How Psychologists Can Help Treat Stress

If you are struggling to manage stress, a psychologist may be beneficial. In moderation, stress can naturally and positively influence one's life. However, when stress compounds or severe stressors arise, it might seem insurmountable. According to the American Psychological Association (APA), stress is a normal reaction to daily pressures that can be unhealthy when they impede functioning abilities.  

While some people may believe you should only talk to a psychologist or mental health therapist when in crisis or diagnosed with a mental illness, you can talk to a therapist anytime to learn coping tools and strategies to handle everyday pressures. To understand how a psychologist may help you, looking at the biology and psychology of stress and the potential benefits of reaching out for support can be valuable. 

What are the symptoms of stress?

The first step in dealing with stress effectively may be learning to identify the sources of stress in your life. Some symptoms of stress may be related to other health issues. If you have any new or long-lasting symptoms, make an appointment with your healthcare provider to identify the source of the symptoms.  

Symptoms of stress may include but are not limited to the following: 

Below are further signs you might be living with chronic or severe stress. 

Digestive challenges 

Dealing with stress can cause digestive distress for some people. When your body's systems go into fight-or-flight mode, they work to put all the body's energy into the functions most essential for survival. Digestion is not one of your body's priorities during stressful times. For that reason, you might experience diarrhea, constipation, stomach cramps, and nausea due to more energy being sent to your brain and skeletal muscles. 

Low energy

During stressful situations in your life, you may feel that you have low amounts of energy. It can be challenging to get through daily tasks when feeling fatigued. Stress can cause insomnia, which can exacerbate stress and cause a challenging pattern. When your mind is constantly contemplating and trying to figure out a solution to your stressful situation, it might cause you to feel exhausted instead of energized. 

Anxiety

You may hear of anxiety and stress being used interchangeably. However, there is a difference between the two. While both are emotional responses, stress is often caused by an external provocation or stressful event. Anxiety is persistent and characterized by excessive worries that may not be provoked by any identifiable stressors. 

In severe cases of stress, one might be diagnosed with a trauma and stressor-related disorder. Conversely, in severe cases of anxiety, one might be diagnosed with an anxiety disorder. These conditions are separate and can have unique symptoms. 

Some symptoms of stress and anxiety are similar, including difficulty sleeping, muscle tension, fatigue, and difficulty with memory and concentration. While the two are distinct, chronic stress and stressful events can lead to anxiety that does not subside. Contrarily, severe anxiety may lead to stress due to functional impairments. 

Irritability and anger

When you are stressed, your mind is usually occupied with thoughts of the situation that you are dealing with. This preoccupation can cause you to have a low tolerance for and an increased sensitivity to anything out of the ordinary. That means you might be more irritable, leading to a short temper and reacting with anger to a slight provocation. You may have angry outbursts that seem to come out of nowhere.

Change in appetite

Along with experiencing a change in your digestion, you may experience a change in appetite. Some people lose their appetite when stressed, while others may notice an increase in appetite and overeat. The hormones released when the brain senses stress, including noradrenaline and cortisol, affect the appetite in contrasting ways. Noradrenaline suppresses the appetite during stress, whereas cortisol stimulates the appetite. 

Difficulty concentrating

When you are stressed, concentrating can be difficult, which can get in the way of learning new tasks. You may struggle to keep your thoughts focused on one area or could experience forgetfulness. You may also feel confused more often, leading to potentially maladaptive decisions.  

Other symptoms

Stress may impact your physical body, mood, and behavior in many ways. If you are experiencing stress, talking with a psychologist about your situation might be beneficial. As everyone is unique, your provider can help you discover whether your symptoms may be due to stress or a mental health condition. 

What is a psychologist?

According to the American Psychological Association, "Practicing psychologists have professional training and clinical skills to help people learn to cope more effectively with life issues and mental health problems." 

Psychologists are mental health professionals trained to assist clients in managing mental health conditions and coping with significant stressors. Some people refer to psychologists as therapists or counselors. However, psychologists are officially someone with a Ph.D. or PsyD degree. Therapists and counselors may have a master's degree or doctorate, and social workers often have a master's degree in clinical social work. 

Some states require psychologists to attend an APA-accredited program to be licensed. If you are looking for a psychologist, confirm that they are accredited before continuing with the clinical relationship. Their training equips psychologists to use different treatment methods, clinical experience, and evidence-based research to help their clients receive professional care. 

In the case of stress, any professional may be beneficial. Counselors, social workers, and therapists can also treat stress. However, working with a psychologist may be valuable if you're looking for comprehensive psychological testing, long-term treatment, or a rare therapeutic modality. 

What is the difference between psychologists and psychiatrists? 

When looking for a psychologist to meet with, you may come across someone licensed as a psychiatrist. While both professions are trained in providing therapy, psychiatrists do not often provide therapy sessions alone. 

A psychiatrist is a medical doctor that can write prescriptions for medication. Often, psychiatrists focus on medication management, side effects tracking, and prescriptions for their clients. Only psychiatrists and other medical doctors can prescribe medication, so going to a psychologist for medication may result in a referral and more time trying to find a provider. 

Psychologists help clients through forms of psychotherapy or talk therapy. Psychotherapy may focus on assisting clients in identifying and transforming behavior and thought patterns that are maladaptive or not positively impacting one's life. This form of therapy can take place in individual, marriage, group, or family sessions. 

Some people work with both a psychiatrist and a psychologist. In these cases, combining treatments may help clients cope with mental health challenges like stress and anxiety. If you feel medication may be more effective than talk therapy alone, speak with your healthcare provider to discuss your options. In addition, consult your provider before starting, changing, or stopping a medication. 

How psychologists treat stress 

Psychologists can often treat any mental health concern, including stress. These professionals study behavioral neuroscience, which examines the impact of stress on the brain and body. After understanding the causes of stress, your psychologist may guide you through several lifestyle changes you can make to cope with your symptoms. Below are a few of these changes you might learn in the session.  

Healthy coping mechanisms 

Some people try to cope with stress through unhealthy techniques like emotional eating, substance use, shopping, watching TV, or gambling. These individuals may be looking for techniques they can use to believe they are escaping a stressful reality. While these techniques might seem to reduce stress, they could increase it long term by causing a compulsive or dependent pattern and reliance on unhealthy stimuli. 

A psychologist can help you learn your escape behaviors and offer healthy alternatives. They may also guide you in understanding the thought patterns behind your choices and how reframing those thoughts might change your behaviors.  

Problem-solving skills

A psychologist may help you develop problem-solving skills to make healthy decisions in times of stress. For some, stress may arise due to difficulty managing time, money, and other resources. This difficulty can leave someone feeling stuck because they must learn a new skill set or mindset to transform their knowledge base and improve their resource management ability. A psychologist can help you recognize these areas and learn how to create balance in your schedule. 

How to connect with a psychologist 

Making appointments and meeting new people can be a stressful experience for some. However, for those already under excessive stress, the effort it takes to attend in-person therapy may be perceived as too overwhelming. In these cases, an online psychologist may be more convenient. Online therapy through a platform like BetterHelp can be a convenient alternative to in-person therapy for those seeking availability, cost-effectiveness, and reduced stress. 

Research also supports the efficacy of online therapy. In a study published in Technology in Mental Health, therapists reported that they could reach a more diverse population of clients who appreciated the convenience and therapeutic alliance developed during online counseling sessions. The study's authors concluded that online therapy could offer distinct qualities not found in in-person therapy sessions, including an increased psychological connectedness between the therapist and the client.