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Understanding Stress, Navigating Through Tension and Anxiety with Online Therapy


stress and overwhelm


This month is Stress Awareness Month (along with other awarenesses to raise this month). Let’s dive into some stress talk. In today's fast-paced world, stress has become a constant and nagging companion for many adults. Understanding stress, distinguishing it from anxiety, recognizing its signs, and learning effective management strategies can significantly improve your quality of life. This post explores these aspects and introduces the role of online therapy in managing stress.


What is Stress?

Stress is your body's response to any demand or challenge. When faced with a situation, your body reacts with physical, mental, and emotional responses. Stress can be positive, keeping us alert and ready to avoid danger, but it becomes problematic when stressors continue without relief or periods of relaxation.


Stress vs. Anxiety, Understanding the Difference

While stress and anxiety often go hand in hand, and even though they are often used interchangeably, they are not the same. Stress is a response to an external cause, such as a tight deadline at work, and typically diminishes once the situation is resolved. Anxiety, on the other hand, is a person's specific reaction to stress; its feelings of fear or apprehension about what's to come can linger even in the absence of external stressors.


Diving a Bit Further Into Stress, Stress Cycle and Stress Response

The stress cycle and stress response are fundamental concepts in understanding how our bodies react to stressors—events or conditions that trigger our stress reactions. This process is both physiological and psychological, affecting nearly every system in our body. Here's a brief overview:


What is the Stress Cycle?

The stress cycle refers to the process in which our bodies go through when responding to stressors. It starts when we encounter a potential threat and ends when we either address the stressor effectively or fail to do so, potentially leading to chronic stress or health issues. This can literally feel like a cycle that you don’t know how to break, either that you are “spiraling”, “circling”, or “barely staying afloat”.


What is the Stress Response?

The stress response, often termed the "fight or flight" response, is our body's immediate reaction to a perceived threat. This response is designed to enable quick, powerful reactions to potential dangers. It involves a series of hormonal and physiological changes that prepare the body to either fight the threat or flee from it.


The Different Phases of the Stress Response

  • Fight - Imagine you're chatting with some friends outside, and suddenly a big dog comes running towards you, looking a bit scary. Your body might decide it's time to stand up and protect yourself, just like a superhero might stand up to a villain. This is called the "fight" response. Your body gets ready to take action to keep you safe.

  • Flight - Now, instead of deciding to stand up to the dog, imagine you think the best idea is to run away as fast as you can to a safe place. This is the "flight" response. It's like when you're playing tag, and you run away so you don't get tagged. Your body helps you run faster to get away from the scary dog.

  • Freeze - Sometimes, when something scary happens, you might feel like you can't move at all, like you're frozen in place. This is the "freeze" response. It's like playing a game of freeze tag, and suddenly you're "it," and you can't move. Your body does this hoping the scary thing might not notice you if you're very still.

  • Fawn - "Fawn" might sound a bit strange, but it's when you try to make friends or be really nice to someone so they won't be mean to you. Imagine if, instead of running from the dog or fighting it, you decide to gently talk to it and offer it a treat, hoping it will be friendly. This is the "fawn" response. It's like trying to make a new friend on the playground by sharing your toys or snacks.


Each of these responses is a way your body tries to protect you when you feel scared or nervous. Just like superheroes have different powers for different situations, your body has different ways of keeping you safe!


Signs of Stress

Recognizing the signs of stress is crucial in taking early steps to manage it. Common indicators include:

  • Irritability or moodiness

  • Overwhelm or feeling unable to cope

  • Cognitive difficulties, such as problems concentrating or making decisions

  • Physical symptoms like headaches, muscle tension, or changes in sleep patterns

  • Changes in behavior, such as increased use of alcohol, drugs, or smoking


The Impact of Stress

Unmanaged stress can have comprehensive effects on your health and well-being, including:

  • Physical Health: Chronic stress can lead to serious health problems like heart disease, high blood pressure, diabetes, and other illnesses.

  • Mental Health: It can exacerbate or contribute to anxiety, depression, and other mental health issues.

  • Personal and Professional Life: Stress can strain relationships, decrease productivity, and reduce overall life satisfaction.


Strategies to Reduce Stress

Managing stress involves learning strategies to deal with it effectively:

  • Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing exercises, and yoga can reduce stress levels.

  • Physical Activity: Regular exercise is a powerful stress reliever.

  • Healthy Lifestyle Choices: Maintaining a balanced diet, getting enough sleep, and avoiding excessive alcohol, caffeine, and sugar can help manage stress.

  • Time Management: Prioritizing tasks, setting boundaries, and taking breaks can reduce work-related stress.

  • Seek Support: Talking to friends, family, or a professional can provide emotional support and stress relief.

How Can an Online Therapist Help?

Online therapy offers a convenient, flexible, and effective way to manage stress. An online therapist can:

  • Provide a safe space to explore your feelings and identify the sources of your stress.

  • Teach coping strategies tailored to your specific needs and lifestyle.

  • Offer support and guidance in implementing lifestyle changes to reduce stress.

  • Help you develop a personalized plan to manage stressors and improve your mental health.

Online therapy can be particularly beneficial for those with busy schedules, offering the flexibility to seek support from anywhere.


Understanding stress and learning to manage it effectively can significantly improve your life. By recognizing the signs of stress, implementing effective management strategies, and seeking the support of an online therapist, you can navigate through tension and anxiety towards a healthier, more balanced life.


Remember, taking the first step towards managing stress is a sign of strength. If you're feeling overwhelmed, consider reaching out to an online therapist today.



Check out our therapists today, most have immediate availability and offer a free introductory session.


In Pennsylvania, accessing therapy online means you can find support from the comfort of your own home, at times that suit you and your partner the best. It's a flexible, accessible way to get the help you during your online individual, couples, and family therapy appointments. No matter where you are in Pennsylvania, such as if you are looking for therapy in Philadelphia, therapy in Pittsburgh, therapy in Montgomery County, therapy in Bucks County, therapy in Delaware County, therapy in Lancaster County, therapy in Chester County, and beyond!


Blog Disclaimer - These posts are not meant to treat, diagnose, or serve as a replacement for therapy.  If you or someone you know is experiencing a mental health emergency, please contact your local crisis center or dial 911.  Here are more immediate resources as well.

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