Counselling For Stress In Newcastle

Stress is a natural part of being human, with our bodies instinctively reacting mentally and physically to new challenges. While stress can be positive, keeping us alert and motivated – for example, ready to avoid risky situations, or staying awake longer if we are studying – chronic stress, where stressors persist without a break, can significantly impact your relationships, work, and overall well-being. Excess stress is one of the most common reasons for seeking professional stress management and stress counselling support.

74% of UK adults have felt so stressed at some point over the last year they felt overwhelmed or unable to cope

Mental Health Foundation

What is Stress?

Stress can be defined as a state of worry or mental tension caused by a difficult situation. We all experience stress as it is a natural adaptation response. Whilst that is true, it is the way that we respond to it that is important – and this can be learnt and improved upon through stress counselling.

The Symptoms of Stress:

Recognising these common symptoms of stress will help you to confirm if you are starting to get overwhelmed and will allow you to “take stock” of your situation. Physical symptoms may include increased heart rate, high blood pressure, rapid breathing, muscle tension, headaches, and gastrointestinal issues such as irritable bowel syndrome (IBS). On an emotional level, stress can manifest as feelings of tension, worry, irritability, and difficulty concentrating.

Common Stress Indicators

• Problems Sleeping
• Sore back/shoulders or sharp muscular aches and pains
• You get irritated easily and may be angry with those you love.
• You find it difficult to concentrate
• Skin disorders appear
• You are over-tired but equally may have problems sleeping
• You feel depressed or fed-up about your situation
• You have changes in appetite
• Headaches are common
• Elevated blood pressure

How Can I Manage My Stress Better?

There are a wide range of evidence-based strategies to help you to manage stress effectively.  Cognitive-Behavioural Therapy (CBT), Solution Focussed (SF), Acceptance & Commitment Therapy (ACT), and Mindfulness based approaches can all play a part to help you manage your stress as effectively. At Reflexions we offer an integrative therapeutic approach which matches the appropriate therapy to your needs. Counselling helps you to address both the physical and emotional aspects of stress, promoting a holistic approach to your well-being.

1. Mindfulness and Relaxation Techniques:
   • Mindfulness meditation fosters awareness of “the moment”, helping to reduce stress and increase overall well-being.
   • Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups, promoting physical and mental relaxation.
2. Cognitive Restructuring:
   • Cognitive restructuring, a cornerstone of Cognitive Behavioural Therapy (CBT), involves identifying and challenging negative thought patterns associated with stress.
   • By replacing irrational thoughts with more balanced and positive ones, individuals can reduce stress levels and improve their overall mindset.
3. Lifestyle Modifications:
   • Adopting a healthy lifestyle is crucial for stress management. Regular exercise, sufficient sleep, and a balanced diet contribute to physical and mental well-being.
   • Minimising the consumption of stimulants like caffeine and nicotine can also have a positive impact on your stress levels.
4. Social Support:
   • Connecting with supportive friends, family, or participating in support groups can provide valuable emotional support.
   • Sharing experiences with others who may be facing similar challenges fosters a sense of community and empowerment.

What is Stress Counselling?

Stress therapy helps you to identify, explore and resolve the origin of your stress. This includes past experiences, work and family pressures. Your therapist is able to work with you to help you to select behaviours which you can control yet which are currently unhelpful as they maintain your negative feelings of being “pressured”. Your stress therapist will work with you to help you to develop more helpful patterns and, coupled with proven stress-reduction techniques, this will allow you have an improved quality of life.

Stress Counselling Benefits:

• Identify trigger points and/or situations making you stressed.
• Use tailor-made strategies to combat your stress.
• Explore your feelings, thoughts and behaviours which contribute to your stress.
• Learn the techniques to combat your reactions that will help you now and in the future.
• Improve your ability to manage pressure situations.

Can Stress Management Counselling Help Me?

Stress management counselling at Reflexions is tailored to your unique needs. Our team of highly trained and experienced counsellors employs evidence-based therapeutic approaches to comprehensively address the complexities of stress. Through counselling, individuals gain valuable insights into their thoughts, emotions, and behavioural patterns, enabling them to develop healthier coping mechanisms.

Some thoughts:

“Stress is not what happens to us. It’s our response to what happens. And response is something we can choose. “

Maureen Killoran

 Another powerful thought to reflect upon: “If you cannot control the cause of your stress, worrying about it is probably unhelpful to you”.

What is the Next Step for Stress Counselling?

At Reflexions Counselling and Psychotherapy we provide you with a confidential environment to discuss the issues that are causing your stress and we will help you to identify, explore and resolve the origin of your stress. This includes past and current experiences, work and family pressures. Taking the next step is straight forward: if you are struggling with managing your stress, contact us and arrange to talk to one of our therapists about stress counselling in Newcastle /online- Phone 01915805080 or email.

Resources & Self-Help for Coping with Stress:

At Reflexions Counselling and Psychotherapy, we understand that managing stress is a continuous journey, and having access to valuable resources can enhance your efforts. Here are some recommended books and websites to provide you with insights, tools, and support on your path to stress management:

1. 5 A’s of Stress Management:
   • We use this sheet with clients. 5 A’s of Stress Management helps with practical coping methods.
2. Mindful.org:
   • Mindful.org is helpful particularly a basic intro. to meditation which is very straight-forward. The website also provides resources on mindfulness meditation and practices – some free others not. From guided meditations to articles on stress reduction, it aims to help you integrate mindfulness into your daily life.
3. Headspace:
   • We recommend Headspace fairly often and it had proved to be a popular meditation app which clients use on their phones. Both free and paid for and offers guided meditations for stress reduction, improved focus, and better sleep. The website provides content on mindfulness and meditation techniques.
4. The American Institute of Stress:
   • A US organisation which promotes the understanding of stress and its impact on health. A mix of free information and paid for services but never the less it does have some good material on the site: articles, resources, and tools for managing stress in various aspects of life.
5. Psychology Today – Stress Management:
   • Psychology Today’s stress management section offers articles, tips, and resources from mental health professionals. It covers a range of topics related to stress, anxiety, and overall well-being
6. “The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay:
   • Into the 6^th edition of this well respected book. Some good information and self-help in here. This comprehensive workbook offers practical exercises, techniques, and strategies for managing stress. It covers relaxation techniques, mindfulness practices, and cognitive-behavioral approaches to promote lasting stress relief.
7. “Why Zebras Don’t Get Ulcers” by Robert M. Sapolsky:
   • Sapolsky, a renowned neuroscientist, explores the science behind stress and its impact on the body. The book provides a helpful perspective on stress and offers practical insights for managing it in everyday life.
8. “The Gifts of Imperfection” by Brené Brown:
   • While not exclusively about stress, Brown’s book explores topics like vulnerability, shame, and resilience. It provides a useful viewpoint on embracing imperfections and building emotional resilience in the face of stress.
9. “Mind Over Mood” by Dennis Greenberger and Christine A. Padesky:
   • This book, rooted in cognitive-behavioral therapy (CBT), offers practical tools for managing mood and changing thought patterns that contribute to stress. It includes exercises and worksheets for self-reflection and skill-building.

Incorporating a combination of resources, self-help practices, and professional guidance can be a powerful approach to stress management. Consider integrating those that resonate most with your preferences and lifestyle.