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Stress management techniques
1. Cognitive Behaviour Therapy (CBT) CBT helps clients identify and change negative thought patterns that increase stress. Techniques: • Cognitive restructuring (challenging negative thoughts) • Thought records • Problem-solving skills • Behavioural activation • Stress diary 👉 Helps reduce overthinking and catastrophic thinking. ⸻ 2. Relaxation Techniques Used to calm the nervous system. Common methods: • Deep breathing exercises (4-7-8 method) • Diaphragmatic breathing • Progressive Muscle Relaxation (PMR) • Guided imagery • Body scan relaxation 👉 Helpful for anxiety, panic symptoms, and physical tension. ⸻ 3. Mindfulness-Based Therapy Used in: • Mindfulness-Based Stress Reduction (MBSR) • Mindfulness-Based Cognitive Therapy (MBCT) Techniques: • Present-moment awareness • Observing thoughts without judgment • Grounding exercises • Mindful walking eating 👉 Reduces emotional reactivity and improves focus. ⸻ 4. Dialectical Behaviour Therapy (DBT) DBT teaches emotional regulation and distress tolerance. Skills include: • Distress tolerance skills (STOP skill, self-soothing) • Emotional regulation • Interpersonal effectiveness • Radical acceptance 👉 Very effective for intense emotional stress. ⸻ 5. Behavioural Techniques • Time management training • Activity scheduling • Assertiveness training • Exposure therapy (for stress related to fear) 👉 Improves coping and reduces avoidance behaviour. ⸻ 6. Solution-Focused Brief Therapy (SFBT) • Focus on strengths • Miracle question • Scaling questions • Goal setting 👉 Helps clients shift focus from problem to solution. ⸻ 7. Lifestyle Psychoeducation Counsellors also educate clients about: • Sleep hygiene • Balanced diet • Regular exercise • Social support • Digital detox 👉 Preventive and long-term stress management. ⸻ 8. Trauma-Informed Approaches For stress linked to trauma: • Grounding techniques • Safe place visualization • EMDR (if trained professional) ⸻ Counselling Process for Stress Management 1. Assessment (stress triggers, coping style) 2. Goal setting 3. Skill training 4. Practice and homework 5. Review and relapse prevention Contact us :— Arunoday counselling clinic Child psychologist Mental Health Therapist Marriage counsellor Psychotherapist
Stress assessment and coping Grounding techniques for trauma EMDR for trauma and stress Trauma-informed stress approaches Digital detox benefits Exercise for stress relief Balanced diet for mental health Sleep hygiene tips for stress Lifestyle stress management Mindfulness eating practices Strength-based therapy methods Solution-Focused Brief Therapy Exposure therapy for stress Assertiveness training techniques Activity scheduling benefits Time management for stress Behavioural stress coping strategies Distress tolerance training Emotional regulation skills Dialectical Behaviour Therapy DBT Mindfulness meditation techniques Mindfulness cognitive therapy Mindfulness-Based Stress Reduction Guided imagery relaxation Progressive muscle relaxation Deep breathing exercises Relaxation techniques for anxiety Stress reduction methods Cognitive restructuring exercises Negative thought patterns Cognitive Behaviour Therapy CBT Stress management techniques