Take Control of Stress: Understanding and Managing It Effectively
Stress is a normal part of life - but when it becomes constant, it can take a toll on our mental and physical wellbeing. At CBT Australia, we believe that understanding how stress works is the first step toward managing it effectively.
What Is Stress?
Stress is our body’s natural “fight-or-flight” response - an instinctive reaction designed to help us survive danger. When faced with a threat, our body releases hormones that make us more alert, speed up our heart rate, and tense our muscles.
In moderation, this reaction helps us stay focused and perform well - for instance, before an exam or a public presentation. However, ongoing or excessive stress can impair our mood, concentration, and health. Research shows that performance is optimal when stress levels are moderate (known as the Yerkes-Dodson Curve; Chaby et al.,2015), but too much stress can lead to burnout and anxiety.
The Three-Part Stress Model
Stress affects us across three interconnected areas:
1. Thoughts - such as “I can’t cope” or “Something bad will happen.”
2. Emotions and physical sensations – feeling tense, irritable, anxious, or experiencing headaches and a racing heart.
3. Behaviours - overworking, procrastinating, withdrawing, or avoiding problems.
These elements interact in a cycle: unhelpful thoughts trigger difficult emotions and physical tension, which then influence our behaviour, creating more stress. Recognising this cycle allows us to interrupt it and respond more effectively.
Active vs Passive Coping
Not all coping strategies are created equal.
- Active coping means taking constructive steps to solve or manage a problem - such as seeking support, practising relaxation, or breaking tasks into smaller steps.
- Passive coping may provide short-term relief but often worsens stress over time - such as avoidance, excessive drinking, or wishful thinking.
Building active coping skills empowers you to feel more in control and resilient.
Balancing Demands and Resources
Stress often arises when demands outweigh our perceived resources. To regain balance:
Decrease your demands by:
- Prioritising important tasks.
- Delegating or outsourcing where possible.
- Reducing perfectionism - sometimes “good enough” really is enough.
- Saying no to non-essential commitments.
Increase your resources by:
- Spending time with supportive people.
- Engaging in regular exercise, relaxation, and enjoyable activities.
- Maintaining good sleep and nutrition.
- Recognising your personal strengths.
When we reduce unnecessary pressure and enhance our resources, we create space for wellbeing to thrive.
Techniques for Calming the Body and Mind
Because stress has a physical component, calming the body helps calm the mind. Two key strategies include:
- Controlled Breathing: Slowing your breath to a gentle rhythm (about 10-12 breaths per minute) reduces the physiological effects of the fight-or-flight response. Try inhaling for three seconds, exhaling for three seconds, and saying “relax” as you breathe out.
- The Positives Hunt: Shifting your attention to what’s going well - from a kind gesture to a moment of beauty - retrains your brain to notice positives and counterbalance negativity.
When to Seek Extra Help
If you notice ongoing low mood, anxiety, or difficulty coping, it’s important to reach out for professional support. Your GP can discuss available treatments and refer you to qualified mental health professionals. For immediate crisis support, contact Lifeline (13 11 14) or 000 in an emergency.
Article written by Catherine Yu, Psychologist and Clinical Psychology Registrar
References
Chaby, L. E., Sheriff, M. J., Hirrlinger, A. M., & Braithwaite, V. A. (2015). Can we understand how developmental stress enhances performance under future threat with the Yerkes-Dodson law?. Communicative & integrative biology, 8(3), e1029689.