November 2021 Newsletter | CBT Stress Management Techniques
November 3rd is International Stress Awareness Day. Not that most of us need a special day to be aware of stress. These past two years have increased our stress levels on so many fronts – physical, mental, financial. Stress is a normal, physiological, survival response to potential threats in the environment. But chronic stress can negatively impact health, well-being, and even longevity. With the pandemic still here, the need for stress management is substantial.
Here are five concrete techniques to manage stress using Cognitive Behavior Therapy (CBT):
1. Identify and reframe negative thinking.
When we ruminate over conversations or situations, we often find ourselves caught in a loop of negative thinking. Ensnared by our own thoughts, we stress ourselves out with a downward spiral. If we can identify these self-defeating thoughts or cognitive distortions, we can notice the pattern and reverse it. Some examples of negative thinking include:
Mind-reading – Example: a friend doesn't text back and you assume it is because they are mad at you. A more positive, realistic view is that they have a life outside of you and have been too busy or have forgotten to text back. You can never know what someone else is thinking.
Discounting the positive – Example: Your teenage daughter says she hates you and you think this outburst means that you are a bad parent. A more positive, realistic view would include all the tender moments you have shared and the love you have given her. Few relationships or situations in life are all negative or all positive.
Fortune-telling – Example: your date stands you up and you start thinking that you will never find a partner and will die alone with only your cats for company. A more positive, realistic view is that if this person didn't show, then they would not make a good partner. You can most likely find someone better, and even if you don't, cats can make great company! In truth, we can never predict the future. If covid taught us anything, it's that you never know what will happen.
2. Daily Mood Log.
Now that you are aware of negative thoughts patterns, you can journal when they occur. Take a moment to record:
The upsetting event
The emotions it causes
The negative thoughts surrounding it
The cognitive distortions these thoughts show
Then replace these distortions with a more positive, realistic perspective on the situation.
3. Schedule worry breaks.
You may not be able to stop yourself from worrying, but you can limit and control it. If you give yourself full permission to worry at set times, you can compartmentalize your negative thoughts and then live life more fully and positively the rest of the day.
4. Practice self-compassion.
We are often hardest on ourselves. Negative self-talk is pervasive and can be highly damaging. When you notice this self-criticism or self-blame, imagine yourself as a good friend. What would you say to a friend in your situation? Can you show yourself the same compassion?
5. Explore Mindfulness.
Mindfulness just refers to the act of being present in the present. When you find yourself spiraling over events that have happened or may (though most likely may not) happen in the future, bring yourself back to the current moment. How?
Breathe. Practice 4 -7- 8 breathing (breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds).
Exercise. In addition to health benefits, physical challenges and movement help you stay present in your body. Whether you choose yoga, kickboxing, running, or just taking a walk, exercise not only increases fitness, it can relieve mental stress and boost motivation.
Check in with your senses. Take a couple minutes to be aware of any sensations - what do you see, what do you hear, what do feel? Bringing yourself back to the present moment can disrupt your negative spiral and help you appreciate what is happening right now.
These techniques illustrate just a few examples of the many CBT skills that can help reduce stress. Stress can feel overwhelming. Being kind to yourself can help you navigate these difficult times and make stress feel more manageable.