From daily stressors to life’s big events, we all experience stress at some point—both emotionally and physically. It’s a natural part of life, but when it lingers, it can really start to take a toll.

A study from the 2024 American Psychiatric Association’s annual mental health poll found that feelings of anxiety have been on the rise among U.S. adults, with the percentage increasing from 37% to 43% in just one year. Now, I know looking at data can sometimes feel dry or even overwhelming, especially when we’re not always sure what those numbers mean for us personally. But the takeaway here is clear: stress is becoming a bigger part of our lives, and we need effective ways to manage it.

In therapy, there are some fancy terms used for approaches that help people cope with stress—terms like CBT (Cognitive Behavioral Therapy) and DBT (Dialectical Behavioral Therapy). These methods sound technical, but they’re really just tools for understanding how we think, feel, and react.

Cognitive Behavioral Therapy (CBT) focuses on recognizing and shifting negative thought patterns, showing how they influence our emotions and behaviors. It’s all about breaking the cycle of harmful thoughts that can lead to stress. On the other hand, Dialectical Behavioral Therapy (DBT) emphasizes social and emotional responses to external situations. It encourages mindfulness—living in the present moment—and helps us develop healthier ways to handle intense emotions.
These therapeutic approaches sound complex, but the truth is, many of us already practice some of these techniques without even realizing it. So, if you’re feeling stressed, here are a few simple strategies you can try to regain a sense of calm and balance:

1. Slow, Controlled BreathingTaking deep, intentional breaths can instantly calm your body. Try inhaling through your nose, holding for a second, then slowly exhaling through your mouth. This kind of breathing signals to your nervous system that it’s time to relax.

2. MindfulnessMindfulness is about being fully present in the moment. It can be as simple as focusing on your surroundings without judgment, or practicing meditation. This helps reduce anxiety by grounding you in the here and now.

3. Engage Your SensesWhen stress hits, check in with your senses. What can you see, touch, smell, or hear right now? Focusing on sensory details can help pull you away from anxious thoughts and into the present moment.

4. Listen to Calm MusicMusic has the power to shift our mood. If you’re feeling stressed, try putting on some calming tunes. Personally, I find it incredibly soothing to listen to gentle, instrumental music—it works wonders for me!

​5. Therapeutic TappingTapping, also known as Emotional Freedom Technique (EFT), involves lightly tapping on specific points of the body while focusing on a stressful issue. This technique is said to help release emotional blockages and restore balance.

6. Swaying Back and ForthThis may sound a bit quirky, but swaying gently from side to side can have a soothing effect on the body and mind. It’s my personal go-to move when I need to calm down in a pinch!

​Now that you’ve got a handful of stress-busting techniques in your pocket, remember: you don’t have to let stress take over. You know yourself best, and with a little practice, you’ll be able to manage those anxious moments when they pop up. You’ve got this! 😊

Makayla Wise, MSW Intern 

Happy New Year! 
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