muscle Relaxation (PMR)

PMR is a stress-reduction technique that involves tensing and then relaxing different muscle groups in the body. This method allows individuals to release physical tension, which often accompanies stress.

Steps for practising PMR are:

1. Sit or lie down in a comfortable position.
2. Start with one muscle group, such as your hands.
3. Tense the muscles for a few seconds, then release and notice the relaxation.
4. Move to other muscle groups, such as your arms, legs, and shoulders.

PMR not only reduces physical tension but also calms the mind, making it easier to manage stress.

Problem-Solving Therapy (PST)

PST focuses on developing practical skills to deal with stressors. It is particularly helpful for managing problems that feel overwhelming or impossible to resolve.

The basic steps in PST include:

1. Identifying the specific problem causing stress.
2. Brainstorming potential solutions.
3. Evaluating the pros and cons of each solution.
4. Selecting the best option and creating a plan to implement it.
5. Assessing the outcome and adjusting the plan if needed.

By breaking a problem down into manageable steps, PST helps individuals feel more in control, reducing stress levels.

Social Support and Interpersonal Therapy

Building and maintaining strong relationships is key to stress management. Interpersonal therapy (IPT) focuses on improving communication and social skills, helping individuals strengthen their support networks.

IPT includes:

• Identifying relationships or social situations contributing to stress.
• Practising healthy ways to express emotions and needs.
• Developing techniques to resolve interpersonal conflicts.

Having a reliable support network provides emotional comfort, practical assistance, and a sense of belonging—all of which reduce stress.

Acceptance and Commitment Therapy (ACT)

ACT encourages individuals to accept what is out of their control while committing to actions that improve their lives. It is particularly useful for managing chronic stress or situations that cannot easily be changed.

Key components of ACT include:

• Acceptance: Acknowledging stress and its effects without trying to suppress it.
• Defusion: Separating oneself from stress-inducing thoughts to prevent being overwhelmed by them.
• Values-based actions: Identifying personal values and taking meaningful steps aligned with these values.

ACT teaches that it is okay to experience stress, but we can focus instead on taking actions that bring purpose or fulfilment.

Psychoeducation

Psychoeducation involves teaching individuals about the nature of stress, its effects on the body and mind, and effective management strategies. This approach empowers people to take control of their stress responses.

Topics covered in psychoeducation might include:

• The role of hormones like cortisol in creating stress responses.
• How lifestyle factors such as sleep, diet, and exercise impact stress.
• The importance of proactive coping strategies.

By increasing understanding, psychoeducation reduces the fear and helplessness often associated with stress.

Biofeedback Therapy

Biofeedback is a form of therapy that uses monitoring devices to measure physiological functions such as heart rate, muscle tension, or skin temperature. It helps individuals learn how to control these functions to reduce stress.

For example, someone might practise slowing their heart rate through deep breathing after seeing how fast it increases during moments of stress. This approach provides real-time feedback, which can motivate and guide effective stress reduction techniques.

Behavioural Activation

Stress can lead to avoidance behaviours, like withdrawing from hobbies or avoiding tasks. Behavioural activation targets this problem by encouraging individuals to engage in positive, meaningful activities.

The steps in behavioural activation include:

1. Identifying activities that bring joy, relaxation, or purpose.
2. Scheduling these activities into daily life.
3. Reflecting on how participation reduced stress or improved mood.

Engaging in enjoyable activities counters feelings of stress and builds a sense of achievement.

Combining Approaches

Often, stress management is most effective when multiple approaches are combined. For instance:

• CBT might improve thought patterns while mindfulness enhances emotional awareness.
• Practising PMR could complement PST by relaxing the body before tackling problems.
• Taking part in social activities can work well alongside ACT by reinforcing personal values.

An approach that includes both psychological techniques and practical coping methods is more likely to provide lasting stress relief.

When to Seek Professional Support

While the approaches described here can benefit many people, some stress requires professional help. This is especially true if stress becomes so overwhelming that it interferes with daily life or leads to anxiety, depression, or other mental health problems.

Professionals like counsellors, psychologists, and therapists can tailor these approaches to meet individual needs and address underlying issues.

Final Thoughts

Stress is a natural part of life, but it doesn’t have to take over. Psychological approaches such as CBT, mindfulness, and PST offer valuable tools to understand and manage stress effectively. Each method helps in different ways, whether by changing thoughts, relaxing the body, or improving problem-solving skills.

By exploring these strategies and seeking support if needed, individuals can reduce the harmful impacts of stress and work towards a healthier, more balanced life.