Written by Elizabeth Chan

Stress tends to get a bad rap, doesn’t it? When prompted to think of a stressful situation, many of us immediately recall an uncomfortable and overwhelming experience we endured out of necessity. Perhaps, for you, it was that moment when you were called upon at work to give a presentation in front of your coworkers and supervisors. With sweat seeping out of every pore of your body, you nervously choked down the lump in your throat and stood up to speak, hoping that your ability to formulate words wouldn’t suddenly fail you now. Or perhaps when thinking of a stressful situation, your mind is transported to that moment when you got the call to audition for your dream gig. With a racing heart and shaky knees, you dug deep and found the inspiration to pull off that solo that you had nailed only once or twice prior.

While we often view stress as a negative thing, truthfully, stress is a normal human response to a difficult or demanding task. When we encounter a stressor, our sympathetic nervous system is alerted, leading to a release of hormones, adrenaline, and cortisol that allows our bodies to function at an elevated capacity. This may result in increased heart rate and breathing, greater mental acuity, greater physical stamina, and a higher output of energy. When engaged in controlled amounts, this type of stress produces positive results and is known as eustress. Yet, when we are exposed to extended periods of overwhelming, intense stress, we experience a negative kind of stress known as distress, which leaves us feeling “burnt out” or “stressed out.” If left undealt with, this can have ravaging effects on one’s mental, emotional, and physical wellbeing.

So how do we determine whether we experience eustress or distress? Much of this has to do with our psychological response, our window of tolerance, and the actions we choose to take in response.

If you are currently being faced with a particularly stressful season, here are some quick tips to help manage the stress:

•  Learn to use your “yes” and your “no” wisely and set clear boundaries.

• Engage in self-care practices and be mindful of what your body is communicating to you regarding your own basic needs (e.g., need for sleep, nutrients, etc.).

• Practice grounding techniques such as box breathing or progressive muscle relaxation to regulate your nervous system response.

• Participate in physical activity. This acts as a natural outlet for excess energy and allows your body to manage the hormones and chemicals released in response to a stressor.

 And of course, if you find yourself needing some additional guidance in navigating stress, don’t hesitate to reach out to us at NCTP. Our therapists are equipped with tools that can help you steer through the challenging waters of stress, and we would love to assist you on your journey!