Stress seems to be the norm in our modern world, but it is possible to learn techniques to help you cope. Chronic stress threatens your mental and physical health. In our modern, stressful world, people need to learn how to manage and de-escalate stress and live a more peaceful life. Some people are able to do this effectively by reading a book or following good advice from a friend, but in my years of practice as a psychotherapist in New York City, I have found that the most long-lasting and life-changing results occur when a person spends a little time working with a therapist.
What stress does to you
Your stress may be caused by interpersonal issues, such as marital problems, concern for your children, difficult people at work, or an elderly parent needing frequent care. Your job may be stressful by nature, such as with medical personnel or other first responders. Or you may have past experiences that keep being triggered. Whatever the cause, the body responds the same way.
During an acute stress situation, such as a near-collision on the road, your body reacts immediately to keep you safe. Your hypothalamus in the brain prompts the adrenal glands to release the hormones adrenaline and cortisol. They make your heart beat faster and blood pressure rise, and they surge energy to your body to react quickly – the “fight or flight” response. When the danger has passed, all things should return to normal, physiologically. But if you are in a continual state of stress, the hormones and organs involved do not get to calm down, causing a cascade of problems throughout your body.
Physical responses may include:
- Cardiovascular problems, including chest pain, racing heart, palpitations, high blood pressure
- Digestive system problems, such as irritable bowel, weight gain or loss, and ulcers
- Clenching the jaw or grinding teeth, body aches
- Headaches, migraines, dizziness, shaking
- Weakened immune system, including arthritis, fibromyalgia, and rashes
- Reproductive system issues, such as frequent infections, irregular periods, infertility, and loss of libido
- Sleep problems, which can include both extremes: exhaustion due to lack of sleep, as well as low energy leading to excessive sleep
Psychological and behavioral responses may include:
- Anxiety
- Irritability
- Depression
- Panic attacks
- Addiction, or other compulsive behaviors
- Eating disorders
- Brain fog or poor memory
What a therapist can do for you
Overcoming stress requires a multi-pronged approach. In my practice, I utilize both psychodynamic therapy as well as cognitive behavioral therapy, as I deem necessary, upon discussing with my clients their particular needs.
Psychodynamic therapy is a deep and sensitive exploration of problems and issues that may affect your behaviors, usually starting in one’s childhood or youth. The process helps demystify the reasons behind why you do what you do, why you react the way you react. This can be a truly freeing experience for clients as they finally begin to see how they can take control of their thoughts and master their own responses.
Cognitive therapy is a more concrete approach. I work with my clients to identify automatic thoughts and develop techniques to rewire unhealthy, habitual thoughts and behaviors through self-talk practices and journaling, relaxation and mindfulness techniques, and positive thinking and self-affirming statements. Some people may start here, while others may benefit from psychodynamic therapy first.
As the therapy work progresses and new outlooks become possible, the patient and I work together to form new life habits, including exercise, healthy food choices, fostering healthy friendships, and developing outside interests that bring joy.
As patients progress from a state of constant stress and a feeling of helplessness to a more enhanced state of confidence, they gain more control over their thoughts and behaviors, and hope for the future. If you’re in the NYC area, contact me for an evaluation to see how I can help you.