Reduce Stress With These 7 Cognitive Behavioral Tools
Do you ever get so stressed that it feels like there’s no way out? When we’re under stress, it can feel impossible to pull ourselves out of the moment and consider if our problems are really as big as they seem. While reducing stress is more important than ever, finding an effective way to reduce stress isn’t a one size fits all solution. More often than not, lighting some candles and taking a bubble bath just aren’t going to cure the more serious problems we face.
If you’re looking for more practical ways to reduce stress, Cognitive Behavioral Therapy, commonly known as ‘CBT’, is a form of therapy that focuses on reframing the negative thoughts you automatically have when faced with stressful situations. The tools used in CBT can help you respond better to stress over time, and ultimately reduce your daily stress, so you can focus more on what matters to you.
Below we’ll look at some of the most effective CBT strategies that you can start implementing into your life today.
Thought Records
One popular CBT method used to work through a stressful issue or scenario is to fill out a thought record. A thought record is an essential tool in CBT that allows you to write out the situation, your emotions, and the automatic thought related to the situation and emotion. The rest of the thought record asks you to look for any ‘All or Nothing Thinking’, ‘Discounting The Positive’, and other thought distortions that can make a lower-stress event seem like an all-out catastrophe.
An example would be having a fight with your partner, feeling anxious, and having the automatic thought that they will break up with you. By working through your thought distortions, you can see that one fight likely won’t end your relationship and that you have the skills to mend the situation, even if it is stressful.
Meditation & Mindfulness
While it can feel like every self-help guru is telling you to practice meditation and mindfulness, there’s a good reason: they work. Scientific studies have shown that meditation can reduce symptoms of anxiety, depression, and stress, even if you only meditate for 10 minutes every day.
By the same token, mindfulness can be as simple as monitoring your breath while you’re taking a shower or making breakfast. It’s about taking a little time to let go of your thoughts and embody yourself. Studies show that mindfulness can also lead to an improved immune system, heart health, and improved cognition.
Relaxed Breathing
As mentioned above, breathing is an important tool in grounding yourself during times of stress and anxiety. It’s typically recommended that you follow the 4-4-6 rule: inhale for four seconds, hold for four seconds, exhale for six seconds.
This form of breathing allows you to shift focus from your stress, while physically calming your body. Relaxed breathing can lead to more rational thinking and better decision making. If you struggle to stay focused during relaxed breathing, there are numerous apps and videos featuring guided breathing techniques.
Progressive Muscle Relaxation
Another CBT technique related to meditation and mindfulness, progressive muscle relaxation involves scanning your entire body and relaxing areas where you’re holding tension.
By taking the time to be still in your body, you can identify the places where you physically hold stress, whether it be neck and shoulder tension, or elsewhere in the body. The exercise can also be done using a guided meditation.
Behavioral Activation
One way to identify stressors in our life is through behavioral activation (BA), which allows you to track your behavior and mood over time. BA involves recording all of your activities (work, sleep, dinner, scrolling on your phone, etc.), then determining when you felt your best or your worst. Did you feel invigorated after spending a half-hour on your favorite hobby? Did you feel anxious after putting off a work project until the last minute? Through BA, we can prioritize actions and behaviors that reinforce our values and help us achieve our goals.
Credit Lists
Are you stressed about not doing ‘enough’ every day? Credit lists are a great way to identify your strengths and build confidence. When using a credit list, note every positive thing you do that deserves credit. Writing down something as basic as eating a healthy breakfast or exercising for 15 minutes shows that you’re taking steps to care for yourself.
It can also be useful to write down your values and goals so that you can link them to the positive actions you take throughout the day. If something doesn’t go as planned, you can also use credit lists to reframe that situation, and look at what you can learn from the event.
Journaling
If you regularly write in a journal, then you’re already practicing a useful tool in CBT treatment. Keeping a journal is a great way to record your thoughts and feelings in one place for easy reference. Over time, you can look for patterns and situations that cause stress. Having this information written out often helps to sort out the thoughts spinning around in your head, and allows for some distance between you and the things that are getting in the way of your happiness. You can also use CBT-based journaling prompts to work through different issues you might be facing.
Still Struggling?
If these CBT tools aren’t having the impact you hoped for, it might be time to speak with a licensed mental health professional. BetterHelp counselors are trained to help you manage your stress, set goals for personal growth, and help you start living better. Sign up today to speak with a counselor.