Chill Out:
5 Stress Management Techniques
to try today
We’ve all heard of the importance of developing stress management skills, but sometimes those go-to techniques don’t really cut it. Stress is something we all face, but managing it doesn’t always have to be the same old routine. Sure, exercise and healthy eating are great, but sometimes, you need something a bit different. In this blog, we’re going to explore five unique stress management techniques that you might not have tried before. These methods can add some variety to your stress-busting toolkit and might just be what you need to keep your cool.
How Does Stress Effect You?
Before we jump into these techniques, let’s quickly talk about what stress is. It’s your body’s reaction to a challenge or demand. Stress can come from anywhere – school, work, home, or even your own thoughts. It’s normal to feel stressed now and then, but when it’s constant, it can be a problem. That’s why finding new ways to manage it is so important.
5 Unique Stress Management Techniques
1. GUIDED IMAGERY:
This technique involves using your imagination to visualize a calm, peaceful setting or scenario. By focusing on detailed images in your mind, you can enter a state of deep relaxation. Guided imagery can be especially helpful in reducing stress and anxiety, providing a mental escape from stressful situations.
2. SOUND THERAPY:
This involves using aspects of music to improve your physical and emotional health and well-being. Certain types of music or sounds can have a relaxing effect on our minds and bodies. Instruments like Tibetan singing bowls or even apps that simulate nature sounds can be used for this purpose.
3. FOREST BREATHING:
This is a Japanese practice known as Shinrin-yoku. It involves spending time in a forest to reduce stress and feel more relaxed. It’s not about exercising in the forest, but simply being in nature and taking in the surroundings.
4. CREATIVE EXPRESSION:
You don’t have to be an artist to try art therapy & creative expression. It’s all about expressing yourself through art-making, which can be incredibly calming and stress-relieving. Whether it’s painting, sculpting, or doodling, art can help you process emotions and reduce stress.
5. FULL ON TECH-DETOX:
In our digital world, sometimes the best way to reduce stress is to disconnect. Set aside some time to step away from screens. This break from constant information and digital noise can be surprisingly refreshing.
Applying Stress Management Techniques
Integrating these stress management techniques into your daily life can be fun and rewarding. You could start with a simple aromatherapy session during your evening wind-down routine or schedule a weekly tech detox. Maybe plan a trip to a nearby forest once a month. The key is to keep it enjoyable and something you look forward to.
Rebecca Sidoti, LCSW
VR Therapist
OCD & Anxiety Expert
Kristin Justice, LAC
Grief & Loss
Women’s Mental Health
Stress & Adjustments
Caroline Goodhines
Maria Rice
Denise Spivey
Final Thoughts
Stress management doesn’t have to be mundane. With these unique techniques, you can tackle stress in new and enjoyable ways. Remember, what works for one person might not work for another, so it’s all about finding what fits best for you. Managing stress is vital for your well-being, so keep experimenting and find your best stress-relief methods.
If stress is getting too much to handle on your own, or if you’re interested in exploring more personalized stress management techniques, consider reaching out for help.
Speaking to one of our therapists at Mind by Design Counseling, NJ, could be your first step toward a more relaxed and balanced life.
FAQ's About Therapy in New Jersey
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page shares a small blurb about Why We Left Insurance Panels
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that teletherapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether teletherapy is working for you.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
Feeling comfortable talking to your therapist
Your therapist respects boundaries
You’re moving towards your goals
You feel listened to
You’re doing better in life
Your self-esteem is getting better
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
What Equipment is Needed for Online Therapy?
To join a session, log in using the credentials we provide. No downloads are needed. Our platform, compatible with both individual and group sessions, requires:
A computer or mobile device with a webcam and internet access.
We’ll help you test your setup before your first appointment to ensure a reliable connection. iOS users should use the Safari browser for mobile and tablet sessions.
What Questions Will Therapists Ask Me?
It depends on your goals. Expect questions about your thoughts, feelings, relationships, work, school, and health. They’ll ask to understand your therapy goals.
How Do You Keep Client Information Secure?
Security and Confidentiality of Sessions:
Your privacy is crucial to us. We use TherapyNotes, a HIPAA-compliant platform, ensuring secure and confidential teletherapy sessions. This platform’s security features include encrypted video connections, secure data transfers, and encrypted databases, ensuring your information is safe at all times.
What is VRT used for?
we use VRT to support Exposure Therapy, a long standing traditional therapy modality to treat phobias, anxiety and stress. we send a headset directly to your home so you can access VRT from anywhere.
VRT not only helps with exposure therapy for phobias, but is great for ADHD, mindfulness, PTSD and social anxiety.