Almost every person faces a stressful situation in their daily life. Some overcome these challenges, while others can’t. In 2017, as many as 61% of U.S. citizens reported feeling stressed about work. Recently, stress levels saw a rise due to the global pandemic resulting in loss of lives and economic difficulties. While it’s an incredibly common phenomenon, it is hugely undermined.
The American Psychological Association defines stress as a physical or mental response to stressors. Common symptoms of stress include:
- Heart palpitations
- Shortness of breath
- Muscle tension
- Chest pain
- Negative emotions.
Work, money constraints, media overexposure, bad sleeping habits, and even poor nutrition can all be causes of stress.
Types of Stress: The Good and Bad
However, stress isn’t always a bad influence; good stress, or eustress, is integral for our lives. It can motivate us to improve ourselves or even enjoy ourselves on a rollercoaster. But, when the stressors become an obstacle, the resulting response is "bad stress."
There are three main types of stress mentioned below, which affect our well-being:
- Acute stress is the most commonly experienced form of stress. It is a reaction that occurs in response to any stressful event, such as meeting a deadline and is often short-lived.
- Episodic acute stress refers to frequent occurrences of acute stress. People facing this issue often feel pressured and rushed.
- Chronic stress refers to continued and consistent feelings of pressure and trauma. People with this condition are always tense and unable to relax. This is highly harmful to one’s body and mind.
If you or your loved ones often battle with bad stress, it might be time to look for therapy options. Nowadays, online counseling services have made access to therapy easy and more comfortable. Such services are much more convenient and affordable than the traditional clinical setups.
Compared to in-person therapy, online therapy costs almost half the price. While some therapy providers might not take insurance, their rates can still be considered the cheapest in the market.
Seeking stress therapy online is a favorable option for those who dread the hassle of traveling to and from appointments or are uncomfortable with the idea of seeking mental help.
How Does Online Therapy for Stress Work?
Online therapy, also called e-therapy, involves providing mental aid to the client through the internet. This service is provided through various means and mediums, including emails, real-time text messages, audio messages, or video calls. You can decide which option works best for you.
But what exactly happens during online stress therapy? Here are the steps you will take to start online counseling:
- First, you are requested to fill a questionnaire for basic information such as your age, sex, and the issues you are facing. This information helps the service provider connect you with the therapist best suited for your symptoms. All personal information is kept confidential, you can even opt to write a nickname instead of your actual name when filling the datasheet.
- Within the same day, you connect with the therapist suited to your unique needs. You can begin discussing your problem with the therapist right away.
- After the introduction, you can chat with a therapist daily or schedule sessions. If you prefer audio or video sessions, you can opt for those for an additional price.
- You and your therapist will work through the problems, thoughts, and feelings that cause stress in your life and adapt better coping mechanisms.
Now that you are better aware of the process, you can mull over the important stuff; the benefits of choosing therapy for reducing the stressful haze in which you constantly find yourself.
Will Online Therapy for Stress Help Me?
When you face a distressing situation, your body becomes alert and tense. It will only relax if you can manage the situation and relieve your worries. However, if you cannot relax, your body will remain fatigued, and your mind will feel even more jumbled.
For a better quality of life, it’s necessary to address persistent stress and seek help to mitigate the resulting negative effects. Adversities are a part of the natural discourse we call life. But, not everyone can healthily cope with the strain life often places on their shoulders.
Online therapy for stress will prove to be helpful for anyone willing to commit to bettering themselves. One session with a therapist won’t magically cure your stress. Like most things, it takes time and effort to curb your worrying thoughts slowly.
You can benefit from online therapy for stress if you are one of the many people who struggle with:
- Work pressures
- Loss of a loved one
- Traumatic events (accidents, natural disasters, etc.)
- Major medical-diagnosis
- Any transition in your life
It is best to be kind to yourself and acknowledge when you are unable to cope with the difficulties life throws at you. Seeking mental help is nothing to be ashamed of; instead, it is the first step to a healthier you.
Reduce Stress with Online TherapySpeak to a Licensed Therapist Today
What Are the Types of Online Therapy for Stress?
Psychotherapy is not restricted to any one method. There are many treatment options available that a therapist may use. Deciding on a strategy depends entirely on the needs of the client. The most popular techniques in the field are:
- Cognitive behavioral therapy involves identifying the core beliefs leading to the development of stress. These negative thoughts are then modified and replaced by a more positive thought pattern.
- Mindfulness-based cognitive therapy (MBCT) is a combination of CBT and mindfulness techniques.
- Exposure therapy involves gradually exposing the client to stressors that they avoid. Rather than avoiding stressful situations, it is better to face them and extinguish the trigger.
- Group therapy is suggested for a large-scale event that affects many people, like divorce or devastation caused by a tornado.
- Acceptance and commitment therapy (ACT) encourages individuals to accept their feelings and thoughts rather than repressing them. This technique is usually paired with MBCT to teach mindfulness and behaviors suited to personal values.
The therapist may decide on using any of the above-listed interventions, a combination of many, or even a completely different one. However, the underlying principle is the same – develop the thoughts and behaviors needed to cope in a trying situation.
How to Manage Stress?
The counselor may also introduce other coping techniques to develop stress management skills. These involve strategies to relax your body and mind to reduce the effects of stressful situations. The therapist might advise you to follow any of the following techniques to relieve stress:
- Deep breathing is the very first relaxation technique a therapist teaches to their client. To practice deep breathing, inhale deeply through your nose, hold for 3–4 seconds, and exhale deeply through the mouth. This technique freshens your brain by increasing its oxygen supply.
- Exercise is one of the most effective stress-relieving techniques you could try. While exercise is generally good for your well-being, it also helps with stress management. When you exercise, you release feel-good chemicals, called endorphins, into your system. These give your step an extra pep and allow you to think more clearly. Even walking every day is enough to get you stimulated.
- Nature hikes are great to relax your mind. You are constantly surrounded by negative stimulators like digital media, work stress, pollution, and more. A walk in nature resets your internal mechanism and balances out all the unrest in your mind.
- Social gatherings with friends or family might help you vent your feelings and share your experience with someone who has experienced the same worries. By sharing your feelings, you lighten the load on your shoulders and might even receive helpful advice from those who are coping well.
- Meditating is a form of deep relaxation that reduces the clutter in your mind that might be hindering your rational thought process, resulting in stress.
- Journaling about your triggers and responses to distressing events is seen to help sort out your jumbled thoughts and release negative emotions. Write out whatever comes to mind and lighten the worries camped up there.
- Healthy eating habits are essential for balancing your internal state. Green leafy vegetables and raw fruits are good counters for stress. It is important that you eat a balanced diet and not miss meals. If you can, reduce your caffeine intake to lower agitation.
Consistency is key when it comes to these practices. Exercising once and then not making an effort again isn’t going to help. Therefore, if you want to manage your stress, give these interventions your best shot.
Online Therapy for Stress Can Help You Feel More at Ease
While healthy stress levels can be a good motivation and make our life exciting, constant stress is detrimental to your well-being and quality of life. If you are often stressed, it might be possible that you’re not using healthy and effective management techniques or not listening to your body.
Seeking therapy is the first step you can take to live a full and happy life. Online therapy for stress is just as effective, if not more, as in-person settings. To make your therapy experience easy, comfortable, convenient, and most importantly affordable, online is the way to go. If you do decide to seek therapy online, you can find credible professionals here at DoMental.