InHealth: Thriving During Stressful Times

By Nancy E Dring, EdD, LMHC, CHT, CBN
April 2021

Is all stress bad?

Stress is often viewed as negative; but not all stress is bad.  In the short term, stress can be beneficial when it propels us into positive action or stimulates a physical response that helps us to perform better. However, long-term stress and acute stress can have detrimental effects on us mentally, emotionally, and physically.  Prolonged stress can contribute to the increased use of substances, compromise the body’s immune system, create relationship conflicts, or worsen chronic health problems or mental health conditions.

How can I tell if stress is becoming a problem? 

Warning signs may include feeling out of control or helpless, excessive worry, and low interest or motivation. Some people experience changes in appetite, such as compulsive eating, along with sadness, anger, frustration, or irritability. Others have difficulty sleeping and concentrating, or experience increased physical fatigue or discomfort such as headaches, body aches, and pains.

Do you recommend any self-help strategies? 

Yes. Get plenty of sleep, participate in regular physical activity, spend time out of doors, and eat healthy food. Also, avoid tobacco, alcohol, and drugs, limit screen time, and maintain a regular schedule and routine. It helps to limit news exposure and stay busy with distractions such as hobbies or organizations. Additionally, focus on positive thoughts, set goals and priorities, and make connections spiritually and personally, while considering recommended restrictions. 

What research-based strategies are beneficial for acute anxiety and other mental health conditions? 

Cognitive Behavioral Therapy (CBT) helps individuals to recognize and challenge beliefs that are negatively influencing behaviors and feelings.This in turn can influence thoughts, reactions, behavior, attitude, and physical responses.  

A CBT therapist helps the patient to see a situation more clearly and therefore react to it in a more positive way to reduce emotional distress and psychologic symptoms.  CBT can also include breathing retraining, progressive muscle relaxation, and other techniques.

Exercise, yoga, and meditation are also supported by research. Exercise therapy, specifically resistance exercise/strength training, evokes repeated muscle action against resistance. Yoga, an ancient mind/body practice involves different techniques in physical postures, controlled breathing, and deep relaxation. Meditation also involves a variety of techniques for calming and quieting the mind.

It is also important to seek professional assistance when we are on stress overload or our mental health is compromised. 

How do I know when to seek professional help? 

Many people do not recognize when they are struggling or do not have the skills to remedy a stressful life.  Recognizing when we are experiencing more than a “typical” amount of stress and need support is critical.   

To begin, do frequent check-ins with yourself while asking important questions. Are you finding day-to-day life overwhelming? Are you experiencing a consistent low mood or anxiety? Is your emotional state affecting your personal life, your professional work and productiveness, health, or mental well-being? Are your usual self-care strategies working?  

We need strategies to strengthen our inner resources and boost our inner reserve, move us into a positive mind frame, and reinforce our resilience for today’s crises and future ones. We can learn not just coping techniques for surviving, but strategies to propel us through challenging times into a mode of thriving. 

Dr. Rebecca S. Cohen, M.D., LLC
Dr. Nancy E. Dring, EdD, LMHC, CHT, CBN
1217 S East Ave #209, Sarasota, FL 34239
941-812-2317 • drrebeccacohen.com