STRESS & RESILIENCE
Rethinking stress: what research can teach us
How our interpretation of stress may affect the way we respond, and when ongoing tension calls for more support.
All articles · About Elena
By Elena Krechko · Registered Clinical Counsellor (RCC, BCACC), ICF Master Certified Coach (MCC), EMDR Europe Certified Practitioner and accredited clinical psychologist in Russia.
You have probably heard the phrase “stress kills”. The relationship between stress and health is more complicated than a slogan. Psychologist Kelly McGonigal has drawn public attention to research on the way people understand stress and respond to it.
One observational study followed 28,753 US adults. High reported stress combined with the perception that stress strongly affected health was associated with a higher risk of premature death. This does not show that a belief caused death, or that stress becomes harmless if you think differently about it. It does suggest an interesting question: how might our interpretation of stress influence the way we cope? Read the study by Keller and colleagues.
A separate experiment explored whether interpreting bodily arousal as useful preparation for a challenge could change responses to a stressful task. Participants who received this explanation showed a more adaptive cardiovascular response and less attention to negative information than comparison groups. This is a finding about a particular experiment, rather than a promise that one technique will work for everyone. Read the study by Jamieson and colleagues.
What might this mean in everyday life?
You do not need to pretend that you feel no stress. Before an important conversation or deadline, you might notice your heart beating faster and think: “My body is preparing to act. Some of this energy may help me meet the challenge.”
If it feels comfortable, pause and let your breathing settle without forcing deep breaths. Then ask yourself what action is useful now. This can be one way of approaching a demanding situation with greater awareness, rather than automatically treating every sign of arousal as a threat.
Resilience does not mean avoiding every pressure or turning every difficulty into fuel. It can include learning when to use your energy, when to rest and when to ask for support. A small change in perspective may help with a short-lived challenge; persistent stress deserves a broader response.
Try noticing the effect in an ordinary situation today. Does this interpretation help you feel a little more able to act? If it does not, that is useful information too. You have not failed at managing stress.
When tension continues after the event
After a traumatic experience or a long period of strain, tension may persist. Your back feels rigid, your jaw clenches and your shoulders creep towards your ears. Your breathing may feel shallow. You lie down to sleep, but your mind is still at work; you wake already braced for the day.
At that point, a cheerful instruction to “think positively” may feel unhelpful. Persistent symptoms can involve thoughts, emotions, bodily responses and circumstances together. It is important to consider what is maintaining the strain and whether you need professional support, rather than assuming there is one cause or one solution.
A short relaxation practice
I have recorded a brief relaxation practice that you can explore when tension builds or before bed. You will find my recordings in the Materials and videos section. Choose a quiet place and notice how the practice affects you. You may find your breathing settles, some muscle tension eases or you feel a little more space within yourself.
There is no requirement to achieve a particular feeling within ten minutes. If an exercise makes you uncomfortable, you can stop. If some tension remains afterwards, that does not mean the practice was pointless or that you did something wrong.
Support beyond a single exercise
Chronic stress rarely changes in one attempt. Small moments of rest can be useful, while a more individual approach may be needed for lasting difficulties. In counselling we can explore the pressures you face and agree on suitable ways of working. EMDR may be considered where it is appropriate following assessment; it is not a guarantee of removing every source of stress.
I also offer group formats, with information about how the sessions work and a discussion of suitability before participation. For now, you can begin with a manageable pause, a comfortable breath and an honest observation of what your body and mind need.
Request a free introductory conversation · 15–20 minutes
Explore counselling and coaching · Email Elena
By Elena Krechko · Registered Clinical Counsellor (RCC, BCACC), ICF Master Certified Coach (MCC), EMDR Europe Certified Practitioner and accredited clinical psychologist in Russia.
You have probably heard the phrase “stress kills”. The relationship between stress and health is more complicated than a slogan. Psychologist Kelly McGonigal has drawn public attention to research on the way people understand stress and respond to it.
One observational study followed 28,753 US adults. High reported stress combined with the perception that stress strongly affected health was associated with a higher risk of premature death. This does not show that a belief caused death, or that stress becomes harmless if you think differently about it. It does suggest an interesting question: how might our interpretation of stress influence the way we cope? Read the study by Keller and colleagues.
A separate experiment explored whether interpreting bodily arousal as useful preparation for a challenge could change responses to a stressful task. Participants who received this explanation showed a more adaptive cardiovascular response and less attention to negative information than comparison groups. This is a finding about a particular experiment, rather than a promise that one technique will work for everyone. Read the study by Jamieson and colleagues.
What might this mean in everyday life?
You do not need to pretend that you feel no stress. Before an important conversation or deadline, you might notice your heart beating faster and think: “My body is preparing to act. Some of this energy may help me meet the challenge.”
If it feels comfortable, pause and let your breathing settle without forcing deep breaths. Then ask yourself what action is useful now. This can be one way of approaching a demanding situation with greater awareness, rather than automatically treating every sign of arousal as a threat.
Resilience does not mean avoiding every pressure or turning every difficulty into fuel. It can include learning when to use your energy, when to rest and when to ask for support. A small change in perspective may help with a short-lived challenge; persistent stress deserves a broader response.
Try noticing the effect in an ordinary situation today. Does this interpretation help you feel a little more able to act? If it does not, that is useful information too. You have not failed at managing stress.
When tension continues after the event
After a traumatic experience or a long period of strain, tension may persist. Your back feels rigid, your jaw clenches and your shoulders creep towards your ears. Your breathing may feel shallow. You lie down to sleep, but your mind is still at work; you wake already braced for the day.
At that point, a cheerful instruction to “think positively” may feel unhelpful. Persistent symptoms can involve thoughts, emotions, bodily responses and circumstances together. It is important to consider what is maintaining the strain and whether you need professional support, rather than assuming there is one cause or one solution.
A short relaxation practice
I have recorded a brief relaxation practice that you can explore when tension builds or before bed. You will find my recordings in the Materials and videos section. Choose a quiet place and notice how the practice affects you. You may find your breathing settles, some muscle tension eases or you feel a little more space within yourself.
There is no requirement to achieve a particular feeling within ten minutes. If an exercise makes you uncomfortable, you can stop. If some tension remains afterwards, that does not mean the practice was pointless or that you did something wrong.
Support beyond a single exercise
Chronic stress rarely changes in one attempt. Small moments of rest can be useful, while a more individual approach may be needed for lasting difficulties. In counselling we can explore the pressures you face and agree on suitable ways of working. EMDR may be considered where it is appropriate following assessment; it is not a guarantee of removing every source of stress.
I also offer group formats, with information about how the sessions work and a discussion of suitability before participation. For now, you can begin with a manageable pause, a comfortable breath and an honest observation of what your body and mind need.
Request a free introductory conversation · 15–20 minutes
Explore counselling and coaching · Email Elena