Often stress can be managed by ourselves through things like taking time out, talking it through with a family member or friend, or asking other family and friends to help us with tasks (see also “Tips on managing everyday stress”). There are also self-help resources to learn stress management strategies (e.g., see Head to Health, which is the Federal Government’s website on reputable digital mental health resources).
If these strategies don’t help us or the stress in our lives is too extensive or prolonged, professional treatment may be needed.
A number of treatment approaches have been found to effectively reduce stress. These include cognitive behavioural stress management, stress inoculation training, mindfulness-based stress reduction, and a range of relaxation-based approaches.
Cognitive Behavioural Stress Management
Cognitive behavioural stress management (CBSM) includes a range of techniques such as learning relaxation, communication skills, problem-solving, time management and strategies to address unhelpful thinking that can contribute to stress.
Stress inoculation training
Stress inoculation training (SIT) teaches people specific skills to handle stress more effectively. SIT educates the person about stress and how unhelpful coping strategies or self-talk can contribute to stress. The person is also taught to tell the difference between what can be changed and what is beyond their control, so they can direct their energies to take more constructive action.
The person then learns a range of coping skills (e.g., relaxation, problem solving, and communication skills) designed to reduce anxiety and increase confidence. These coping skills are then practiced while rehearsing stressful situations.
Mindfulness-based stress reduction
Mindfulness-based approaches have been found to effectively reduce stress by drawing the person’s focus to the immediate moment, free from the distraction of real and imagined worries.
Relaxation-based approaches
There are a variety of relaxation-based approaches that have been found to decrease stress, particularly when practised on a regular basis.
The goal of relaxation skills training is to achieve deep relaxation and reduce stress by teaching the body to respond to simple verbal cues (e.g., I feel warm, heavy and relaxed) and combining this with calming, regularly paced, deep breathing. This is done in a quiet place, free from distraction, where the person can sit or lie down in a comfortable, relaxed position.