Stress Management
Stress is a normal part of life, and everyone experiences it in different ways. Sometimes, stress can be helpful, such as when it motivates us to meet a deadline or perform well in a competition. However, when stress becomes overwhelming, it can have negative effects on our physical and mental health.
Acceptance and Commitment Therapy (ACT) is a form of therapy that can help you to manage stress in a healthy way. ACT suggests that rather than trying to avoid or eliminate stress, we should learn to accept it as a natural part of life. While this seems counterintuitive, research has also shown that not enough stress leads to poor performance.
We're looking for the sweet spot in the middle of just enough stress, managed well. This is why it's helpful to think in terms of stress management, rather than stress reduction. A good life includes some stress!
When we try to avoid stress or push it away, we engage in what ACT calls "experiential avoidance." This means that we try to avoid or get rid of thoughts, feelings, or sensations that we find uncomfortable. However, this often makes things worse in the long run, because it can lead to long-term stress.
The neuroscience of stress
When our body experiences stress, it activates a system called the hypothalamic-pituitary-adrenal (HPA) axis. This system releases stress hormones such as cortisol and adrenaline, which prepare our body to respond to a threat. This is known as the "fight or flight" response.
While this response can be helpful in the short term, long-term activation of the HPA axis can lead to negative effects on our body, such as decreased immune function, increased risk of depression and anxiety, and damage to the hippocampus, a brain region involved in memory and spatial navigation.
ACT and stress management
ACT suggests that by accepting stress as a part of life, and committing to taking action towards values-based goals, we can develop greater psychological flexibility and resilience in the face of stress. Here are some strategies to help you manage stress from an ACT perspective:
Practice mindfulness. Pay attention to the present moment without judgment. This can help you to be more aware of your thoughts, feelings, and sensations, and to accept them as they are.
Accept difficult thoughts and feelings without trying to change them. Remember that thoughts and feelings are just thoughts and feelings, they are not facts.
Identify your personal values and set goals that align with them. Goals that align with your values can give you a sense of purpose and direction, which can help you to feel more in control.
Take committed action towards your goals, even in the face of stress. Remember that stress is a normal part of life, and that it's okay to experience it.
Try to observe your thoughts as separate from yourself. Try to distance yourself from your thoughts, this can help you to see that thoughts are not facts and that you don't have to believe everything that you think.
Remember that stress management is a process and it takes time, so be patient with yourself. Even 5 minutes per day of mindfulness practice is enough to build this skill over time.