Mindfully addressing stress

“Just relax!” How many times have you heard that one? And just how helpful was it? Probably just made you feel more stressed! So what do we do?

How stress affects us

Stress has such a holistic approach to our bodies. And not in a good way. It can affect us emotionally, physically, and mentally. We can get to where we feel fatigued on a regular basis, develop ulcers, have constant headaches, or become sick more often. Stress can cause us to develop “scatter brain”, having a difficult time remembering or keeping track of tasks. It can keep us from sleeping with racing thoughts, or induce much more sleep than usual with depression. It certainly can cause us to more easily lose our temper, feel sad, feel hopeless, or wish for an escape of some kind. And those emotions can and often do lead to some sort of coping mechanism to address them. I’ve heard of a whole range of coping mechanisms: exercise, alcohol, excessive shopping, cell phones, video games, cooking, marijuana, talking with a friend, sex, listening to music, reading, food, self-harm, journaling, crying, exploding at others, or a host of other responses.

How to address stress?

Now, of course some of these responses are going to be more or less desirable/helpful than others. The goal of stress reduction is to figure out how to either reduce the source of stress that has been steeping its flavor into our lives, or to discover how to increase our capacity to respond in healthy ways to that stress. Using unhealthy coping mechanisms, while they feel helpful in the moment, only serve to increase your stress over the long term.

Decreasing stress externally

One of the ways to address and manage stress in your life is to evaluate things in your environment which could be changed. Could household chores be divided differently? Could you afford to clean less or take shortcuts for your peace of mind? What is your job like? Are you in a toxic environment at work? Is there a support system of people who you could tap into to help you, or do you need to evaluate the long-term effects of keeping that job on your mental health and sanity? Getting some sunshine and a bit of exercise every day has been proven to boost mood, as has getting proper nutrition and hydration levels. Managing your environment may be a viable way to reduce your stress levels.

Decreasing stress internally

What does the inside of your head sound like to you? Are you your own worst critic, berating yourself for supposed stupid mistakes or things you said? Where is your kindness towards yourself? Maybe you find yourself worrying, and worrying, and worrying until your thoughts are a frantic freight train racing through your mind, day and night. I use this question for my clients who struggle here: If a friend was telling you about the exact problem you are telling me, would you scold them for thinking/feeling such things? 90% of the time, the answer is no, I would reassure them that this is only temporary, that they will do better next time. And yet, people often have a strong argument for why they don’t deserve this same kindness towards themselves. Please, argue against these thoughts! Use logic to fight against these intrusive thoughts! And remember to be kind to yourself. Give yourself a break for mistakes or awkward moments. You are only human.

Additional Resources

We have compiled a list of books, apps, and other resources that may be helpful tools as you try different ways to healthfully manage your stress:

 

Books

The Mindful Brain by Daniel J. Siegel

Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams,Danny Penman, & Jon Kabat-Zinn

Mindsight: The New Science of Personal Transformation by Daniel J. Siegel

Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence

by Rick Hanson

Videos

TED Talk: How to Make Stress Your Friend: https://youtu.be/RcGyVTAoXEU

TED Talk: Generation Stress: From Surviving to Thriving: https://youtu.be/7jRND5IU3Qg

CALM: https://www.youtube.com/watch?v=JK-dmKLFGnw

Overcoming Bad Inner Voices: https://www.youtube.com/watch?v=gGuZVuUBeiQ

Self Compassion: https://www.youtube.com/watch?v=-kfUE41-JFw

Apps

Virtual Hope Box (Free)

Stress Check (Free)

Stop, Breathe, & Think (Free)

Mindfulness Daily ($1.99)

Buddify- Mindfulness to Go ($2.99)

Calm- Meditate, Sleep, Relax (Free)

Sleepfulness (Free)

Headspace (Free)

Not every way of dealing with stress works for everybody; you may need to try quite a few different things before striking upon something that works well for you. Working with a counselor can also help to clarify and sharpen your goals and skills in stress management. What has worked well for you in the past to really calm down and cope with stressful situations? Let me know,

-Rachel

Which mental health professional is right for me?

When first needed to go see a counselor, I discovered that there are in fact many different types of therapists, counselors, and mental health professionals. It was a bit overwhelming. I’d like to take this post to share what knowledge I’ve gleaned with you, and perhaps help you in choosing which mental health professional is the best fit for your situation. This list is not ranked in any special order. While this information is not all-inclusive, as each professional and position varies in its specialties, I believe this list gives a good general delineation of the variety within mental health providers:

LMFT and LMFT-A:

A Licensed Marriage and Family Therapist must have a Master’s degree from an accredited university, with coursework focused on

  • Theoretical foundations
  • Human development
  • Family studies
  • Multicultural and gender issues
  • MFT assessment and treatment
  • Professional ethics
  • Applied professional research
  • Psychopathology

Upon the completion of this coursework, the person must complete at least a 300 hour internship, after which they can take the licensure exam for MFT’s. Upon passing, they become an LMFT-A, or Licensed Marriage and Family Therapist Associate. This means that they have to complete 3,000 hours of work supervised by an LMFT-Supervisor. Half of the hours they complete in therapy, directly interacting with clients, must be with families, couples, or just two or more people who are either in the same household or related. When those hours are completed, they can then become a fully-licensed LMFT.

LMFT’s are trained to look at situations from a systemic point of view- to take in all parties contributing to the situation and examining the interactions and their effects on the client or clients. They are trained to work with families, groups, and individuals. Some pursue further specialties.


LPC and LPC-Intern:

A Licensed Professional Counselor must complete at least a Master’s degree in an accredited program. Their courses must cover a wide variety of topics including but not limited to:

  • Normal human growth and development
  • Counseling theories
  • Appraisal or assessment techniques
  • Counseling methods or techniques
  • Research
  • Social, cultural, and family issues
  • Lifestyle and career development

LPC’s must complete at least a 300 hour internship before the completion of their program, and then must test and pass a licensure examination before becoming an LPC-Intern. An LPC-Intern must complete 3,000 hours of work supervised by an LPC-Supervisor before they are eligible to become fully licensed as an LPC.

Most LPC’s are trained in individual counseling techniques. However, some choose to pursue specialties in doing group sessions, play therapy, or school counseling.


LCDC:

A Licensed Chemical Dependency Counselor is a bit of a different breed than an LMFT or LPC. To qualify, you must have at least an associate’s degree, complete 270 classroom hours of chemical dependency education, complete a 300 hour internship, then complete 4,000 hours of supervised work and take the licensing exam.

Their specific roles, while they vary by the setting, may include individual counseling, group counseling, and psychoeducation to families as they walk with clients towards the road to recovery from addictions.


Social Worker:

There are basically three existing levels now: Licensed Baccalaureate Social Worker (LBSW), Licensed Master Social Worker (LMSW), and Licensed Clinical Social Worker (LCSW). These are associated with their level of education, their specialty, and the amount of internship and supervision they have received. However, only a person holding a LCSW can provide clinical social work services, referring to more along the lines of counseling. Their training includes areas of education such as:

  • Theories of biological, psychological, and social development
  • Diversity and cultural competency
  • Interpersonal relationships
  • Mental disorders
  • Addictions
  • Impacts of illness, trauma, or injury
  • Effects of the physical, social, and cultural environment

Social Workers work in a wide variety of settings, including schools, hospitals, state agencies, foster care, CPS, group homes, adoption agencies, and more.


School Counselor:

A School Counselor is required to have a Master’s degree from an accredited school that offers coursework specific to school counseling. Additionally, they are required to already have two years of teaching in a classroom under their belt. Finally, they have to pass a licensure exam in order to gain their license.

Their work centers around the students within a school. Their duties include group sessions, speaking to classes on topics such as anti-bullying, creating and implementing school schedules, providing counseling to students as needed and giving referrals for outside mental health resources as required.


Psychologist:

The track for becoming a psychologist is similar to the others in that they require internship hours and supervised work, but a Psychologist is different in that they must obtain a PhD in order to practice. Their practice may include research, teaching, therapy, and/or assessments.


Psychiatrist:

A Psychiatrist is also required to have a PhD in order to practice. He/she is either an M.D. or a D.O. specializing in diagnosis and treatment of mental disorders. They are able to prescribe psychiatric medications, and commonly work in hospitals, private practices, and agencies. Some may even go on to pursue other specialties such as

  • Neuropsychology
  • Child and adolescent psychiatry
  • Addiction psychiatry
  • Pain medicine
  • and others

Psychiatric Nurse:

A Psychiatric Nurse typically completes the necessary training to become an RN first, then pursues additional training to gain the skills necessary to diagnose mental disorders, develop treatment plans, treat these disorders, and some may even be able to prescribe medication. Their education can terminate with a MA or a PhD, depending upon their specialty and their interests.