Acute stress refers to how the body immediately responds to real or perceived threats. This type of stress response is situational and often has a defined beginning, middle, and end.
Everyone experiences acute stress at times- it’s a typical reaction to external stimuli, and it can strengthen our mental focus, provide much-needed adrenaline, and help us problem-solve effectively. But there’s no doubt it can also take a toll on your mental health. Untreated acute stress can accumulate and morph into chronic stress, a type of stress that may coincide with anxiety disorders or PTSD.
When acute stress hits, standard advice like “go for a brisk walk” or “take a deep breath” can help you feel better. But sometimes you need some out-of-the-box regulation skills. Here are some simple suggestions that may help.
Engage in a Brain Teaser
Crossword puzzles, Sodoku games, or classic word-scramble games provide mental challenges, and they can also offer a much-needed stress release. Focusing on these tasks temporarily distracts you from the stressful situation and gives you a mental break.
Take a Cold Shower
Cold showers can alleviate acute stress by lowering cortisol levels due to “shocking” the system. This, in turn, also stimulates endorphins, the body’s ‘feel-good’ hormones. Cold water also stimulates your body’s sympathetic nervous system, which can give you a boost of energy if your stress is coinciding with fatigue or apathy.
Shake Your Entire Body
Intentional full-body shaking is a deliberate stress management technique that mammals use to release tension. For example, after an animal escapes a threatening situation, they often shake their bodies intensely to release pent-up tension. Although it may seem strange, this type of physical activity can disrupt typical stress patterns and help you reset your nervous system.
Spend Five Minutes Mental ‘Stress Dumping’
Sometimes managing stress starts by identifying the stress. With that, spend a few minutes writing down everything you’re struggling with right now. Don’t worry about your spelling, grammar, or even making coherent sense. Just allow yourself to engage in an unfiltered ‘stream-of-consciousness.’ This can relieve stress simply by making your implicit feelings more explicit.
Walk Barefoot on Grass
Literally grounding yourself to the earth provides a sense of physical connection. Many people find that direct contact naturally reduces stress levels and offers them physical comfort. Being barefoot also engages your senses, which can be grounding.
Visualize Your Stress as Shape, Color, or Sound
Relaxation techniques also reduce stress. In this visualization, all you need to do is close your eyes, take a few deep breaths, and then spend a moment considering what your stress looks or sounds like. Where does it live in your body? What does it feel like when you breathe into it? Does anything make it sharper or softer? Visualizing your stress as a ‘physical thing’ can externalize and neutralize its intensity.
Ground Yourself With 5-4-3-2-1
Acute stress can lead to panic attacks or heightened negative emotions. Immediately grounding yourself is helpful during dysregulated moments. This sensory grounding exercise entails noting 5 things you see, 4 things you feel, 3 you hear, 2 you can smell, and 1 you taste. This simple technique can be done anywhere. It moves you into the present moment, shiting your immediate focus away from the stressful event and into the here and now.
Tell Yourself You Accept Your Stress
What you resist persists, and befriending your stress response may offer immediate stress relief. Instead of berating yourself for feeling anxious or overwhelmed (or trying to make yourself experience positive emotions), try saying, I accept my feelings for what they are. Then notice what happens. In some cases, your body’s stress response naturally lifts. Even if it doesn’t, you can remind yourself, I will get through this. I am capable of moving through these challenging emotions.
Scream in Private
Just as children often yell when they’re angry, adults can benefit from releasing their stress verbally. Screaming in a safe and controlled environment can offer a sense of immediate relief. While it doesn’t necessarily “fix” the stress at hand, the cathartic effect of just letting go for a moment may alleviate some of your stress’s sharpness. If you feel uncomfortable screaming out loud, consider doing so into a pillow (or even within the confines of your car).
Therapy for Stress and Anxiety in Austin, TX
Excessive stress can affect both your emotional and physical health. The effects of stress may also complicate your relationships, work, self-esteem, and more.
As an experienced therapist, my goal is to provide you with emotional support as you navigate the challenges in your life. Together, we’ll explore various coping strategies for managing stress. Implementing these skills can support your overall well-being. I’ll also offer you a warm, supportive space to simply be with your needs and emotions. This sense of connectivity can offer much-needed regulation and safety.
Regardless of what is occurring in your life right now, you deserve to feel supported. If you believe therapy may be helpful to you, I welcome you to reach out with any questions or concerns. I offer free consultations for new clients and look forward to connecting.