Stress Intervention: Techniques & Strategies for Managing Stress
Stress interventions target the appraisal-coping process (Lazarus & Folkman). Evidence-based modalities:
- Cognitive-Behavioral (CBT): Restructure catastrophizing, build problem-solving, behavioral activation.
- Mindfulness-Based (MBSR/MBCT): Non-judgmental present awareness; reduces amygdala reactivity.
- Relaxation: Progressive muscle relaxation, diaphragmatic breathing, autogenic training, biofeedback.
- Physical Activity: Aerobic (↑ BDNF, ↓ cortisol), yoga, tai chi.
- Time Management: Prioritization, delegation, boundary-setting.
- Social Support: Confiding, group therapy, community.
- Lifestyle: Sleep hygiene, nutrition, caffeine/alcohol moderation.
- Pharmacologic: Only for comorbid anxiety/depression (SSRIs, SNRIs); not for stress alone.
Multimodal programs (CBT + mindfulness + exercise) show largest effect sizes. Match intervention to stressor type (acute vs. chronic, controllable vs. not).
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