Search Results

Stress is an inherent part of modern life. From work demands and family responsibilities to financial pressures and health concerns, many individuals experience persistent levels of psychological and physiological tension. While short-term stress can be motivating or protective, chronic stress has been shown to affect both the body and brain in significant ways. This article outlines how stress affects the nervous system and offers evidence-informed strategies to support regulation and recovery. The Impact of Chronic Stress on the Brain and Body When the brain perceives a threat — whether physical, emotional, or environmental — it activates the sympathetic nervous system, also known as the “fight or flight” response. This results in increased heart rate, rapid breathing, muscle tension, and the release of stress hormones such as cortisol and adrenaline. While this response is adaptive in the short term, long-term activation can lead to difficulties with concentration, memory, sleep, mood, and immune function. Over time, chronic stress can contribute to emotional exhaustion and burnout. In the brain, stress may: Reduce activity in areas responsible for memory and emotional regulation Increase sensitivity in the amygdala, the brain’s fear and alarm centre Disrupt connectivity between brain regions needed for planning and reflection Regulating the Nervous System: The Role of the Parasympathetic Response To counterbalance the effects of chronic stress, the body relies on the parasympathetic nervous system — often referred to as the “rest and digest” system. Activation of this system supports physical recovery, emotional regulation, and cognitive clarity. There are accessible, evidence-informed practices that can promote this state of regulation and help the nervous system return to balance. Four Psychology-Based Techniques to Support Stress Recovery 1. 4–7–8 Breathing This controlled breathing technique can help reduce physiological arousal and support nervous system regulation. Instructions: Inhale through the nose for 4 seconds Hold the breath for 7 seconds Exhale slowly through the mouth for 8 seconds Repeat for several cycles, ideally in a quiet, uninterrupted space The extended exhalation helps activate the vagus nerve and reduce sympathetic activity. This technique may be particularly helpful when experiencing anxiety, tension, or difficulty sleeping. 2. Grounding Through Sensory Awareness (5-4-3-2-1 Method) Grounding techniques are designed to reconnect an individual with the present moment, particularly when they feel overwhelmed or emotionally dysregulated. Steps: Name 5 things you can see Name 4 things you can touch Name 3 things you can hear Name 2 things you can smell Name 1 thing you can taste This exercise helps to anchor attention to the immediate environment using the senses, which can interrupt cycles of worry, panic, or dissociation. 3. Time in Nature Even brief periods in natural environments have been shown to have a calming effect on the nervous system. Regular exposure to green spaces can improve attention, reduce physiological stress markers, and support overall wellbeing. Practical suggestions include: Spending 10–15 minutes in a garden, park, or woodland area Walking or sitting in outdoor settings with trees, water, or sky Observing natural details, such as leaves, birdsong, or cloud movement Engagement with nature provides gentle sensory input and promotes a restorative state of mind. 4. Practising Self-Compassion Self-compassion involves responding to personal suffering or perceived inadequacy with kindness and understanding, rather than criticism or avoidance. Psychological research indicates that self-compassion supports emotional resilience, reduces anxiety, and promotes adaptive coping. Key elements of self-compassion include: Acknowledging distress without judgement Recognising that difficulties are a universal part of being human Offering oneself warmth, support, or soothing behaviour (such as placing a hand on the chest or speaking kindly to oneself) Developing a compassionate inner voice can help reduce self-imposed pressure and support long-term emotional regulation. Conclusion While it may not be possible to eliminate all sources of stress, individuals can learn to support their own nervous systems in recovering from it. Practices such as breath regulation, sensory grounding, time in nature, and self-compassion are not only simple and accessible but also grounded in psychological research. Over time, these strategies can contribute to greater calm, clarity, and emotional resilience. If you are feeling overwhelmed or would benefit from tailored support, counselling can provide a safe, confidential space to explore your experiences and develop effective strategies for managing stress. To enquire about sessions or arrange an initial consultation, please go to https://www.rwpcounselling.com/contact-me .

When people come to therapy, they often don’t describe themselves as starting over. They’re more likely to say they feel stuck, lost, or overwhelmed. But in my experience, those moments — the ones where something isn’t working anymore  — are often the very beginning of change. New beginnings in therapy rarely start with a grand declaration. More often, they begin with a quiet, difficult truth finally spoken aloud. One of the most hopeful things I’ve learned as a therapist-in-training is that people can change, even when they believe they can’t. But change doesn’t usually happen in one big leap. It’s more likely to start with a subtle shift: a new question, a small act of self-compassion, a decision not to respond the way you always have. Often, these shifts don’t feel like “progress” at the time — they feel uncertain, even uncomfortable. But they’re the roots of something new taking shape. Therapy gives people space to explore not just what  they want to change, but why . That matters. Because change that’s built on pressure, shame, or other people’s expectations doesn’t tend to last. What does last is change rooted in values — the parts of you that matter most, even when life feels chaotic. I’ve seen people begin to recover not because they pushed harder, but because they got clearer on what they actually care about. New beginnings aren’t always dramatic. Sometimes they look like a conversation you’ve never had before. Sometimes they sound like a sigh of relief. And sometimes, they’re simply the moment someone realises, “I don’t have to keep doing it this way.”  That moment, even if it feels small, is worth everything.