Navigating Stress: A Psychological Perspective and Practical Strategies

9 April 2024by Mary Brennan

By Dr Valeska Berg and Mary Brennan, Clinical Psychology Registrar


Stress is an inevitable part of life. While low levels of stress can help us to get motivated, high levels of stress can interfere with our day-to-day functioning. Learning how to manage stress effectively helps to maintain mental well-being. In this article, we will explore tips and strategies from various psychological perspectives to help you better understand and cope with stress. 


What is it? 

Before diving into strategies, let’s briefly look at stress from a psychological standpoint. Elevated stress is the body’s natural response to a perceived threat or challenge. It triggers the release of hormones like cortisol and adrenaline, preparing the body for a “fight or flight” response. While some level of stress may be useful to encourage us to action tasks and tackle projects, an excess of stress may be detrimental to our wellbeing, potentially causing us to feel overwhelmed and leading to poor health outcomes such as burnout. Chronic stress can suppress the body’s immune system and ultimately manifests as illness (Seiler et al., 2020).  

Some approaches to assist in improving our stress management are highlighted below but it may also be helpful to consider the current commitments you are balancing and whether you may be able to simplify these. Ultimately, you may be able to reduce your overall stress and repurpose reclaimed minutes or hours toward creating a life of greater relaxation, meaning, and aligned value. We have outlined some of the main benefits of stress reduction below. 

Benefits 

Improved mental health 

Chronic stress can lead to mental health conditions like depression and anxiety. Learning stress management techniques can improve your mood and lower your risk of developing mental health conditions. 

Better sleep  

Stress and sleep are connected. If you experience chronic stress, you may find it hard to get enough quality sleep. In return, this can cause anxiety and irritable mood. Stress-reduction techniques, such as mediations, particularly before bed, could help you sleep better. For more information on how to get better sleep have a look at this sleep toolkit or listen to this podcast episode. 

Reduced blood pressure 

High blood pressure is linked with stroke and chronic and coronary heart disease and is responsible for around 12.8% of deaths worldwide. Reducing stress may reduce your blood pressure and improve your overall physical health. 

Reduced heart rate 

Chronic stress can affect your heart rate. Managing stress could reduce your heart rate, improve your overall physical well-being, and mitigate your risk of heart disease. 

Improved executive functioning  

Stress can affect your cognitive abilities, such as attention, memory, and decision-making. Reducing stress can improve your executive functioning and performance.  

These are just a few examples of the benefits of reducing stress. There are many other benefits, such as improved digestion, immune function, and social relationships. 

 

Putting it into practice 

Below are a few techniques to reduce stress. Everyone is different, some of these strategies might work for you whereas others don’t. You might want to choose one or two and focus on putting them into practice for 30 days.  

 

Mindfulness and Relaxation Techniques 

The importance of mindfulness and relaxation techniques to alleviate stress has long been supported by evidence (Asting, 1997; Gu et al., 2015). Practices such as deep breathing, meditation, and progressive muscle relaxation can help calm the mind and reduce the physiological impact of stress. For more information on how to apply mindfulness, check out our upcoming article ‘Embracing Mindfulness to Soothe Anxiety’ in May. 

Physical Activity 

The role of physical activity in stress reduction is consistently documented in research (Van Der Zwan et al., 2015). Exercise releases endorphins, the body’s natural mood lifters. Incorporating regular physical activity into your routine not only enhances physical health but also contributes significantly to mental well-being. We have included a free app with a variety of exercise to practice at home in the ‘resource’ section below. For tips on how to build healthy habits have a look at James Clear’s book ‘Atomic Habits’; you can find a short summary of the book here. 

Social Connections 

Humans are social beings, and maintaining strong social connections is a powerful stress buffer (Cohen, 2004). Spending time with loved ones, sharing concerns, and seeking support when needed are all methods of increasing connection, as opposed to withdrawing or isolating which can further impact on our stress levels. Positive relationships can provide emotional support and practical assistance during challenging times. 

Creative Expression 

Another approach which may assist with reducing stress, relies on the therapeutic benefits of creative expression (Stuckey & Nobel, 2010). Whether it’s writing, art, or music, engaging in creative activities allows for self-expression and serves as a constructive outlet for stress. 

 Time Management and Prioritization 

Stress often stems from feeling overwhelmed by tasks. Effective time management and prioritization may assist us to regain a sense of control and accomplishment (Häfner, Stock, & Oberst, 2015). Breaking tasks into smaller, manageable steps and focusing on one thing at a time can prevent stress from becoming unmanageable.   

Positive Psychology Approach 

Adopting a positive psychology informed approach may also assist with managing stress (Seligman & Csikszentmihalyi, 2000). It may include cultivating gratitude, focusing on strengths, and engaging in activities that bring joy. Shifting your mindset towards positivity can counterbalance the negative effects of stress. 

Self-Care Rituals 

Finally, the importance of self-care cannot be understated (Myers et al., 2012). Establishing regular self-care rituals, such as adequate sleep, healthy eating, and relaxation, is fundamental to building resilience against stress.  

In conclusion, managing stress involves a holistic approach that combines psychological insights with practical strategies. By incorporating techniques such as mindfulness, positive psychology, physical activity, social connections, creative expression, and effective time management into your life, you can navigate stress more effectively and promote overall well-being. Remember, it’s okay to seek professional help if stress becomes overwhelming, as psychologists and mental health professionals can provide valuable support and guidance. 

 If you would like to get in touch with qualified health professionals in Western Australia, follow this link. 

 

Resources 

Apps (free) 

Podcasts 

 

References 

Astin, J. A. (1997). Stress reduction through mindfulness meditation: Effects on psychological symptomatology, sense of control, and spiritual experiences. Psychotherapy and psychosomatics, 66(2), 97-106. https://doi.org/10.1159/000289116 

Cohen, S. (2004). Social relationships and health. American Psychologist, 59(8), 676–684. https://doi.org/10.1037/0003-066X.59.8.676 

Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical psychology review, 37, 1-12. https://doi.org/10.1016/j.cpr.2015.01.006 

Häfner, A., Stock, A., & Oberst, V. (2015). Decreasing students’ stress through time management training: An intervention study. European journal of psychology of education, 30, 81-94. https://doi.org/10.1007/s10212-014-0229-2 

Myers, S. B., Sweeney, A. C., Popick, V., Wesley, K., Bordfeld, A., & Fingerhut, R. (2012). Self-care practices and perceived stress levels among psychology graduate students. Training and Education in Professional Psychology, 6(1), 55. https://doi.org/10.1037/a0026534 

Microsoft Copilot. (2024). Conversation on stress. GitHub. 

Seiler, A., Fagundes, C.P., Christian, L.M. (2020). The Impact of Everyday Stressors on the Immune System and Health. In: Choukèr, A. (eds) Stress Challenges and Immunity in Space. Springer, Cham. https://doi.org/10.1007/978-3-030-16996-1_6 

Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14. https://doi.org/10.1037/0003-066X.55.1.5 

Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254–263. https://doi.org/10.2105/AJPH.2008.156497 

Van Der Zwan, J. E., De Vente, W., Huizink, A. C., Bögels, S. M., & De Bruin, E. I. (2015). Physical activity, mindfulness meditation, or heart rate variability biofeedback for stress reduction: a randomized controlled trial. Applied psychophysiology and biofeedback, 40, 257-268. https://doi.org/10.1007/s10484-015-9293-x

Available Psychologists who treat stress