Stress Therapy: Techniques, Examples & How It Works

Stress therapy, also known as stress management therapy, is a set of techniques to help clients reduce stress and better cope with stressful life events. Instead of eliminating stressors, this approach teaches clients to change how they respond. This approach provides clients many practical tools to manage life’s inevitable pressures.

Techniques of Stress Therapy

1. Psychotherapy

Commonly referred to as talk therapy, psychotherapy provides clients the opportunity to explore stressors and discuss emotions. By reframing unhelpful thoughts and identifying underlying issues contributing to stress, therapists guide clients toward healthier emotional processing. Cognitive Behavioral Therapy (CBT) is an effective form of psychotherapy to manage stress, focusing on changing maladaptive thoughts.

Example Client: Jon

Jon is experiencing significant work-related stress. He’s struggling with thoughts like, “If I don’t succeed at this project, I’ll lose my job,” and “I deserve a raise, but my boss doesn’t respect or appreciate me!” He’s experiencing insomnia and finds himself binge-watching shows to avoid work projects. He is tense with co-workers and is becoming increasingly irritable with loved ones.

CBT tools help Jon reframe his thoughts and develop healthier coping strategies.

Cognitive Restructuring

• Challenging Cognitive Distortions: The therapist identifies Jon's all-or-nothing thinking and personalizing (assuming his worth is tied to job performance). Together, they reframe the thought, “If I don’t succeed, I’ll lose my job,” to a more balanced thought, like “Even if this project doesn’t go perfectly, I’ve shown value in other areas, and I can learn from this.”

Behavioral Activation

• Task Breakdown: The therapist helps Jon break work projects into smaller, manageable steps to reduce overwhelm. Completing smaller tasks gives Jon a sense of accomplishment and builds momentum.

• Rewarding Effort, Not Outcome: They create a reward system in which Jon recognizes and celebrates progress rather than focusing solely on whether the outcome meets his high expectations.

Thought Record Log

• Jon begins tracking his automatic thoughts about work using a thought record worksheet, allowing him to identify patterns, evaluate evidence for and against his thoughts, and generate more realistic alternatives (e.g., “I deserve a raise, but it’s possible my boss hasn’t seen the full scope of my contributions yet.”).

Problem-Solving Skills

• The therapist guides Jon through structured problem-solving steps to address concerns about his performance and lack of recognition. They brainstorm ways for Jon to proactively ask for feedback from his boss and track his achievements to present during performance reviews.

Gratitude Journaling

• To shift Jon’s focus away from what he perceives as a lack of recognition, the therapist encourages him to keep a gratitude journal. Jon lists three things he’s grateful for before bedtime to develop a more positive outlook.

2. Relaxation Training

Relaxation techniques activate the parasympathetic nervous system, counteracting the fight-or-flight response triggered by stress. These methods teach clients to calm their body and mind, reducing physical tension and emotional agitation.

Relaxation techniques help Jon regulate his stress response and create a sense of calm, enabling him to approach work challenges with a clearer mind and improved emotional balance. His therapist introduces and practices these techniques during sessions, encouraging him to use them regularly at home or work.

Deep Breathing Exercise: Jon practices deep breathing before important meetings and when he feels overwhelmed.

• Client Instructions:
  1. Inhale slowly through your nose for a count of 4.
  2. Exhale slowly through the mouth for 6-8 seconds.
  3. Hold breath for 4 seconds.
  4. Repeat 4-5 times to feel calmer.

Deep breathing helps lower Jon’s heart rate, activates the parasympathetic nervous system, and promotes relaxation.

Progressive Muscle Relaxation (PMR): PMR helps Jon release physical tension that builds up from job-related stress. He practices this technique in the evening to unwind or during lunch breaks to reset.

• Client Instructions:
  1. Start by tensing the feet and holding the tension for 5 seconds.
  2. Progress upward through muscle groups (legs, abdomen, shoulders, face) following the same steps.
  3. Slowly release the tension and focus on how relaxed the muscles feel.

PMR reduces physical stress, improves Jon’s body awareness, and signals his brain to relax.

Incorporating yoga, tai chi, or meditation. Jon commits to 10-20 minutes of yoga, tai chi, or meditation daily to release work tension and maintain balance.

• Yoga: Jon follows online yoga videos focusing on stretches to relieve back and shoulder tension from long work hours.

• Tai Chi: He practices movements to synchronize his breathing and physical movements, promoting mindfulness and calm.

• Meditation: Jon uses a guided meditation app to practice mindfulness, focusing on staying present and not getting caught up in negative thoughts.

These practices promote emotional regulation, improve flexibility, and help Jon manage stress in the moment while increasing long-term resilience.

3. Behavioral Therapy

This modality emphasizes changing actions rather than focusing exclusively on thoughts. It works well for clients who struggle to develop healthier habits or routines under stress. The idea is to shift from focusing on thoughts to taking deliberate, action-oriented steps toward well-being.

Exercise for Stress Relief: Jon and his therapist developed a manageable exercise routine (e.g., 20-30 minutes of walking or gym sessions 3 times per week). Exercise lowers cortisol levels, increases endorphins, and improves mood, giving Jon a healthy outlet to manage job-related tension. Specific, achievable goals were set, and Jon’s progress was tracked in sessions to ensure consistency and celebrate improvements in his mood and energy levels.

Sleep Hygiene Routine. Jon created a sleep schedule by setting consistent bedtimes and wake-up times, even on weekends, to improve sleep quality. He winds down 60 minutes before bedtime without screens or work-related tasks, which helps reduce stress hormones and promotes relaxation.

Creating Healthy Boundaries at Work. Jon identified small boundaries to implement at work, such as logging off at a specific time or saying “no” to additional projects when overwhelmed. His therapist encouraged him to reward himself for maintaining these boundaries, such as taking time for hobbies or social activities.

Routine Building to Reduce Overwhelm. Jon uses a simple morning checklist to structure his workday, ensuring he tackles high-priority tasks first to reduce stress. He also takes short breaks every 90 minutes to prevent burnout and allow his brain to recharge, improving his focus and efficiency.

Engaging in Pleasant Activities (Behavioral Activation). Jon identified hobbies and activities that bring him joy (e.g., listening to music, spending time outdoors, cooking). Engaging in these regularly helps balance the stress of work demands with moments of relaxation and fulfillment. Jon schedules time each week for self-care activities, which reduces stress and boosts his overall well-being.

Using Visual Cues to Reinforce Positive Habits. Jon keeps a habit tracker to monitor his progress with new routines, such as exercising, practicing mindfulness, or maintaining work-life boundaries. He uses sticky notes and phone reminders for positive actions, such as taking a stretch break or celebrating small wins.

4. Exposure Therapy

Exposure therapy is helpful for clients experiencing stress from specific triggers. It gradually exposes individuals to stressful situations in a controlled manner, helping them become less reactive over time.

• Gradual Exposure: Jon practices gradually exposing himself to stressful work situations, like initiating a conversation with his boss or presenting in meetings.

• Building Coping Skills: Through exposure, Jon learns to tolerate stress without feeling overwhelmed, gaining confidence in his ability to handle challenging situations.

5. Mindfulness-Based Stress Reduction (MBSR)

This structured program teaches clients to be present through breathing exercises, body scanning, and gentle yoga-inspired practices. Research shows that MBSR improves emotional regulation, reduces rumination, and helps clients respond more effectively to stress.

Breathing Exercises for Emotional Regulation: Jon practices mindful breathing for 5-10 minutes in the morning and during breaks at work. When he feels overwhelmed, he uses breathing to center himself and stay grounded. Jon focuses on his breath, inhaling deeply through his nose and exhaling slowly through his mouth. He observes any thoughts that arise without engaging with them, learning to let them pass. Mindful breathing reduces his stress response by slowing down his heart rate and bringing awareness back to the present moment.

Body Scan: Jon performs a body scan at the end of his workday to release accumulated tension. He mentally scans each part of his body, from his toes to his head, noticing sensations like tightness or discomfort. Jon focuses on each area of his body for a few moments, bringing attention to physical sensations and where stress might be stored (e.g., shoulders, neck). This practice helps him recognize how stress manifests physically, allowing him to address it with relaxation techniques or gentle movement.

Gentle Yoga-Inspired Practices: Jon incorporates 10-15 minutes of gentle yoga or stretching before bedtime to unwind from work stress. He focuses on slow, mindful movements, such as child’s pose or seated forward bends, while coordinating his movements with his breath. These practices reduce muscular tension, improve flexibility, and encourage Jon to reconnect with his body after a demanding workday.

Through consistent MBSR practices, Jon gains better control over his emotional responses and reduces the tendency to ruminate. Jon acknowledges his thoughts without getting stuck in them. This allows him to respond more thoughtfully and take practical steps toward problem-solving instead of reacting impulsively or feeling overwhelmed. Over time, Jon builds emotional resilience and becomes more confident in managing stress, improving his performance and overall well-being.

Techniques for Managing Stress Beyond Therapy

Mental health professionals can teach clients practical ways to manage stress daily. Below are several strategies that empower clients to develop healthy stress management habits.

1. Improve Problem-Solving Skills

Encourage clients to identify and break down stress-inducing problems into manageable steps.

2. Learn Time Management Skills

Setting boundaries prevents clients from overcommitting and increases their sense of control.

3. Focus on Priority Tasks

Teach clients to identify urgent tasks versus those that can wait, helping them avoid feeling overwhelmed.

4. Enhance Personal Relationships

Encourage clients to nurture healthy relationships and seek support from their network.

5. Improve Emotional Awareness

Helping clients identify and understand their emotions is crucial to effective stress regulation.

6. Practice Self-Care

Healthy eating and adequate rest are fundamental for maintaining resilience.

7. Find Meaning and Purpose

Assist clients in identifying values and meaningful activities that bring them fulfillment, which can buffer stress.

Tips for Therapists

Therapists can guide clients toward sustainable stress management strategies. Do the following to support clients:

• Tailor interventions Not every technique works for every client, so customize the approach to suit individual needs.

• Encourage practice between sessions Regular practice is necessary for stress management techniques to become habitual.

• Build a collaborative relationship Work alongside clients to explore what’s working and adjust strategies as needed.

• Provide accountability Help clients stay on track to ensure progress over time.

Conclusion

Stress therapy equips clients with strategies to manage stress effectively, build emotional resilience, and enhance their quality of life. Techniques such as psychotherapy, relaxation training, behavioral therapy, exposure therapy, and MBSR offer diverse ways for clients to change how they respond to stress. Integrating stress management strategies into daily life—such as improving emotional awareness, focusing on priorities, and practicing self-care—complements therapeutic work. With the proper techniques and guidance, clients can learn to navigate challenges with confidence and resilience, transforming stress from an overwhelming burden into a manageable part of life.

References

American Psychological Association. (2017). Stress Management: Techniques for Health and Well-Being. APA Resources on Mental Health.

Chiesa, A., & Serretti, A. (2009). Mindfulness-based stress reduction for stress management in healthy people: A review and meta-analysis. Journal of Alternative and Complementary Medicine, 15(5), 593-600.

Dichter, G. S., & Smyth, J. M. (2020). Behavioral Activation for Stress and Anxiety: A Clinician’s Guide. Oxford University Press.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.

Jain, S., et al. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction. Annals of Behavioral Medicine, 33(1), 11-21.

Robins, C. J., Keng, S. L., Ekblad, A. G., & Brantley, J. G. (2012). Effects of mindfulness-based stress reduction on emotional regulation. Cognitive and Behavioral Practice, 19(2), 229-239.